Vegaaaaaaas…. 10/8/17

Other people drink like crazy and lose lots of money – Well I go to a CrossFit class… 🙂
We went to CF Max Effort this morning. The drop in is 20$ per person, kinda cheap in comparing to San Fran. The box is really nice, big, with a lot of fun stuff to play around. The coach was really nice and the wod made fun and hurt. I earned this mega brunch afterwards…

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Wednesday 12/7/17

Warm-up
600m run
3x Laufschulung
4x 60m Steigerung (80/90/100/100)

Metcon (No Measure) emom 8
20 du
1 wall walk

Metcon (No Measure) 3x
20 banded good morning
10 banded hamstring curls

Metcon (No Measure)
e2mom 20
I. 16 push press 20/15 + 16 burpees otb
II. 16cal row + 16 thruster 20/15

Tuesday 22/3/18

Warm-up 2x
20 swings
15 burpees

20 I’s
15 T’s
10 Y’s

Shoulder Press (1×1)
15min to find a heavy single
then
2x max reps push press @100% strict press
1×47.5

Metcon (No Measure)
e3mom 21
12 burpee pull ups
3 wall climbs
RX
———————
squat snatch
2×30/32.5/35/37.5/40

back squat
3×4 85kg

bench
6×2 52.5

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

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 😉

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

Heavy metcon Sunday 3/7/16

Deadlift
emom5
6 deadlifts 87,5 kg (70% misfitsathletic)

WARM UP – 3 Rounds
5 wall squats
5 goblet squats
10 air squats
5 walkouts
5 push ups
10 mountain climbers

WORKOUT
30/30 work/rest, 6 minutes each station
Station 1 – Back Squat I used 60kg
Station 2 – Push Press 40kg
Station 3 – Box Jump Over
Station 4 – Pull Up/ Rope Pull up
Station 5 – Sled Push 6x20kg

Between each station 3 minutes to either Run/ Row 500m – we changed the run after the 2nd round to 300m because the break in between was to short

Sunday 10/4/16

I already felt a bit sick the day before and it was still there, a little nose running and a throat ache…, so I decided to do no metcon today, just strengths and technique…

Sets
5 Back Squats | 67.5 kg
5 Back Squats | 77.5 kg
5 Back Squats | 77.5 kg
5 Back Squats | 77.5 kg

Sets
5 Front Squats | 57 kg
5 Front Squats | 57 kg
5 Front Squats | 57 kg
5 Front Squats | 57 kg

Sets
5×5 Push Press | 46 kg

3 Split Jerks | 51 kg
3 Split Jerks | 51 kg
3 Split Jerks | 51 kg
3 Split Jerks | 51 kg
3 Split Jerks | 51 kg

Sets
25 Partner Med Ball Ghd Sit Ups
25 Partner Med Ball Ghd Sit Ups
25 Partner Med Ball Ghd Sit Ups
25 Partner Med Ball Ghd Sit Ups

Tuesday 5/4/16

Sets
5 Back Squats | 67 kg
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg

Sets
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg

Sets
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg

Sets
3 Strict Muscle-up s
2 Strict Muscle-up s
3 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s

Strict Pull-ups : 10×5

Class
Warm-up 2x
15m bear crawl
15m crab walk

2x 10 side to side hang & 10 scapula push ups

2x 5 push ups & 5 ring rows

20 banded good morning
60 superman

Metcon in teams of 2

amrap 6
double under
*one works, one rests
591

Bench Press (5RM)
find 5RM bench press in 14min
me:55kg

Metcon (AMRAP – Reps)
then mamrap 6
burpees
*one works, one rests
154

Monday 21/3/16

Redo 16.4
– just stupid…

10 Bench Press | 39 kg
8 Bench Press | 42.5 kg
6 Bench Press | 45.5 kg
6 Bench Press | 48.75 kg
6 Bench Press | 52 kg

5 Shoulder Press | 29 kg
5 Shoulder Press | 33.5 kg
5 Shoulder Press | 36 kg
5 Shoulder Press | 36 kg

Sets
10×10 Deadlifts | 75 kg
rest 1 min

WOD 2
10:00 AMRAP:
5 Push Press, 35 kg
5 Burpee Over Bars
RX 15 rounds