Berlin Throwdown

So, the next qualifier is already on and I am not sure if I am ready…

http://www.berlin-throwdown.com/

Our box started this competition last year and this year they give another shot. I am in the same team as last year. My strong and daily getting better friend – and me…ohoh. They announced the first wod on Monday and even the cycle in our box id totally different right now, they decided to it as today’s wod. So I skipped the class because I wanna do it on Friday or Sunday.
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I did the welded athlete today and a emom to work on the movements for the first qualifier wod but before I enjoyed an awesome omlette:
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WARM UP
-30 Cal Row
-30 Air Squats
-20 Push Ups
-10 Strict Pull Ups

SKILL
5 Rounds
20/15 Cal Bike or 30/24 Cal Row
4-8 Muscle Ups (Choose number)

STRENGTH
Squat Snatch
5×2 (Drop and reset) Rising
Start @70% (went up to 45kg, not very good)

STRENGTH
Snatch Pull
7×1 @115% (58kg)

METCON 3 RFT
-15 TTB
-12 Front Squats @135/95
-9 Deficit Strict HSPU (3/1 inches)
10:47.00 Rx

Bar Facing Burpees 10×7
(Rest as needed-Focus on efficiency of the movement and your breathing.)

ACCESSORY
Reverse Hyper
4×25

EMOM 10
a) 15 wall balls (unbroken)
b) 10 pull ups (unbroken)

practice handstand walk

Mobility
1. Forearms
2. Front Rack
3. Ankle Dorsiflexion

Open 17.2

I will just share my you tube link to prove – I did it… I still have to work on stringing my bar muscle ups together in workouts but I admit I do enjoy more working on my other gymnastic skills and focusing on weightlifting… :O

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Saturday – Madcon

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

Metcon
in teams of 2 for time
amrap 36

100cal row
90 wall balls
80cal row
70 burpees over the erg
60cal row
50 t2b
40cal row
30 hspu
20cal row
10 muscle ups

1+222 RX

————-

bench 5×5 55kg
press 7x40kg 5×10 30kg
overhead squat 5x55kg
practice handstand walk
10 srict pull ups

Tuesday 17/1/17

Before 10×2 strict muscle ups 🙂

Warm-up
40 swings
20 burpees
80 jumping jacks
Barbell cycling power clean + push jerk
2x
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Weightlifting
Power Clean + Push Jerk (5x 7+7)
power clean + push jerk
5x 7+7
*do all power cleans first, then the push jerks
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

I really got upset, my 4th set with 37.5kg felt good but then during the 6th push jerk I felt my left foot and the ankle again, so I had to stop after this set. I would have done 40 easily, without injury and the time off even more 😦

Metcon (Time)
40-30-20-10
deadlifts 50/35
push ups
6:38 RX

Mobility for about 10 min

Back squat
10×35/45/50/55/60/65/70 kg

5×10 front rack lunges
1×35 4x40kg, it hurt 😦

Practice Handstand walk

strict pull ups
1×10 5×3 weighted 10kg

Sunday 15/1/17

I came around 12:30 to start with some back squats. I have to start a new cycle because I feel I am stuck with my weight, even got worse.

10×1 87.5

Heavy Metcon amrap 45 min
Teams of 3
one starts, follow the leader, if the person in front of you is done with his/her station, move on

row/bike 25 cal
1 round DT

I had to scale because of my ankle, so DT was for me:

12 deadlift 55kg
9 hang power clean 30kg
6 shoulder press 30kg
————-

10×3 Muscle ups

practice handstand walk

7 rounds
10 medball ghd sit ups
5 strict pull ups

We actually wanted to do 10 rounds but then the box already closed… 😉

Thursday 5/1/16

I had kinda jetlag in the morning, woke up too early and went to the 7am class.

