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

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Welcome to Portland/Oregon

This became one of my fav cities – I def. would move here: a nice city,with lots of cool options. Everything easy reachable by bike, lots of healthy shops, great coffee and an awesome nature around it… 

There are a couple of CF boxes in town. We decided to go to CF Stumptown, they were close to our (shabby) motel and had a Sumday morning wod. Drop in fee was 20$ incl a shirt, not a bad deal- unfortunately they had only big sizes for girls because the reginals were in Portland and lots of people droppid in. Well, now I have a new night shirt…

I checked the websit before, they post the wods every day and I already saw that Sunday is benchmark day, which is nice. At night I was thinking about wods I don’t wanna do, and Cindy came into my mind. Because it is a bodyweight wod which I don’t like dueing vacations because I can do them without a box. I prefer doing sth with barbells because I am travelling and we don’t have so many options to workout. On the other hand Cindy is a workout you have to push all the time because sou don’t need to rest. And doing that during vacation, well…, it sucks!

Well guess what happened? 😦 CINDY it was…

So I pushed like crazy…., and I PR’d… 23 rounds plus13 reps… Kinda good for vacation. I had good transitions, the pull up bar was good, not too high and I did push ups and aur squats right beneath the bar… 

Wednesday – longest day of the year … 21/6/17

Warm-up
600m run
3x Laufschulung
3x 60m Steigerung (70/80/80)

Metcon emom 8
6 burpees otb
12 swings 24/16

Basic Strength
Deadlift (1×1)
3×5
3×3
3×1
*increase weight every set
It did not feel that good, not working on my deadlifts right now, went up to 1x115kg… :/

Metcon (Time) 5rft
21 air squats
15 pull ups
9 hspu
RX 6:20
This was fun, I started doing the pull ups unbroken but had to split them up in 10s and 5 in the third set, all the other movements very unbroken.

Afterwards I went to the weightlifting class and worked on overhead stuff, not too successful … 😉

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 🙂

Tuesday 15/11/16

Warm-up 3x
20sec work, 10sec rest
one legged burpee
straddle hollow rock
hold bottom of wall squat

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 ring mu
(20min)

Back Squat (10×6)
e3mom 30
10 kipping hspu
6 back squats 100/70
2 muscle up
*hspu deficit if possible – I used 15kg+10kg plat all rounds

————
deadlift
9-9-9 80kg, unbroken

emom10
clean complex misfits @ 70% (46kg)
pc-pj-fsq-hsqc-sj

power snatch 30 sec on/2:30 rest @65%
5 rounds, drop and reset
I did 7 reps, last set 8 reps, 32,5kg

Partner wod ygIg
20 rounds (10 per person)
10 t2b
15 wall balls (everything unbroken)

weighted strict pu (always 1)
9x10kg
11x15kg

Sunday – Open Gym

Today I took some ideas from the competitors training wods and did a team wod afterwards, nice to train on a Sunday without rush…

Sets
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg

2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg

Every 1 min for 10 mins:
5 unbroken Push Jerks | 40 kg

Sets
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
= Not very good

Team of three – one works, one rests, share equally
150 Pull-ups
135 Deadlifts, 40 kg
120 Push-ups
105 Hang Power Cleans, 40 kg
90 Toes-to-bars
75 Front Squats, 40 kg
60 Ring Dips
45 Push Jerks, 40 kg
15 Push Press, 40 kg

Wednesday 8/9/16

Today I did not do the misfits wod, I ll do it tmw, instead we tried one of the wods for our next box competition in two weeks. This time I won’t take part- I am still not in a competition mood, instead I’ll help and assist on that day. There will be teams of two, male+female, a scaled “fun” division and a rx division. The wod we tested was a nice one, short, not too intense.

Afterwards I took part at the regular class:

Warm-up
300m run
20 – 15 – 10 – 5
hollow rocks
single leg romanian kb dl each leg
kb swings

Basic Strength
Deadlift (1x Max)
5min warm up
1×5 @70% 90kg
1×3 @80% 100kg
1×1+ @90% 2+1 106 kg, slowly coming back
1×15 @55% 10/5 65kg

Metcon (AMRAP – Rounds and Reps)
amrap 17
5m plate push 20/15
10 push ups
15 plate g2o 20/15
11+16

buy out
100 sit ups, 15 strict pull ups – I have to work on my pull ups, they already feel more shitty 😦

Saturdays are fun :) 3/9/16

Morning WOD – Partner “Madcon”

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

Team Madcon
00:00-12:00
20 synchronized burpees over the bar
30 power clean 60/40
40 t2b
30 power clean60/40
20 synchronized burpees over the bar
Metcon (AMRAP – Reps)
12:00-33:00
emom 21
I. ghd sit ups
II. cal assault bike
III. partner wall balls
IV. partner push ups
V. strict pull ups
VI. partner pistols
VII. rest
Metcon (Time)
33:00-40:00
20cal biceps row

This was more like a warm up, waking up thing for me… 😉 My partner had some troubles keeping the paste, so I had to slow down…
————————————–

Misfits Afternoon Training
1. Warm-up
Twisted Cross 2:00/side
30 Band Pull-Aparts
Then
3 Steady Rounds:
20 Push Ups
20 Calorie Ski
10 Double Kettlebell Front Squat

2. Strength
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%
49kg/52kg

3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset
45kg

4. Bitch Work
Row 150m x 20
Rest :90 seconds

5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
6/4/4 no deficit, strict with yoga mat

5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy
Never done it as a strengths part, so I just used 50kg

Wednesday

9 am class
warm up

deadlift (Wendler)
5x75kg easy
5x88kg heavy
4x100kg 😦
15 68kg

WOD
amrap 10
buy in 800m run
-then-
4 bar muscle ups
8 deadlift (70kg)
12 box jumps
RX 2 rounds+4
It was okay, the deadlift felt heavier today (thank u 4 weeks not working consistently)

Misfits
I like doing the program because it is so much more intense than the regular wod but it also takes sooooooo long. I am sure you are not supposed to do other stuff before, hahaha. But rigth now I need more the vlume to get back to my old form instead of the intensity, here I just have to listen to my body.

2017 Cycle 1 – Week 3 Day 3

Miss the Cycle 1 Explanation Podcast? Check it out HERE.

1. Warm-up
Floss Ankles
Floss Quads above Knee
Childs Pose 2:00
Then
4 Steady Rounds:
10 Lateral Goblet Squats
15 Wallballs
15 Calorie Ski

2a. Strength
Back Squat – 4×4 @85%
Here I am out, I can not do my real 85% right now 😦 I did
2/1/1x85kg
3×3 80kg

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 2.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

3. Bitch Work
AAB – 1k x 8
Rest 2:1
This was the worst. 😉 I took me between 1:40 and 1:46min per set, I am sure this is not very good but I am still getting used to the assault bike, the pain and the technique of this bad machine…

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4a. Met-Con
AMRAP 15 Minutes:
20 Wallballs 20/14lbs
10 Power Cleans 155/105lbs
10 Kipping Handstand Push Ups

4b. Gymnastics Accessory
3 Rounds:
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes

4c. Strength Accessory
Dumbbell Bench – 4×8
Heavier than week 2
12kg Kettlebells, felt easy…

We skipped a but did b and c

——
– 20×3 strict pull ups
– practice hsw and strict hspu