Thursday 22/6/17

Warm-up
100 su
20 plank to push up
20sec hs hold

Basic Strength
Bench Press (20RM)
20min to find your 20RM
I actually did this right before the class
20x42kg
20x45kg

I did C&J instead: 8×1 58kg

Metcon emom 10
20 du
10 one arm kb s2o (5each arm) 16kg

Metcon amrap 12
3 strict c2b pull ups
2 strict ring dips
1 front squat 80/55
*no rack for fsquats
17+2 RX

Wednesday – longest day of the year … 21/6/17

Warm-up
600m run
3x Laufschulung
3x 60m Steigerung (70/80/80)

Metcon emom 8
6 burpees otb
12 swings 24/16

Basic Strength
Deadlift (1×1)
3×5
3×3
3×1
*increase weight every set
It did not feel that good, not working on my deadlifts right now, went up to 1x115kg… :/

Metcon (Time) 5rft
21 air squats
15 pull ups
9 hspu
RX 6:20
This was fun, I started doing the pull ups unbroken but had to split them up in 10s and 5 in the third set, all the other movements very unbroken.

Afterwards I went to the weightlifting class and worked on overhead stuff, not too successful … 😉

Tuesday 20/6/17

I did not do the 12pm class because I had a dentist appointment… :/ So I went right afterwards, did some stuff from my the welded athlete program. The box started a new cycle, back to the more crossfit based wods, focusing on lifts, weightlifting, gymnastics and regular metcons.

– back squat (3 sec down) 5×3 80kg
– high hang snatch 8×1 heavy single (last set 41kg)- I know it is not heavy but it feels like.. :O
– 12 rope climbs

class

Warm-up 2x
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 snatch

Gymnastics 2x
Push-ups (2x max reps)
61/34
Ring Rows (2x max reps)
30/34
followed by
10 hollow rocks
10 v-ups
10 tuck ups
1min rest

Weightlifting
Muscle Snatch (2×1)
emom 10
1 snatch pull& 1 muscle snatch
*increase weight every 2nd set
20/25/30/32.5/35

Metcon (AMRAP – Rounds and Reps)
amrap 4
14 dl 60/40
14 burpee otb
4+1
3min rest
Metcon (AMRAP – Rounds and Reps)
amrap 4
14 s2o 60/40
14 burpee otb
2+3

I was so done after the first wod… My friend, who is really strong and fast was right behind me. I finished my first round right in front of her and this kept me motivated to push even harder. The shoulder to overhead are not my strongest movement anyways, so amrap 2 was horrible, the barbell felt like 5kg heavier, I could not really cycle a lot of reps. Two weeks ago when I did a partner metcon with a friend of mine, we had to do 21 reps, using 35kg. This weight was fine to do one set unbroken and then go for 10/11 reps and 5-6. Well, at least I did it. Work on your weknesses… 😉

Monday 19/6/17

I could go right back into training…, just a little sore in my triceps, probably the ski erg. I had a meeting today at school, so I was not sure which class I will make but I was done earlier than expected, so weightlifting and afterwards I just did the workout from the reg. class. I did ghd sit ups instead of toes 2 bars because I ripped some of my fingers on the weekend…

weightlifting: SNATCH day (nth new here)
wod:
3 rds for time
30 ghd sit ups
30 mountain climbers
800 m run

This one hurt… Official box timecap was 15 min, nobody made that time. I decided to finish anyways and needed around 16:54. It was horrible exhausting, there was this one athlete chasing me all the time and I did not want her to pass me, she was a really good runner, I am quite sure the run did not bother her. I almost felt down… Good to be pushed but horrible on the other side as well.

Berlin Throwdown wod 3 28/5/17

This time of the year when there are too many qualifiers and I really ask myself why I am doing this… Today I did Berlin Throwdown wod 3 again because I was not happy with my score, I still think I should have done better!

6 min amrap
1000 m row buy in
12 ohs (35)
6 burpees
– 2 rounds –

Before that we tried a yoga class for the box members which was anice experience…

Thursday 4/5/17

The time is running by so fast, I can’t believe it is already May… :O It seems we qualified again as a team for the French Throwdown which will take place mid June in Paris. My performances were not that good but they are okay for a team to qualify, Mostly upper part stuff, almost no legs (just rowing and burpee box jumps- both not my fav after being not so tall and my ankle injury), nothing long just short and things I am not the best in 😉

Yesterday I just did the class and the welded athlete metcon which hurt… 😉

Warm-up
each position (4-6x rock back and forth and side to side, palm down first, then backhand fingers pointing back, out, for and inwards)

Clean + Jerk Warm Up
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 front squats
3 clean
3 split jerk

Metcon (No Measure) 4x
30sec work, 30sec rest
romanian dl (70kg)
bench press (50kg)

2min rest

4x
30sec each side, 30sec rest
deficit split squat (elevated front foot) w/ barbell (45kg)
one arm db bench press (15kg)

2min rest

4x
30sec each side, 30sec rest
pistols
one arm seated db/kb press (15kg)
——–

50-40-30-20-10
3 min rest
10-20-30-40-50
cal on assault bike, rest 1:1

It kinda took me forever: 44:08 :O

Wednesday

Haha, I got a message from my Saturday WOD partner if we wanna do tonights team wod together. I was hoping for sth nice but, nope….: row row row :O

