Thursday 17/8/17

I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…

Bench last set 42kg – felt heavy


assault bike 15 min 30/30

press 5×3 34kg

deadlift 1×5 87.5 kg

box back squat 8×2 78kg

dumbell kipping hspu practice

muscle up practice

Tuesday 14/2/17 Happy Valentine’s Day

1x forwards, 1x backwards
15m bear crawl
15m walk up to toes
15m crab walk
15m long lunges

Barbell cycling power clean + push jerk 2x
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Power Clean + Push Jerk (8×3)
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

Metcon for time
c&j 45/35
wall balls
RX 14:00
– my wall balls suck…

back squat
5×10 65kg

back rack lunges
5×1ß 45kg

shoulder press
5×5 36kg

strict muscle ups

strict pull ups

practice handstand walk

50 ghd sit ups

Monday – Triple Day ;)

300m row
5 push ups
10 squats
5 scapula pull ups
10 hollow rocks

Metcon every round 3x
1 min plank
30 sec side plank each side

1 min rest

1 min superman
1 min russian twist

1 min rest

1 min hollow hold
1 min leg raises

Amrap 10:
10 burpees
10 pull ups

1 min rest

Amrap 10:
200m row
50 squats
40 hollow rocks
30 push ups

20 I’s
15 T’s
10 Y’s

7min to work on kip/butterfly
Basic Strength

Shoulder Press (1×1)
15min to find 1RM (no PR, only 1x46kg :()
1x amrap @70%
*after your last successful press, jerk the weight overhead and accumulate as much time as you can overhead within 2min without dropping the bar to the floor or racking it.

Metcon (Time)
for time

60 shoulder to overhead 30/20
30 pull ups
40 shoulder to overhead 40/30
20 chest to bar pull ups
20 shoulder to overhead 50/35
10 bar muscle ups
RX 12:56 , I needed too long for the chest to bar pu but I wanted to do them butterfly, so I had to make sure to get enough rest in between

Weightlifting Class
Snatch work

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

Sunday 13/11/16

15094269_1089087734537394_3618223427961945936_nWe started early today and did the heavy madcon first. Afterwards it was just time to play around and do some fun stuff… 🙂

Heavy Madcon
teams of two, three stations, you go-I go

1) 5 back squats (80-85%) I did 82.5kg
Farmers Carry, about 20m (2 KB) I used 28kg, could have gone heavier.

2) Bench Press (80%) I used 50kg
DB push up walk (do a push up on the DB, move forward in the plank position
with the DB in your hand), I only used 5kg DBs (about 10m)

3) 20 sec assault bike
KB rack old walk (2x24kg)

Afterwards team wod, share reps
70 wall balls
50 T2B
50 FSQ
25 strict HSPU
20 muscle ups

Another team wod, one/two works, everyone has to do 50 reps of each movement
high box jumps
pull ups
kettlebell swings (16/20kg)
strict press’ (15/20kg)
toes to bar
wall balls (20lbs/30lbs)
double unders

That’s it! It was a fun Sunday… 🙂


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

30-20-10 (35kg)
power clean
hang squat clean
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

Thursday 16/9

Long day at work, so I just came in for the wod…

100 single under

10 burpees
10 plank to push up
10sec hanging L-Sit
20sec wall facing handstand hold
Basic Strength
Shoulder Press (1x Max)
5min warm up
1×5 @65% 31kg
1×5 @75% 36kg
1×5+ @85% 5x41kg
1×20 @50% 25 (little break after 15 reps)

Metcon (Time)
5 push ups
5 t2b
5 box jumps
RX 13:26


I skipped the morning class because the wod was a bit too easy, instead I worked out with my partner, I am going to do the Berlin Throwdown with….

I started doing my bench press and strict press cycle.

Afterwards we did a partner wod:

for time, one works, one rests:
100 power snatch, 35kg

– 60 synchronized partner toes to bar

– 50 m handstand walk, well my friend did most of that, but at least I tried… :/

In the afternoon I came back to practice for the Budapest Throwdown, we will fly to Budapest the upcoming weekend.

3 rounds for time, one works, two rest
– 40 pull ups
– 40 deadlifts (80/50)
– 40 wallballs

I actually wanted to do a throwdown wod, they already anounced three wods but I did not read them again, so we messed it up, master will only do 30 reps and there will be burpee box jump overs as well, ooooops. 😉

I also practiced hang power clean, there will be a 3 rep max in between one of the wods. Last but not least we did some rope climb practice.

Morning Training and 12 am wod 6/5/16

3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg
3 Split Jerks | 53 kg

Every 1 min for 16 mins, alternating between:
3 Muscle Up (Unbroken)s
10 GHD Sit-ups

Warm Up 2x
200m run
7 push ups
8 cuban rotations
9 hollow rocks

10min work on handstand

Shoulder Press (7×7)
strict press
5min to warm up
then 7×7
35 kg, I did not finish all 7 sets doing 7
*rest exactly 1min between sets
*add 1-5kg to last week

Metcon amrap 10
300m run
30 double under
*count 10 meter as 1 rep
This was a fun one… RX 6 rounds

Lunch time…
CrossFit Kids Time…

Intervals : at 75%
Run, 1500 m | 7:25