Berlin Throwdown wod 3 28/5/17

This time of the year when there are too many qualifiers and I really ask myself why I am doing this… Today I did Berlin Throwdown wod 3 again because I was not happy with my score, I still think I should have done better!

6 min amrap
1000 m row buy in
12 ohs (35)
6 burpees
– 2 rounds –

Before that we tried a yoga class for the box members which was anice experience…

Saturday Partner WOD

I just love my Saturday mornings at the box with my wod partner in crime. He is the perfect workout match… 🙂

Afterwards I decided to take a rest and did not go back to the gym: great coffee, yummy food and little bit sightseeing in Berlin…

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Saturday – Madcon

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

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

Monday 16/1/7

Mondays are the best, I usually try to train from 5-8:30pm with half an hour break in between. Because of my working schedule it is the only opportunity to do a little more on that day. I do the bodyweight class as a warm up, then the regular wod and last but not least weightlifting… 🙂

Warm-up 3x
5 burpees
10 squats
15 hollow rocks
10 scapula push ups
10 scapula pull ups

Metcon (No Measure)
30 sec squat jumps
20 sec rest
30 sec mountain climber
20 sec rest

30 sec burpees
20 sec rest
30 sec kb swings I used 20kg
20 sec rest

Metcon (No Measure), in teams of 2:
amrap 25:
2000m row
200 push ups
1500m row
150 push ups
1000m row
100 push ups
*one works, one rests
Warm-up 3x
1rnd gymnastic swim
10 scapula push ups
10 scapula pull ups

3x w/ increasing weight
6 push jerk
5 push press
4 strict press

7min to work on kip/butterfly

Basic Strength
Shoulder Press (5×2) 2x43kg
8sec overhead hold on each rep
*increase weight each set

Metcon (AMRAP – Rounds and Reps)
amrap 4
3 bmu
3 ohs 60/40
RX 3+1
rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 4
6 c2b
6 ohs 50/35
RX 4 rounds, the first time I did butterfly C2B during a wod

Snatch Day
– working on the postions
– muscle snatch
– snatch pulls (last set 2×5 55kg)
– core cycle

Wednesday 14/12/16

Still not 100%…, my ankle got better, I kinda walk “normal “now but I can not do all movements. Today I did squat snatches for the first time. I did not use a lot of weight because I am still in a little pain and it does hurt… 😦

During the weightlifting class I startes doing some split jerks but I used less less weight and just did a couple of them before I switched back to push jerk.

Warm-up 4x
20sec work, 10sec rest
plank to push up
handstand hold

3 snatch dl + 3 snatch pull + 3 power snatch + 3 ohs + 3 snatch balance + 3
3 snatch dl
3 snatch pull
3 power snatch
3 ohs
3 snatch balance
3 snatch
*start with empty barbell, increase weight as needed
*rest 1-2min between sets
32,5kg 😦

Metcon 4rft
25 ohs 20/15
15 t2b
5 wall walks
RX 10:02

Saturday Morning

I was really looking forward to do the Madcon with one of my friends in the morning but the strange thing happened there was no partner wod, just a do it by yourself madcon. It was hard and I was done with my Saturday workout, I skipped the afternoon part because I felt I need to rest…
I went shopping and had a great burger plate at night. 🙂

Warm-up 3x
400m run
15mbear crawl
10 kb squats
10 band pull aparts

max effort 1k row
PR: 3:53

50 burpees

30 strict pull ups

50 Wall Balls

30 Box over

50 ohs 35/20

max effort 800m run

Birthday in da Box 26/10/16

600m run

10 kb cossack squats
10 swings

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

Snatch (5×1)
5min warm up to 70%
e20sec 3min
1 snatch @70%
1min rest
e30sec 4min
1 snatch @80%
1min rest
emom 5
1 snatch @90%

Metcon (3 Rounds for time)
e2mom 12
I. 1x
18 cal row
12 power snatch 45/30
6 ohs 45/30
II. rest
This was a sweaty one. I finished all three rounds but not with much time in between:
a) 1:52
b) 1:52
c) 1:54
I am not sure if the time is 100% correct

There were two of us celebrating birthday today.
Afterwards we did pur own little birthday wod:


Ther rest of the day I enjoyed a spa night at the Adlon hotel with good food an a nice massage, pretty awesome 🙂

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

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

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

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

Tuesday 13/9/16

Back to work – back to less time to workout… There are these days when you really struggle to go to the gym because you are tired, exhausted and have so many things in your head but I made it.

I just did the 5 pm class and a little partner test wod for the box competition on the upcoming weekend.

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

5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

1 snatch pull + 1 power snatch + 1 ohs + 1 snatch
5min warm up
1 snatch pull + 1 power snatch + 1 ohs + 1 snatch
– did not feel good today, I finished up with 2x40kg
*rest 1min between sets
* work up in weight as needed

Metcon (AMRAP – Reps)
40sec work, 20 sec rest for 20min
I. row for cal
II. bench press 60/40
This was sooooooooo long and bad… :/
RX 211 reps

Wednesday 6/7/16

Today I started doing some strict pull ups but more focused on my muscle ups. I still do not like stringing them together. It is not easy for me because of my technique problems, my kip is too low, I don’t like the transision between the reps, I still do it more with strengths than anything else. It tis annoying, I am not getting better at them. Always work on your weaknesses -blablabla- to much weaknesses, so I am gonna lose the fun part of CrossFit…

I worked on my handstand walk and did some heavyish overhead squats:
3 or 4 times 50

We did the class wod as synchronized wod – JT and then practiced barbell cycling

600m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. both legs
II. both legs split
III. left leg rotation
IV. right leg rotation

Bench Press (3×3)
7min to warm up
3×3 60 kg – but I messed up the last rep… :/
*increase weight 1-5kg

Metcon J.T. 25 min time
Handstand Push-ups
Ring Dips
in the remaining time do
B: Metcon (AMRAP – Rounds and Reps)
amrap remaining time
5m plate push 20/15
10 plate g2o 20/15

As I said We only did part A and then switched to the small room

everyone does 15 reps:

30 c&j 35 kg (5 in a row
30 c&j 45 kg (3 in a row)
30 c&j 55kg (singles)