Monday 27/3/17

New cycle at our box, I am not so happy about it…, less metcons with cardio stuff and barbells, instead more focusing on basic gymnastic work and skills. Not so good for more advanced athletes…, I am still thinking about joining the brute strengths program(after my bad open workout 17.3). But if I do so, I kinda have to train on my own, stick with the plan and also find times to do so, open gym is not so flexible with my working schedule. On the other hand, there are a couple of free spaces also after 5pm because bodyweight will take place outdoor during spring, summer and early fall.

Warm-up
wrist prep

each position
20sec rock back and forth and/or side to side
palm down first, then backhand
fingers pointing back, out, for and inwards

Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

Metcon (No Measure) 5x40sec work, 20sec rest
russian push up
renegade row
bulgarian spit squats
strict leg raises
seated kb press (on bench)
ring pull ups
waiters walk

Ah and I redid 17.5 because I knew I can do better: 11:07

Weightlifting Class
Snatch

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Friday

When I saw the open announcement in the morning I decided to do (at least) partly the wod at my box today. It just kicked right into my face, I do have one big weakness: squat snatch-heavy squat snatch, and this is all the open wod was about… 😦 A sad moment for me…

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

The snatch is my weakest movement since I started CrossFit…, if you compare my development, everything went up or became easier (some slower but still okay) but not the snatch. I am sooooooooo far behind with this lift, made rarely progress in the last years. I am scared to put weight above my head, I still don’t get the technique, pull too early, not close enough to my body, jump to wide when catching the bar, it is a big issue. My one RM is 50kg which is a joke for the time I’ve been doing CrossFit.

So when the wod was online I knew I am gonna be suck anyways… I decided to do the Friday class instead resting to practice my snatch, chest to bar pull ups and do a light metcon:

Warm-up
Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

Weightlifting
Snatch (3×1)
emom 15
1 squat snatch
*increase weight every 3rd min

Metcon e3mom 24
I.
10x 10m shuttle run
2x 10m burpee broad jump

II.
40 du
10 t2b
10 power snatch 35/25

I changed it: did easy pace runs, butterfly chest to bar pull ups (sets of 4 or 5s) and 5-6 power snatches…

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

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…

Tuesday Wod and Misfits 27/9/16

I really hurried to make it to the 12pm class and do misfits afterwards. It is kinda stressful but it gives me so much more time to do the wod and some extra work afterwards… 🙂

Warm-up 2x
15 swings
25 jumping jacks
2min partner split stretch
2min partner shoulder stretch

Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

Snatch (30×1)
5min warm up
e30sec for 15min
1 snatch *@70% of 1RM snatch 40kg

Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches,
35/25kg

I improved by a couple of reps, I missed 5 reps to finish round 7 RX

Afterwards I did some of the misfits work from day 1 and 2

Warm Up
3 Steady Rounds:
Row 300m
10 light Snatch Balance
15 Alternating Jumping Lunges
See Warm Up Demo Vide

Pause OHS – 3-3-3-2-2-1
35-40-45-47.5-50-52.5-55kg

EMOM for 10 Minutes:
20 GHD Sit Ups
10 Deadlifts
Alternate Movements
Deadlift weight will be chosen by the athlete. It can fluctuate from set to set, but all 5 sets of 10 should be unbroken. I used 72.5kg

5 Rounds For Time:
Assault Bike 30/15 calories
7 Muscle Ups
Rest 3:00

Sweaty Friday

Warm-up
300m run
2x
10 goblet squats
10 swings
10 ring rows

2min partner split stretch
2min partner shoulder stretch

Clean + Jerk
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Weightlifting
5min warm up
7x 1 clean pull + 1 power clean + 1 clean + 2 jerks
*rest 1:30min between sets
* work up in weight as needed
7×1 55kg

Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
I finished 12 muscle ups.

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

IMG_9844

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

Sets
10×10 Deadlifts | 75 kg
rest 1 min

WOD 2
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