10 rounds per person
30 sec row-30 sec hold barbell in bottom front squat position (40/60kg)
30 sec rest
– 9min rest-
repeat

We managed to get 475 calories together, it was hard, afterwards there was no weightlifting class, so we used the time to do parts of the welded athlete program:

amrap 10 unbroken strict handstand push ups (using a yoga mat)
3-4-5-3-4-5 and so on
I managed to do 3 rounds+3+4 which is okay for me…

wod 4 rounds for time
10 hang power clean (52kg for girls)
15 bar facing burpees over the barbell
100 double unders
RX 15:59

Saturday 22/4/17

I still train on a regular base: 6 days a week but it i so hard to keep track on all workouts and write about them. As I am using behind the whiteboard to log my results I sometimes just skip writing my CF blog because of time issues. 😉

Last Saturday I went as usual to the morning class and did the 9am class with my favorite Saturday buddy. Unfortunately it was a little chaotic with the workout or the explanation ( I am not sure who’s fault it is).

Warm-up
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon (Time) in teams of 2
*barbell is not allowed to touch the floor, every time you drop it is 5 synchronized burpee over the bar for the team

40 hang power clean 50/35
300m run /w barbell
40 s2o 50/35
300m run /w barbell
40 ohs 50/35
300m run /w barbell
40 thruster 50/35
300m run /w barbell
40 burpees (partner holds barbell. Don’t drop it…. You’re almost there!)

So the goal was to hold the barbell all the time and not putting it on the floor. But if you have 2 barbells because male-female you also were supposed to hold the barbell the whole timen and both supposed to run with one barbell. There is kinda no rest for one of them, while others just share one barbell?”!?!

So we started with one barbell, using 50 kg. We did the hang clean, the run, the s2o. Then it started to rain, so one held the barbell while the other was running. I ran. The I started OHS but realized they would be too heavy to do more than 3-4, it was stupid because the RX weight for girls was 15 kg less. It would have taken too long. So I set up another barbell. Then we had to keep them both away from the floor and had kinda no rest in between, so we dropped them a couple of times and did the burpees. In the middle we were told it supposed to be burpees over the barbell… What a chaotic start into the day…

In the afternoon I came back. I am always looking for a new program I can follow because I feel the box program is not right for me, we hardly do things I am not good at. Right now the getting stronger and work on your strengths, doing less metcons and barbell cycling doe not help me getting better. Lindsey Velenzuela, one of the strong CG girls from the US posted on her instagram account sth about “the welded athlete”. I googled it and gathered some information. For 20 dollars a month you can join them. There is an app you can work with, to compare, log your results and see the daily wod. I looked at the test program and really liked it and decided to give it a shot. So I did the first session on Saturday. It was not an easy one… 😉

WARM UP
30 Cal Machine (row)
3 Rounds:
5 Burpees
10 Air Squats
7 Cleans @95/65

METCON For Time
3 Rounds
-10 Thrusters @95/65
-10 Bar Facing Burpees
2 Rounds
-8 Thrusters @135/95
-8 Bar Facing Burpees
1 Round
-6 Thrusters @185/125
-6 Bar Facing Burpees
RECORD TIME!
Time 13:21.00 Rx

STRENGTH
7 Minutes to work up to a heavy Snatch
Weight
45kg Rx 😦 Hallo weakness

STRENGTH
Snatch Pulls
1×3 @85%, 4×3 @90%

Rowing
15×250 Meters
Rest 40 seconds after each set

Weighted Back Raises
3×20
Weighted Pull Ups
3×5 (Heavy)

MOBILITY
1. Front Rack
2. Hamstrings
3. Upper Back Smash

Tuesday 28/3/17

Warm-up
wrist prep (each position 20sec rock back and forth and/or side to side
palm down first, then backhand fingers pointing back, out, for and inwards9

4x 20sec work, 10sec rest
burpees& swings

Sumo Deadlift (1×2)
20min to find a heavy 2RM
then 10min
3×2 @80% of heaviest set
not too good, only 110kg for 2
3×2 90kg

Metcon (No Measure) 4x
30sec work, 30sec rest
wall facing shoulder taps
strict leg raises
push ups
————————-
LUNCH
————————
e4min for 2 minutes, 10 rounds
30 heavy wall balls (20lbs)
max rep ghd sit ups

bench press (101)
6×2 52.5 kg (day 3, week 1)

snatch e1:30min for 5 rounds
1 power snatch
1 snatch balance
1 snatch push press
30/32.5/35/37.5/37.5/40

seated KB press
12-10-8-6 (10kg, 12kg, 15kg,15kg)

100 push ups for time (5:19)

10×5 strict pull ups

Tuesday 22/3/18

Warm-up 2x
20 swings
15 burpees

20 I’s
15 T’s
10 Y’s

Shoulder Press (1×1)
15min to find a heavy single
then
2x max reps push press @100% strict press
1×47.5

Metcon (No Measure)
e3mom 21
12 burpee pull ups
3 wall climbs
RX
———————
squat snatch
2×30/32.5/35/37.5/40

back squat
3×4 85kg

bench
6×2 52.5