Saturday&Sunday = Time to chillex


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Open Wod & Drop in

Time for the last open wod 16.5… We left Berlin yesterday for a little vacation on the Baltic Stop. But our first stop in between was Hamburg. I asked at CrossFit Altona for a drop in to do the last open wod. They answered immediately with a yes and wrote me that they will do this a special box event on Friday anyways.

We stayed at a nice hotel close to the centre, did some sightseeing the night before, ate yummy food and had a good rest night. I was very curious about the wod but I did not look on my phone during the night, instead I waited until the next morning and watched the you tube announcement from the beginning. Unfortunately the wifi was not that good… Still I was patient and waited for Castro’s “speech”. And it happened:

“16.5 is 14.5”
I kinda felt okay with it, but I was a bit wondering about the wod. All the people were speculating about wods and movements and then it is “just” a repeat with simple (but horrible) thrusters and burpees over the bar…
The good thing, I did it a couple of weeks ago, so I knew what to expect, the bad thing – it will hurt…

We went to CF Altona after a goof coffee and a little snack. They did the wod in heats, CF Kids started, afterwards the scaled version and at the end the RX people. One of the head coaches judged me, gave me some good tipps and I started with 16.5… During the wod the other coach came as well to support and cheer on. Lol, I kinda hurried, it was a bit less space, there was a girl right behind me and we had to be careful not to bump into each other during the burpees. In the middle of the wod the coaches turned my bar which was helpful. So I probabaly lost a couple of seconds because of that and at the end of the wod I felt down doing my last thruster… WHAT THE F***!!! It costed me at least 5 seconds, damn it…

My time: 11:58 min


Find me… 😉

Afterwards I talked a bit with the people, bought a box shirt and we headed up north. Rest days here I come…

Monday 21/3/16

Redo 16.4
– just stupid…

10 Bench Press | 39 kg
8 Bench Press | 42.5 kg
6 Bench Press | 45.5 kg
6 Bench Press | 48.75 kg
6 Bench Press | 52 kg

5 Shoulder Press | 29 kg
5 Shoulder Press | 33.5 kg
5 Shoulder Press | 36 kg
5 Shoulder Press | 36 kg

10×10 Deadlifts | 75 kg
rest 1 min

10:00 AMRAP:
5 Push Press, 35 kg
5 Burpee Over Bars
RX 15 rounds

Recap 16.4

I did not write during the last days because I was and I am still upset with 16.4 and needed some time to breathe…

I thought one of my strongest movements are handstand push ups but now I am just disappointed. My first attempt was Saturday. I finished rowing after 9:10 min which gave me almost four (!!!!) minutes to do HSPU and the result was shitty, I only got 26 reps, lots of no reps… So 191 reps in total, so far away from good. So I did it again on Monday, with lower back pain from Saturday, this time wearing a weightlifters belt. Well, it was worse… :/ I probably was not recovered, the one day break too short (and I did some stuff in the gym on Sunday, I do not want to skip everything because of the open, I am not a professional crossfitter, so what…)

I really think next to my weak hspu showdown, the standard is a big thing. It makes no sense, even I was looked out, I did not get my feet above the line, this was so annoying and frustrating. Watching other videos or looking at scores from people on the leaderboard and comparing them, I am really really wondering how many people did the standard like prescribed. One of the biggest disappointing videos is from Josh Bridges who won this event. Not only his deadlift are full with “no rep”, his HSPU line seems to be so much lower than the standard, his arms are extremely wide and his feet are so much above the line , all the time… This is weird. How can you trust CrossFit and the leaderboard when you see stuff like this on the internet… I am really competitive and I want to be good and really kicked me seeing my bad score but on the other hand I just don’t know if all the results are honest… How will you compare then? Perhaps, I have to stop looking at other people’s score and just focusing on my weaknesses again.. I don’t know

Friday 18/3/16

So, there we go… Open 16.4 I do not like it:

Workout 16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball 70kg/6kg

It is a chipper with heavy deadlifts, yeah :/ I am really afraid of doing it, the pain, the rowing will be worst, also the stupid standard with the HSPU line, when you are exhausted it will be so hard to get good reps on them.

I am not doing it today…!

