Thursday 13/7/17

Warm-up 2x
100 su
20 plank to push up
20sec hs hold

Basic Strength
Shoulder Press (4×10)
4×10 @50%
*2min rest betweens sets
32kg

Metcon 3x
amrap 5
5 c2b pull ups
10 hspu
15 pistols
*2min rest between workouts
I always did three rounds and some extra reps, finished the c2b, hspu and did some pistols in the first two rounds. I think I almost finished the hspu or did 1 or 2 pistols in the last round
RX

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Tuesday WOD and skill work 20/12/16

Warm-up
sally up with thruster (empty barbell)

3x
1 rnd gymnastic swim
1 min good morning hold (empty barbell)
1 min chinese abs (empty barbell)

Metcon “Marzipankartoffel”
in teams of 2
2 rounds
2min each station
1 works, 1 eats cookies 😉

I 10m farmers walk 2×32/24
II slam ball ground to shoulder 50/35
III 10m shuttle sprint
IV partner wall balls over the rig
V sandbag ground to shoulder
VI landmine press 30/20
VII partner pistols

——————
backsquat 6×4 82kg

strict muscle ups 4-4-3-3-3-3

strict pull ups 10×5

strict press
2×5 30kg
2×5 35kg

100 sit ups

Monday Fun Week 19/12/16

My left arm got so much better, also my foot is almost healed. I am still not doing jumps on a box or double unders… Today is the last week before the Christmas break, This means lots of fun with partner wods. I felt quite good, so I decided to go for the bodyweight class, the partner wod and weightlifting afterwards… Hehe, it felt awesome!

Bodyweight
Warm-up 4x
5 burpees
7 kb swings
9 hollow rocks

Metcon (No Measure)
amrap 5: kb push press

1 min rest

amrap 5: kb row

1 min rest

amrap 5: kb squats

Metcon amrap 20:
10 hspu
20 pistols
30 kb swings
15 hspu
30 pistols
45 kb swings
20 hspu
40 pistols
60 kb swings
25 hspu
50 pistols
75 kb swings
30 hspu
60 pistols
90 kb swings
————————————————
WOD
Metcon (AMRAP – Rounds and Reps)
“The Grinch”
in teams of 2, one works, one rests

amrap 40
100 kb squats 32/24
5x Cindy
100 swings 32/24
5x Cindy
100 s2o 50/35
5x Cindy
100 power clean 60/40
5x Cindy
100 power clean 60/40
5x Cindy
100 deadlift 70/50
5x Cindy

We finished the whole wod, started again and did 100 KB squats and three rounds of Cindy… Wohoo….!!!!

Tuesday 1/11/16

First day in November and the Berlin weather sucks. I just had time to do the regular wod today, work :/ The good thing is, we did the horrible front squat part which hurts so much that it is exhausting anyways…

The wod was weird. I got confused with the counting, so I am not sure about my time, sth between 7:40 and 8:30, RX

Warm-up 3x
20sec work, 10sec rest
burpees
hollow rocks
hold bottom of wall squat
2x
10 swings on rings
5 banded mu transitions
5-10sec hold bottom of ring dip

Basic Strength
Front Squat (5×1) 71kg, it was really hard… :-/
3min warm up
e30sec for 5min
I. 3 front squats
II. 1-5 strict hspu
e30sec for 5min
I. 3 front squats
II. 1-5 kipping hspu
e30sec for 5min
I. 3 front squat
II. 10-15sec wall facing handstand hold

Metcon (Time)
10-9-8…3-2-1
box jumps
1-2-3..8-9-10
pistols

 

Double Saturday 15/10/16

This was fun. 9am morning team madcon and misfits training in the afternoon:

Warm-up
in teams of 2
*your coach forms teams
1k row
30 burpees
1k row

Metcon (Time) Team Madcon
amrap 30 3rft
400m run
21 swings 24/16
12 pull ups
*run together, split reps
8:sth RX

Metcon (Time) 10rft
3 power snatch 60/40
15 wall balls
*one works, one rests
RX 16:32 or sth..
Metcon (AMRAP – Rounds and Reps)
remaining time
as many rounds & rep of
1 c&j 60/40
5 pull ups
10 push ups
15 squats
2 c&j
5 pull ups
10 push ups
15 squats

*one works, one rests
If we counted right we got 12 rounds done

AFTERNOON

1 Power Clean | 60 kg
1 Power Clean | 65 kg
1 Power Clean | 65 kg
1 Power Clean | 67.5 kg

1 Clean Pull | 70 kg
1 Clean Pull | 70 kg
1 Clean Pull | 72.5 kg
1 Clean Pull | 75 kg

Push Press 4×3 55 kg

4 rounds of:
Run, 800 m
30 Pistols (Alternating Legs)s
10 Muscle-ups (alternate between bar mu and rmu)
Rest 3 mins
RX 40:40 Hahaha, yes i took my time 😉

