Next Qualifier Beach Throwdown

Woohoo, it kinda never ends with these qualifiers… We registered for the Beach Throwdown in the Netherlands and the results must be online until Wednesday night. So we did two of three today. I had a wod appointment with one of my fav wod buddies, so I decided to do number 3 another day (I did not know that the deadline is already Wednesday…), so I have to do it somehow on my busy and long working day 😦

https://www.leaderwod.com/en/website/event/22/Beach-Throwdown-2017

QUALIFIER WORKOUT A
With a clock counting up complete as many rounds as possible in 8 minutes of:
16 Box Jump Overs (24”/20”)
8 Deadlifts (regular 100kg / 65kg)
Add 10kg to the deadlift weight when both athletes have completed a full round
Tiebreak there is tiebreak after the last fully completed round of boxjumps.
– We will do that tomorrow

QUALIFIER WORKOUT B
A combined total of 10 attempts (5 attempts per athlete) in a ground to shoulder, shoulder to overhead.
Each athlete has to make exactly 5 attempts at a lift.
The total weight of the lifts is your end score.
You are free to choose in wich order you and your buddy make the lifts.
If an athlete fails an attempt at a lift, the lift counts as 0kg. Every missed lift will count as one of the athletes attempts.
Both Athletes use the same single bar throughout the workout
Athletes are not allowed to deload the bar once the 8 minutes start: the weight must either stay the same or go up at each attempt.
Athletes are allowed to start with a loaded bar and may assist each other in loading the bar.

QUALIFIER WORKOUT C
FOR TIME 27-21-15-9*
Calorie Row
Wallballs 20/14lbs 10/9ft
Pull up
*Both athletes have to complete a full round of every movement before switching to the next.
Each buddy pair will use one rower and wallball.

It was kinda stupid to do Murph on Monday. I was sore, my pull ups felt not that easy and the wall balls sucked because of my legs from squatting and running. We will see how it turns out…
———————–
Heavy Metcon with a partner

200 cal row
10-9-8-7-6-5-4-3-2-1 (you go, I go) bench RX bodyweight (I did 50-52.5)
200 cal assault bike
10-9-8-7-6-5-4-3-2-1 (deadlift 1.5 bodyweight, I did strict weighted pu with a cute 2.5kg plate 😉 – because of tmw’s deadlifts)
300 double unders
10-9-8-7-6-5-4-3-2-1 power clean (we made that up, instead of sled push because it just rained, I started easy with 45 and went up to a medium weight 55)

Haha, it took forever but it was fun. 😀 I have to get back to my welded athlete trainings plan to really work on fitness soon. I really like the structure of the wods and I am feeling a litte bad not taking time to do the workouts. 😦

Sunday Madcon

20 minute intervals, working as team

A1: Cleans 10 –> 1 @ BW+ (person 1)
A2: Pull up (Strict) 10 –> 1 @ BW+ (person 2)

4min reset

B1: DL 10 –> 1 @ 125% BW + (person 1)
B2: Bench 10 –> @ 80% BW + (person 2)

4 min reset

emom 16
a) row 1min (person 1)
b) curls 1min (person 2)

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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….!!!!

Thursday 8/12/16

Today I did a little more than expected and it was awesome… 😉

Before class
back squat 6×2 85kg
It is so weird, I don’t think my squat is getting better anymore. For almost a year now I feel like I am doing the same weights and it still feels heavy. As soon as I stop squatting for a couple of days or squat less I feel it. It is annoying… I will start a new cycle after Christmas to see it it will give me some more strengths… The same with my deadlift, I feel it got worse…

Bodyweight Class
Warm-up 2x
5 burpees
15 du
5 strict knees to chest
15 sec handstand hold

Metcon (No Measure)
5 rounds of:
2 min du – I worked on my chest to bar butterflies
1 min max hold handstand
2 min rest

(30 min)
Metcon (No Measure)
8x 20 sec on, 10 sec off
burpees
8x 20 sec on, 10 sec off
squats
8x 20 sec on, 10 sec off
sit ups
8x 20 sec on, 10 sec off
lunges
8x 20 sec on, 10 sec off
hollow rocks

Class
Still testing… I did one set of a heavy deadlift, 115kg, 10kg away from my PR but it felt so heavy. 😦 I hope, it is just because of my foot injury. I also deadlift less than before. My focus is more on weightlifting and gymnastics…
😦

I made up my own wod:
emom 2 muscle ups for 20 min

Afterwards I did a little calm down wod:
3 rounds
30 call assault
40 push ups
30 ghd sit ups

Haha, then I felt ready to go home… 🙂
I will be out of town on the weekend, so no training… :/img_2595

Late snack after training 🙂

Friday

I taught the CF kids and had about 50 min before the class started. I did my 5 rep max strict press before the class because I wanted to do a wod and it would have cost me strengths.

