Thursday 15/3/16

As every Thursday I just have time to do the class, today I decided to go to the 6pm class to have a little more time before going to the box and relaxing after work. Even I will probably do 16.3 tmw, I decided to workout today… My personal progress and moving forward is still a bit more important than resting because I won’t have big number in the leaderboard anyways… 😉

PS: Everybody is talking about bar muscle ups…, mmh, even the CF Page shows some progression and skill drills about it.

https://www.facebook.com/CrossFitGames/?fref=ts

Warm-up 2x
15m bear crawl
10 swings
15m crab walk
10 squat
2x
10 hollow rocks
10 superman
squat routine

Back Squat (5×10)
5min to warm up to 50%
then 5×10
*rest exactly 1min between sets
53kg

Metcon amrap 12
10 swings 24/16
30 lunges
10 pull ups
30 lunges
5 rounds + 10 Kettlebell Swings + 30 Lunges + 10 Pull-ups + 26 Lunges |
476 reps Rx’d

Testweek – Monday 29/2/16

Well right now I am not the biggest fan of testing my progress and going up to 1 RMs. Okay, I never like it… But during the open, well…, even worse 😀 I am also not seeing a lot of progress with my lifts and weights right now, I’ll test some but not all of the days. So I was pretty happy I could join the bodyweight class instead of the wod, it was a nice sweaty workout… 🙂

Warm-up 3x
3 push ups
5 burpees
7 ring rows
9 squats

Metcon 4x
30 sec sit ups
30 sec plank
30 sec back plank

Metcon (Time)
for time:
100 squats
90 sit ups
80 lunges
70 burpees
60 sec plank
50 mountain climber
40 push ups
30 hollow rocks
20 squat jumps
10 hand release push ups
*35min timecap
RX 15:40

Saturday 16/1/16

I love the early morning wods. This Saturday I also went back to the gym for an afternoon training. The fun is back… 😉

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press e2mom 20
I. 2 strict press
II. work on pull up / t2b
*find working weight in first 10min and stick to that weight
I worked on my strict pull ups, so I don’t have to do them in the afternoon. I did sets of 7 and 5. Strict press I went up to 42kg:

last 5 sets:
2 Shoulder Press | 35 kg
2 Shoulder Press | 40 kg
2 Shoulder Press | 41 kg
2 Shoulder Press | 42 kg
2 Shoulder Press | 42 kg

amrap 12
30 burpee box over
25 dl 60/40
20 burpee box over
15 fsquat 60/40
10 burpee box over
5 clean & jerk 60/40
amrap pistols
RX + 94 pistols

AFTERNOON

4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg
4 Push Press | 41 kg

2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 42 kg
2 Push Jerk & Split Jerks | 46 kg
2 Push Jerk & Split Jerks | 46 kg

2 3 Position Cleans | 42 kg
2 3 Position Cleans | 46 kg

Every 1 min for 20 mins, alternating between:
4 One Arm Dumbbell Snatch (Alternating)s, 20 kg
1 Seated Legless Rope Climb

Partner WOD (not timed)
Chipper: Rows, Rows, Burpees, and 17 more : 0 secs | Rx’d
Row, 800 m
3 rounds
50 Burpees
50 Wall Balls
3 rounds
40 GHD Sit-ups
40 Handstand Push-ups
3 rounds
30 Kettlebell Clean & Jerks, 16 kg
30 Kettlebell Walking Lunges, 16 kg

Tuesday Back in my home box…

Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Gymnastics (for reps)
4x
a)max reps ring pull ups
b)max hold chin over rings
30 sec rest
c)max reps push up to elbow
d) max hold bottom position
30 sec rest

Metcon (No Measure) 3x
15 leg raises
5 banded steps each side

Metcon (Time)
66 lunges
44 sdhp 32/24
22 burpee box over
(15min timecap)

Monday 30/11/15

Warm-up 2x
1min rope jump
10 cossack squats
10 superman
10 hollow rock
3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Back Squat (5×2)
10min to warm up to 90%
e2mom10
2 bsquat @90%+ (92.5kg)

Metcon (No Measure)
weighted lunges 3×10
(5 each leg)

Metcon (AMRAP – Rounds and Reps)
amrap 9
5 hand release push ups
10 jumping lunges
15 sit ups
11+21 RX

Saturday 7/11/15

Warm-up
2x
15m bear crawl
15m walking lunges
15m high knees
15m crab walk

3x
5 wall squats
10 cossack squats

Back Squat (1×1)
1×5
1×4
2×2
4×1@90%+ 95kg

Metcon 3x
20 one legged romanian kb dl
20 one legged bridge ups

Metcon
3x max reps pull up behind neck
*1min rest 22 reps

Metcon 3rft
30m bear crawl
20 jumping lunges
15 push ups
10 goblet squats 32/24
RX 5:24min

Thursday 5/11/15

Warm-up
2x
15m bear crawl
5 squats
5 push ups
5 planche leans
15m crab walk

Power Clean
2x
5 clean deadlift
5 clean high pull
5 power clean

Weightlifting Power Clean (1×2)
3×3
4×2 work up to a heavy set of 2
65 kg

Metcon (Time)
00:00-13:00
2x
30 deadlift 45/30
20 power clean 45/30
10 front rack lunges 45/30
Metcon (Time)
13:00-20:00
1x
30 deadlift 45/30
20 power clean 45/30
10 front rack lunges 45/30

This was a good one, finally a barbell wod, exactly what I need- practice barbell cycles during a wod…
RX 4:02 round one
1:44 round 2

Wod 13/10/15

training before class
2×5 85kg back squat
work on gymnastics
– muscle ups
– kipping and strict HSPU
– handstand walk

Warm-up
2x
20 jumping jacks
10 kb swings
10 kb rdl
5 kb good morning stretch

3x
30sec work on du
30sec rest

2x
10 front rack lunges
5 deadlifts
Basic Strength
Deficit Deadlift (3×5)
deficit deadlift
4×5
3×5@75% 90kg (no belt, one time false,- two times regular grip)
*rest 2min

Metcon (AMRAP – Reps)
3x
max reps ring pull ups
1min rest
max reps push up to elbow
1min rest
13/20/9/18/8/15 kinda…, I did 83 reps in total

Metcon (Time)
for time
15 kb snatch left 24/16
15 kb snatch right 24/16
30 wall balls
30 kb lunges 24/16
30 medball russian twist
300m kb run 24/16
6:06 RX My first couple of medballs were a mess, my arms were pumped up from the gymnastic part…

WOD and mini training 10/10/15

I did the morning class and came back in the afternoon, the open gym times on Saturdays aren’t that good anymore, so there is not enough time to train…

Warm-up
2x
15m bear crawl
15m walking lunges
15m high knees
15m crab walk

3x
5 wall squats
10 cossack squats

Basic Strength
Back Squat (12 – 10 – 8 – 12 – 10 – 8)
1×12 @50% 52.5
1×10 @55% 57.5
1×8 @60% 62.5
1×12 @55% 57.5
1×10 @60% 62.5
1×8 @65% 67.5

Metcon (No Measure)
3x
10 medball hamstring curls
10 frontrack lunges (5 each leg)
deficit 35kg

Metcon (AMRAP – Rounds and Reps)
amrap 6
3 hspu
6 pull ups
9 burpees
RX 6+3

Afternoon
I worked on my clean and my clean pull
3×2 50kg 2×3 50kg

clean pull 3×5 64kg