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

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)
*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 … 😉

Monday 28/11

Finally back in the box and when I checked the programs I saw it is transition week…, damn…, So today’s wod was kinda no wod…, so I decided to do the bodyweight class before, which was running and because I am not good at it, I decided to take part, afterwards I did the class and weightlifting. Sounds like lots of stuff but actually was not… I miss open gym times at night…

– missed it, just ran 300m

amrap 3: hollow rocks

amrap 3: lunges

amrap 3: max effort plank (unbroken)

amrap 3: squats

for time:
400 m run
1 min rest
800 m run
2 min rest
1,200 m run
3 min rest
1,600 m run
Warm-up 3x

300m run
30 DU
I only ran once because I was still sweaty and it was really cold, I did assault bike instead

Clean + Jerk 2x (only barbell)
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Metcon (No Measure) 2x
40sec work, 20 sec rest
I. hollow rock
II. superman halo
III. ghd sit ups
IV. plate wood chopper
V. superman medball throw
VI. kb russian twist
VII. lateral medball throw

Metcon (No Measure)
card relay
This is what I do with my kids…, team wod, one runs, looks for a special card, comes back, next person runs…
6×6 strict pull ups
– snatch work

Back in the box, Wednesday 18/5/16

We came back to Berlin on Wednesday in the afternoon. I spent a couple of hours with my parents before I headed to the box and did one weightlifting class and the regular wod (late class – 9pm)…

It was the first time after a couple of months I went to weightlifting because the time is a little bit difficult for me, I normally train at 5pm on these days and have to wait too long afterwards, a bit pity…

We worked on my “favourite” movement: the snatch. Well, what should I say, I am still bad at it… 😉 In comparing to all the other stuff I am soooooooo far behind with the snatch. I still just do not get it.

The class was fun:

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups

20 banded good mornings
40 superman

Basic Strength
Bench Press (5×5)
7min to warm up to 70%
then 5×5
*1:30min rest between sets

Metcon (Time) up and down
30 sdhp 32/24
30 push ups
30 hollow rocks
30 kb swings 32/24
30 sit ups
30 t2b
RX 13:12 min

Sunday morning session

We were invited for a birthday brunch- another CrossFitter was celebrating, so we decided to train in the morning. I worked on snatch balance, clean and jerk technique, did some skills.

snatch balance
5×3 35kg

clean and jerk
work up to a heavy double, focus on technique and then do 30xwith about 70% for quality
1×2 55kg
30×1 37.5kg

German Throwdown… Getting ready

Only 1 1/2 weeks left till the finals. Well on Monday I had a little breakdown after working on all my weaknesses, yesterday was a bit better but still a long way to go… My weightlifting suxxxxx and these are the first events: 1 RM snatch & 1 RM clean&jerk. I am so lost. This will be embarrassing, I am still not having the proper technique, so I can not lift heavy weights.

The days before the competition I focus on the weightlifting, muscle ups, T2B, Handstand walk and skill training. I would love to get more wods in but it is so hard to motivate yourself to do sth during open gym on your own.

WOD&Training 20/10/15

I changed my vacation schedule and went to the 12pm class instead the 8:15am class. So took a little rest time after the wod before I started my own training session and it felt so much better than my frustrating yesterday…

Training videos from today:

20 jumping jacks
10 kb swings
10 kb rdl
30sec kb good morning stretch
30sec work on du
30sec rest
10 front rack lunges
5 deadlifts

Deadlift (12-10-8-12-10-8)
1×12 @55%
1×10 @60%
1×8 @65%
1×12 @60%
1×10 @65% (78kg)
1×8 @70% (85kg)
*rest 2min

Metcon (2 Rounds for weight)
3 weighted pull ups (5kg/8kg/10kg/10kg/15kg)
3 weighted ring dips 82.5kg/5kg/8kg/10kg/15kg)
*1min rest

Metcon (AMRAP – Rounds and Reps)
amrap 4
8 t2b
8 one arm kb ohs 20/12
RX 6+4
2min rest

Metcon (AMRAP – Rounds and Reps)
amrap 4
8 hspu
8 one arm kb thruster 20/12
RX 4+2

Training Session
High Hang Squat Snatch
emom5 3x29kg
emom5 3x32kg

Snatch pull
3×2 43kg 3×2 46kg

Clean an Jerk
work up to a heavy single

Snatch Push Press+OHS
3x 3+2 43kg

emom 10
2 strict Muscle Ups

Skill Training
-practice strict Handstand Push Ups
– practice Handstand Walk

Tuesday 15/9/15

– back squat 2×8 76kg
– power clean 3×5 46kg
– 3 push jerk + 3 OHS (jerk grip) 15/20/25/30/35kg

100m m row
25 handstand push up
750m row
15 handstand push up
500m row
10 handstand push ups
My rowing was not good, my average paste too slow… (about 13:22 min)

1x 600m run

2x 10 swings
8 ring rows
6 squats
4 pass through
2 squat jumps

5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch

Snatch (1×1)
warm up in 15min
then 10min to go for a new 1RM
I finished with 46kg, not very good, 1kg PR… I have to stay focused and work on my snatch…!!!!

3 sets max rep HSPU

Training and WOD Thursday 10/9/15

Before the class

Rhein Neckar Thruster
3 reps: 41kg/44kg/47kg/50kg/52kg

Close Bench Press
10×3 46kg
1x 600m run
3×5 squats, 5 ring rows, 5 push ups, 2 squat jumps

Hang Clean
5 clean deadlift
5 hang clean high pull
5 front squat
5 hang clean

High-Hang Clean (1×1)
4×1 55kg
*don’t exceed 85% of 1RM clean
*rest 1,5-2min

Metcon (No Measure)
e3mom 12
2 strict hspu (deficit if possible) with 20kg plate
4 strict chin ups (weighted if possible) I did 2 strict MU instead
6 strict t2b
8 push ups
– 2min rest –
amrap 10
300m run
10 clean 60/40
RX 5+50m

Tuesday 8/9/15

1x 600m run
2×10 alternating kb c&j 8 ring rows 6 squats 4 pass through 2 squat jumps

Hang Snatch
5 snatch deadlift
5 hang snatch high pull
5 ohs
5 snatch balance
5 hang snatch

High-Hang Snatch (1×1)
6×1 35kg
*don’t exceed 80%
*rest 1,5-2min

Metcon (No Measure) amrap 6
20/15cal row
20 wall balls
– 1min rest –
amrap 6
8 pull ups
8 alternating kb c&j 24/16
I did strict pull ups

Sunday Training 30/8/15

Oh oh no rest day so far… 😉 I decided to go to the box on Sunday as well to do some lifting and gymnastic. I did an emom ande2mom front squat and tried to PR but I did not make the 85kg, stuck in the hole. 😉 I finished up with 80kg.

Afterwards I did a clean complex E2mom:
Clean High Pull, Hang Clean, Clean and Split Jerk, five 5 sets, 50kg. The technique always becomes a big issue when I work unbroken and do not start again with each rep… Still annoying

The little wod at the end was nice:

Alternating Pistols (30,24,18)
30 double under after each round

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