Thursday 17/8/17

I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…

Bench last set 42kg – felt heavy

———-

assault bike 15 min 30/30

press 5×3 34kg

deadlift 1×5 87.5 kg

box back squat 8×2 78kg

dumbell kipping hspu practice

muscle up practice

Vegaaaaaaas…. 10/8/17

Other people drink like crazy and lose lots of money – Well I go to a CrossFit class… 🙂
We went to CF Max Effort this morning. The drop in is 20$ per person, kinda cheap in comparing to San Fran. The box is really nice, big, with a lot of fun stuff to play around. The coach was really nice and the wod made fun and hurt. I earned this mega brunch afterwards…

Seattle CrossFit 31/1/17

Sso, we will be in this area for a bit more than a week. I have friends here who used to train with me in Shanghai and we can stay at their house and train together at CF North Sound. I got a really cool deal for. drop in week and will train there now hooefully almost every day, judt doing the regular class, no extras 😉

Drop In San Francisco

Finally: Summer Break!!!!! I started my USA trip on Tuesday. First stop: San Francisco. I definetely wanted to drop in @ CF San Francisco, Kelly Starret's box. Unfortunately he is not coaching many classes anymore. When I checked for a wod during my stay, there was only one Metcon class (more like a bodyweight class, also for beginners) and even this class was substituted when I checked the schedule again. So we booked a regular wod. The drop in fee is quite expensive: 40 dollars, no shirt included. But the whole city us very pricey, most boxes ask for a 30 bucks drop in fee.
I was checking the wods online, they post them every day and the programming looks really good, lots of emoms, gymnastic skills and exhausting wods with an rx plus option.
The box itself is close to the Golden Gate Bridge, we walked there from our hotel in downtown. It is really good equipped, lots of dumbbels, barbells, plates. I trief the trueform runner for the first time, weird thing 😉
Our wod was only a warmup and an amrap, using the benchmark wod "The Chief". I was hoping for a strengths or gymnastic part. At the end we did a little buy out, everyone on his/her own. The coach did a nice job, looking for good reps and no cheating.
Afterwards I bought two tops, ouch, I really left my money there. The breakfast afterwards was earned. 😉

Thursday 13/7/17

Warm-up 2x
100 su
20 plank to push up
20sec hs hold

Basic Strength
Shoulder Press (4×10)
4×10 @50%
*2min rest betweens sets
32kg

Metcon 3x
amrap 5
5 c2b pull ups
10 hspu
15 pistols
*2min rest between workouts
I always did three rounds and some extra reps, finished the c2b, hspu and did some pistols in the first two rounds. I think I almost finished the hspu or did 1 or 2 pistols in the last round
RX

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.