Warm-up
40 swings
20 burpees
80 jumping jacks

Barbell cycling hang power snatch
3x
3 hps no bounce
3 hps w/ bounce

Weightlifting
Hang Power Snatch (5×10)
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training
15/20/25/30/2×32.5

Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
😦 No DU for me, so I did handstand walk practice instead
Wallball felt horrible- welcome back 😦
I did 2 rounds only… (thanks to hsw practice…)

I came back in the late afternoon for the bodyweight class. Before I did a bit barbell cycling, strict hspu und strict pull ups – sucked

BODWEIGHT

Warm-up
3x
30 su
10 squats

3x
5 push ups
7 ring rows

(10 min)
Metcon
amrap 10:
20 one arm kb row
10 superman
10 hammy curls w/ medball

Metcon (No Measure)
amrap 25:
50 burpees
2 wall walks
50 push ups
2 wall walks
50 sit ups
2 wall walks
50 squats
This one hurt… I finished 2 rounds, plus 50 burpess and about 9 push ups…

Thursday 8/12/16

Today I did a little more than expected and it was awesome… 😉

Before class
back squat 6×2 85kg
It is so weird, I don’t think my squat is getting better anymore. For almost a year now I feel like I am doing the same weights and it still feels heavy. As soon as I stop squatting for a couple of days or squat less I feel it. It is annoying… I will start a new cycle after Christmas to see it it will give me some more strengths… The same with my deadlift, I feel it got worse…

Bodyweight Class
Warm-up 2x
5 burpees
15 du
5 strict knees to chest
15 sec handstand hold

Metcon (No Measure)
5 rounds of:
2 min du – I worked on my chest to bar butterflies
1 min max hold handstand
2 min rest

(30 min)
Metcon (No Measure)
8x 20 sec on, 10 sec off
burpees
8x 20 sec on, 10 sec off
squats
8x 20 sec on, 10 sec off
sit ups
8x 20 sec on, 10 sec off
lunges
8x 20 sec on, 10 sec off
hollow rocks

Class
Still testing… I did one set of a heavy deadlift, 115kg, 10kg away from my PR but it felt so heavy. 😦 I hope, it is just because of my foot injury. I also deadlift less than before. My focus is more on weightlifting and gymnastics…
😦

I made up my own wod:
emom 2 muscle ups for 20 min

Afterwards I did a little calm down wod:
3 rounds
30 call assault
40 push ups
30 ghd sit ups

Haha, then I felt ready to go home… 🙂
I will be out of town on the weekend, so no training… :/img_2595

Late snack after training 🙂

Tuesday 15/11/16

Warm-up 3x
20sec work, 10sec rest
one legged burpee
straddle hollow rock
hold bottom of wall squat

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 ring mu
(20min)

Back Squat (10×6)
e3mom 30
10 kipping hspu
6 back squats 100/70
2 muscle up
*hspu deficit if possible – I used 15kg+10kg plat all rounds

————
deadlift
9-9-9 80kg, unbroken

emom10
clean complex misfits @ 70% (46kg)
pc-pj-fsq-hsqc-sj

power snatch 30 sec on/2:30 rest @65%
5 rounds, drop and reset
I did 7 reps, last set 8 reps, 32,5kg

Partner wod ygIg
20 rounds (10 per person)
10 t2b
15 wall balls (everything unbroken)

weighted strict pu (always 1)
9x10kg
11x15kg

Sunday 13/11/16

15094269_1089087734537394_3618223427961945936_nWe started early today and did the heavy madcon first. Afterwards it was just time to play around and do some fun stuff… 🙂

Heavy Madcon
teams of two, three stations, you go-I go

1) 5 back squats (80-85%) I did 82.5kg
Farmers Carry, about 20m (2 KB) I used 28kg, could have gone heavier.

2) Bench Press (80%) I used 50kg
DB push up walk (do a push up on the DB, move forward in the plank position
with the DB in your hand), I only used 5kg DBs (about 10m)

3) 20 sec assault bike
KB rack old walk (2x24kg)

Afterwards team wod, share reps
70 wall balls
50 T2B
50 FSQ
25 strict HSPU
20 muscle ups

Another team wod, one/two works, everyone has to do 50 reps of each movement
high box jumps
pull ups
kettlebell swings (16/20kg)
strict press’ (15/20kg)
toes to bar
wall balls (20lbs/30lbs)
burpees
double unders

That’s it! It was a fun Sunday… 🙂