4/6/16 Monday – back in the box…

Oh man, this was really early. Getting up around 3:40 am, flying back to Berlin at 6am and going straight to work. After school I went home to get some food and some sleep. But I had to leave to teach CF Kids. I decided to do the weightlifting emom after the kids but skipped the wod –  It would have been Isabel “30 snatches for time”, never done RX and definitely not the day to do it…

1 power snatch
2 snatch balance
3 overhead squat

I started with 25kg and went up to 47.5 kg It felt good and I was in the mood and after the emom I put 50kg on the barbell and tried a power snatch…. AND
I MADE IT! Finally 50kg and after the weightlifting part and the exhausting weekend. Wohooo! Still in comparing to what I do for weightlifting and how long I have been working on it, 50kg is like nothing… Me and the technique…


Today it was time to do our qualifier for the Budapest Throwdown (http://www.budapestthrowdown.com/). It is a team competition with the finals in June in Budapest. They even have a team master category, 2 male and one female. All three must be 35+ and together 110. Me and two other old athletes 😉 registered for it and decided to do the weos on the weekend.

I skipped the morning class, on the one hand to be fit in the afternoon, on the other hand, the wod was kinda boring (sorry!).

Here we go:
A. Clean 1 RM (results of the 3 athletes in kg=score) 6 min TC
B. 14 min As many reps as possible:
100 Wall ball
100 Deadlift
100 Burpee over the bar (lateral)

Wall ball: @6/9kg, 275/305cm
Barbells: @70/100

So we started with the clean. I did a squat clean from the beginning…, yeah… and I pr’ed: 75 kg… YES!!!!!! Finally getting better… The second wod was just cool, one person worked at the time, two rested. Here are the links to our videos:

Afterwards I was kinda happy with what I did and not really motivated to do much more training. We chatted a bit and I left the box to have a nice dinner… 🙂

Saturday Cindy Time

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press (1×1)
take 20min to find your new 1RM strict press
Today I got my 48kg…, yessssssssss!

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
(20 min)
RX 21 rounds+27reps, three reps were missing to 22… :/

Afternoon Session
6 Back Squats | 72 kg
6 Back Squats | 82.5 kg
3 Back Squats | 92.5 kg
2 Back Squats | 97.5 kg

I was really happy with the two heavy back squats… 🙂

5 Front Squats | 56 kg
4 Front Squats | 65 kg
4 Front Squats | 70 kg
4 Front Squats | 70 kg

2 times, 2 minutes rest in between
4 rounds of:
2 Strict Muscle-up s
5 Push Jerks, 45 kg

Buy Out
100 AbMat Sit-ups

Tuesday 15/9/15

– back squat 2×8 76kg
– power clean 3×5 46kg
– 3 push jerk + 3 OHS (jerk grip) 15/20/25/30/35kg

100m m row
25 handstand push up
750m row
15 handstand push up
500m row
10 handstand push ups
My rowing was not good, my average paste too slow… (about 13:22 min)

1x 600m run

2x 10 swings
8 ring rows
6 squats
4 pass through
2 squat jumps

5 snatch deadlift
5 snatch high pull
5 ohs
5 snatch balance
5 snatch

Snatch (1×1)
warm up in 15min
then 10min to go for a new 1RM
I finished with 46kg, not very good, 1kg PR… I have to stay focused and work on my snatch…!!!!

3 sets max rep HSPU

Day 2 testing week… Back squat and bar muscle up wod 7/7/15

3min run
3min row
squat routine
10 squats
8 dl w/ barbell
6 good mornings w/ barbell
4 front rack lunges w/ barbell

Basic Strength
test either back squat OR deadlift. you decide.
take 20min to find 1RM
*take 5-7 sets to warm up
I did back squat today and finished 105kg PR 🙂

Metcon (Time)
21 thruster 40/30
9 bar muscle ups
15 thruster 50/35
15 c2b pull ups
9 thruster 60/40
21 pull ups
(15min timecap)
OH YEAHHHHHH RXXXXX!!!!!! Bar Muscle Up…. 10:57, so proud

5min row or 5min run


5x 20 su 6 lunges 5 dl with barbell

Basic Strength
Deadlift (1×1)
Take 20min to find 1RM
*take 5-7 sets to warm up

Metcon (Calories) emom 10
I. 6 hollow rock
4 t2b I did srict T2B
II. 6 superman rock
4 superman halo 2.5/1.25 I took 2.5

2min rest

emom 20
I. 30sec row max cal
II. rest
10 10 10 11 11 11 11 11 11 10 cal
I am unhappy with my result, it seems some at least 2 girls did 108 and 115 cal. I dont know how they managed that, I thought I am pretty strong with my rowing but I was not able getting more than eleven cal per round… I am wondering…

WOD 8/12/14 Testing Week

3x 7 squats 4 push ups 7 swings 4 ring rows

Clean + Jerk
5 clean deadlift
5 clean high pull
5 front squat
5 clean
5 split jerk
Take 20min to find 1RM
62.5kg PR
65kg clean PR

Metcon (Time)
for time
clean 60/40
c2b pull ups
thruster 60/40
burpee over the bar
RX 8:39 min

Monday Holiday Wods

I had a day off, classes started around lunchtime, first bootcamp, then CrossFit and I also used open gym time to work on my weaknesses. Yeah, I did 2 kipping muscle ups, practiced handstand/walk/push ups, did some pull ups and dips, couple of sit ups.

Bootcamp was kinda (too) easy going, it was a partner wod. My partner, she was really nice but not as strong and fast, so I had long rest times and we did not finish. It was rds
CrossFit was fine. I did 100lbs one close grip benchpress and 165 lbs front squat. Running was not that good but I am not a sprinter and really dont like sprints… :/



The Day before the Open WOD 28/2/14

So our couch kinda forced me to register for the open, he sent a pic to our “CrossFit Open We chat” with “delete the membership” button. So I finally did it because I wanna be a teamplayer. Uah, I take this stuff zo serious… Damn it!
I also finished my judge course online to judge people at the box and perhaps volunteer at the Asian regionals in May.
At the box I tried to keep it slower because I knew I ll do the open wod the next day, so I worked on my Double Unders and did the WOD with slower paste. Afterwards I recorded my friend doing his 14.1, awesome 306 reps. Then I webt to WHS abd bought supplements to suport my training abd for recovery. I am really interested if they make a difference, never done it before…

1 max rep front squat: 155 lbs
500 m row 1:56 or 1:54

3 rft
25 push ups
15 T2B