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

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!

Monday, Monday…., 15/2/16

Another Monday, another open wod… This time 15.2. I am still not able to do butterfly chest to bar pull ups, I have to admit I am not practicing them as much I should do… BUT, where to take the time…?!?!? I still have so many other things tow work on… :/

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
10 kips or caterpillar
10 squats

Ring Pull Up emom 20
I. 20sec max reps ring pull ups
10 sec hold chin over rings
II. 4 jumping lunges; 1 squat jump and reach

Metcon CrossFit Games Open 14.2 and 15.2

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

131 reps | Rx’d
I finished the first two rounds, got stuck in the third one, was in the 2nd round of the pull ups… At least, I was better than last year. BUT the progress is almost not there, I had to do reverse pu grip, which sucks,but I do not practice them so often…. :/ I have to put them into my training more often…!!!!!

Monday 8/2/16 Open WOD 14.5

I knew this one was coming today because I already saw it when I programmed the kids on wodify. I just did not exactly knew the rep scheme.

I did it two years ago when I qualified for the Asian Regionals. I remember it was not my favourite one but I did not suffer that hard in comparing to other people at my former box in Shanghai…

But when I actually was doing it today, it felt horrible. I was kinda slow during the burpees, had one no rep because I forgot to bar face (damn it!!!) and felt I did not push enough during the 9th set of thrusters, I should have gone unbroken… BUT: My time was better than during the open 2014:

13:02 min- I had 13:54 before. BUT, I can be faster and hit the 12 minute mark…

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows

10 kips or caterpillar
10 squats

Pull-ups (7xmax) emom 14
I. 20sec max reps pull ups
II. 4 hammy curls
1 seated high jump

CrossFit Games Open 14.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
(18min timecap)