Bench Press
– my messed up set from Tuesday

Strict pull ups

Shoulder Press 10×27.5 – heavy… :O

Wednesday 16/3/16 – 2 more days before 16.4


I am already thinking what to expect, I looked online, checked the movements we have already done and wods from the last years.
I think it could be one from 2014 when I qualified for the Asian Regionals, heavy deadlift ladder and box jumps/step ups, not my best one…
It would be interesting to see how it would have changed from two years ago but it would be bad for my leaderboard ranking because in comparing to other (bigger)girls I am not very strong… :/
It also could be sth. with wall balls, a chipper…, mmh, Castro’s instagram post is not really helpful:

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A post shared by @ thedavecastro on

Training Session:

10 Bench Press | 39 kg
8 Bench Press | 45 kg
6 Bench Press | 49 kg
4 Bench Press | 54 kg

I messed up my cycle, looked on the wrong page, did the wrong weights…, stupid me, have to repeat it… (after 16.3)

5 Shoulder Press | 29 kg
5 Shoulder Press | 31 kg
5 Shoulder Press | 34 kg
5 Shoulder Press | 34 kg

Sets : rest 1:30
2 Deadlifts | 95 kg
8×7 Deadlifts | 75 kg

7 sets
1 deficit strict HSPU
7 strict pull ups
practice hsw/hold in between

Warm-up 3x
1min plank
30sec side plank each side

Hang Power Clean + Split Jerk
5 clean deadlift
5 hang clean high pull
5 hang power clean
5 split jerk

Hang Power Clean & Split Jerk emom 14
1 hpc + 1 jerk
*increase weight every 2nd set
25/302×35/2×40/2×45/2×50/2×55/2×60 kg 🙂

3x 40sec work, 15sec rest
hollow rock& sit ups

Metcon amrap 8
3 hpc + split jerk 50/35
6 fsquat 50/35
18 swings 24/16
5+12 RX

Sunday 16.3 for the 2nd time

This time in the year when you decide to redo an open workout because you think u can do better…. AND …. I  actually did better, one more round with stupid shitty bar muscle technique… My poor chest and arms!

I went kinda early to the gym bur it took long before we started, I already did lots of muscle ups to work on my practice and I actually got better, but during the wod it became worse again…, haha, it is so hard to use all the elements and string them together… But I had 5 rounds plus 12 reps, 1 one better. I still got upset: I almost would have finished round 6 BUT I did not get the last MU, it was the one and only fail…, shit…

Afterwards I felt so tire and exhausted that I could not really do anything meaningless relating to CF movements. 😉 I finished the day with a very late breakfast brunch kinda thing at a good coffee place in Berlin…

2 more to go…

Open Wod 16.3

And here we go…:
7-min. AMRAP:
10 power snatches
3 bar muscle-ups
M 75 lb.
F 55 lb. /25kg

My friend was really disappointed and texted me the movements right before I had my morning coffee and my moment to hear Castro announcing the wod, so I was a bit disappointed, she already told me, and of course I also was a bit worried about bar muscle ups. I did not really practice them, so many things to work on and ripped my hand off yesterday… :/

After work and teaching CF Kids I tried a couple, I had no no reps, they just looked like shit… I decided to do the regular class and also try the wod, just as an attempt to see how it feels like during the 7 minutes…

Warm-up 2x
200m run
8 push ups
8 cuban rotations
8 cossack squats (4each leg)
10min work on pistols

Shoulder Press (5×10)
5min to warm up to 50%
then 5×10
*rest exactly 1min between sets

Metcon Open 16.3
CrossFit Games Open 16.3
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

I got 65 reps, 4 rounds plus 2 bar muscle ups…, okay for my shitty chicken wings technique and my first attempt but I will try once more!

CrossFit Open 16.2

Well, well, well…, we were talking in big words “This time we def. will repeat the wod to get a better score after trying it for the first time…, blablabla.”

But what happened when they released it… -the same like last week, we only did it once… 😀

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

But this time it was because of a reason: there would not be a better score after retrying, perhaps one or two, maybe three more reps but for what?!?! Heavy cleans, well, my technique is still a mess.

The toes to bars were the tricky point for most of us. I already had problems in round two to string them together, round one I kinda did 1,2 or 3. My body was already tired, I lost my kip, it was just painful.

When I started with the 65kg cleans, I knew it is almost over. I could not squat clean them anymore, I did a power clean and a front squat. I only got three reps of the third round of the cleans…, mmh, 256 reps in total… Not very happy with it but this is where I am right now. So much to work on and improve…