Monday 19/9/16

Warm-up
300m run
10 cossack squats
5 wall squats
2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation
10 cossack squats
5 wall squats

Back Squat
5min warm up
1×3 @70%
1×3 @80%
1×3+ @90% 3×92
1×20 @50% 55kg

Metcon (Time)
200 du
100 pistols
200 du
11:08 RX

buy out
– strict pull ups

Tuesday5/4/16

Only couple of day until The Berlin Throwdown this weekend…

Berlin Throwdown – Your Fitness Event in Berlin

The team competition will be on Saturday, the individuals will compete on Sunday. I am in a team. It is more kinda a partner thing because we are only two persons… 😉 The wods are not announced yet, so we just play a little bit around, practice skills and we’ll see what happens.

Today I started with a fun part – strict muscle ups: 5×4 – whohooo – felt good. I have to try 7 unbroken in the next days 😉 Afterwards I worked on bar muscle ups, they still suck and did some handstand work practice. The it was time do sth for me:

back squat
8×66
8×72
6×77
2×6 83kg – was heavy but okay…

snatch grip press behind the neck 5×10 15kg, 1min rest
I started it as a new cycle…

snatch high pull 5×4 48kg

Partner Wod

1)buy in 800m run :/
100 partner wall balls men height
80 box jump overs
60 pistols
40 t2b
20 handstand push up
buy out 800 m run

The run is the most difficult part for me because I am not the fastest… The partner wall balls were okay, we got a couple of no reps because of me, I first had to get used to the men’s height in combination with the partner work.

2)you go – I go
10-9-…1
thruster+pull ups 30kg

I did all sets unbroken which seemed to be fine after all the work I have done before

Class – I only did the deadlift part:
Deadlift
3×3 107kg, 2min rest

Let’s see if I can hit 110kg next week…

Tuesday 3/5/16

So, time for the next one… Today it was time to do the CrossFit Total for the French Throwdown: Take 15 min to find your 1 RM back squat, deadlift and strict press.

I started my back squat with 100kg, went up to 106kg and it felt okay. I can def squat more, I am just so scared of the numbers, the weight feels so heavy on my back. Haha, so one kg PR. 😉
My strict press was 47kg, felt easy but it is always so hard doing the strict press, because you only have few reps and one or two kilo are not that big of a difference within the CrossFit Total. Last but not least deadlift, I started with 105 or 110 and went up to 125kg…. YEAH, 5 kg PR, it was heavy but it felt good… 🙂

So excited to be over the qualifying wods. Now we have to wait and see if it will be enough for our team….

Warm-up 2x
50 single under
5 push ups
5 ring rows
2x 10 side to side hang & 10 scapula push ups

coordination drill
2min catch reaction

Bench Press (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-5kg to last week
I had to do 50kg today and did not make it through all sets with 7 reps
4×7
1×6
2×5 (I think)

Metcon amrap 9
3 pistols
3 t2b
6 pistols
6 t2b…
I finished 24 pistols RX

Sunday Team WOD Part II 17/4/16

BPTD Q2
Men-women-men order
For time:

21-21-21 Box jumps
21-21-21 Shoulder to Overhead
15-15-15 Toes to Bar
15-15-15 Snatch
9-9-9 C2B/pull ups
9-9-9 Thruster

Box: @50/60
Barbells: @30/45kg
Time cap: 15 min

video: http://youtu.be/T2r31xJK_tc

This was short and intense, we needed 7:23 min. Let’s see if it will be enough to qualify… Becauce of doing the master qualification, the weights were really easy for us. SO we did everything unbroken…

Today I did some more training afterwards. I decided to do sth from the misfitsatheltics blog.

#903
I already did the deadlift, so it were “just” the wods
3. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target

RX 15:18

4. Gymnastics Test
8 Rounds
5 Strict HSPU
10 Alternating pistols
15 Pull-ups

RX I am not sure – about 16:28 min, toooooo long 😉

Afterwards my hands were ripped off and I got two nice blood blisters…

Wednesday

Sets
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg
8 Back Squats | 82.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Sets
2x 3 Position Snatches | 31 kg
3x 3 Position Snatches | 34 kg

Warm-up 3x
20 jumping jacks
10 sit ups

2x
2:30min clap the hands
2:30min wall extensions

2x
14 I’s
12 T’s
10 Y’s

Weighted Pistol (5×5)
10min work on pistols
1. step on box
2. pistols on box
3. one legged lunges
4. pistols
5×5 weighted pistol

Metcon 3x
10 c&j 45/30
10 dl 45/30
RX 2:11

Buy out
Sets
4 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s