5 max strict press 42kg, perhaps 1-2 kg more would be possible – NEW PR

WOD
30-20-10 (35kg)
power clean
hang squat clean
thruster
push press
oh walking lunges

It took me a little more than 30 min…, I tried to work consistently but I did not as hurt as I would do during a class wod. It it har to push myself when you have nobody next to you… On the other hand sometimes it is also good to stick with your paste… 😉

During th class I did 5×2 strict mu and some KB/DB push press

WOD amrap 10 (16kh), no messure
10 push ups on KBs
15 KB double goblet squat
20 KB double deadlift

Training & Heavy Metcon

I started the hatch cycle for my bench and strict press again because I feel I have to work on them, otherwise I will get weaker immediately in this areas. Today was week two, day one. It felt good. Furthermore I still kinda use the misfits back squat cycle, even with my own timing: Build up to one heavy rep around 90% and then 5×3 with one weight. Today it was 1x95kg and 5×3 87,5 kg. I feel more comfortable now squatting heavier sets. Next week I’ll probably repeat the same sets again.

Heavy metcon:

img_2424

Buy Out:
5 rds, last round double reps
– 30 DU
– 15 Vups
– 10 Supermen
– 10 Hollow Rocks
– 10 Sit Ups
– 5 Around the World

5×5 strict HSPU, partner deadhang on the rings
5×5 kipping hspu, partner holds low ring dip position

Heavy Metcon Sunday

Warm up with a BB and a partner 8 mins YGIG
Muscle cleans x5
Clean high pull x5
Power clean x5
Front squats x5
Back squat x5

SIMPLE AND STEADY
50 Power cleans
40 Back squats
30 Power clean
20 Front squats
10 Power cleans
The RX for this workout is BODY WEIGHT (scale as needed but not less than 70% BW)
FAST AND GASSY
Working in waves of 4 with a running clock
Bike 2 min for max distance
Rowing 2min for max distance
Air squats 2min max reps (alone)

Thursday 14/7/16

Warm-up 3x
50 single under
7 front squats
3 drop jumps
2x
1min overhead stretch on rings
1min ankle dorsflexion w/ bar

Power Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

e1:30mom 12
1 power clean (deep) + 1 squat clean + 1 fsquat + 1 split jerk
*increase weight as needed
last 2 sets 65kg

Metcon (Time)
for time
800m run
100 sit ups
400m run
50 t2b
RX 11:42

Tuesday – back to the routine

Before Class
9 Back Squats | 60.5 kg
8 Back Squats | 66 kg
5 Back Squats | 71.5 kg
6 Back Squats | 75 kg
6 Back Squats | 79 kg
6 Back Squats | 83.5 kg
4 Back Squats | 90 kg
4 Back Squats | 90 kg
—————————–
This week is the last week of the old cycle, there will be a deload week next week and then we will start a new cycle…

Warm up 4x
– 20sec work, 10sec rest burpees/squats
– 3x 5 romanian dl & 5 dl

Deadlift (5×5)
100kg
7min to warm up
*1:30min rest between sets
*add 1-10kg to last week

Metcon (Time)
for time
50 plate g2o 20/15
50 t2b
50 plate g2o
This was kinda an non stop wod, only rest time between the toes to bars. My hand was alright, I used tape and grips. And as I already knew my t2b are not the best. I have to split them up it too many sets…
RX 7:06
————-
After Class Partner WOD
1) 10:00 AMRAP:
20 Partner Box Jumps
Sled Pull, 40 kg, 15 m

2) 10:00 AMRAP, Ladder
5 Power Cleans, 35 kg
5 Synchronized Burpees
10 Power Cleans, 35 kg
10 Synchronized Burpees
15 Power Cleans, 35 kg
15 Synchronized Burpees
20 Power Cleans, 35 kg
25 Synchronized Burpees
25 Power Cleans, 35 kg
I finished the last 5 five of the 25s after the timecap

Sunday 1st May

New month, new qualifying wod… Today I did the next one for the French Throwdown.

Buy in 100 Double Unders
3rds
20 wall balls
7 rung muscle ups
Buy out 100 Double Unders
Timecap 12 minutes

Me and my muscle ups… Well, I finished within the timecap: 11:40 min but it was really exhausting, my muscle ups were more strict than kipping , my shoulders hurt from all the DU and wall balls…. uiuiuiui

Afterwards we did more a fun wod than a hard workout

20 rounds
5 benchpress (50kg, RX would have been bodyweight)
5 power clean (50kg, RX would have been bodyweight as well)

From set 3 on I cycled all cleans and worked on my technique and it felt good…. We did the benching in the sun and had a lot of fun… Happy Sunday!

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