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… 

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Drop In San Francisco

Finally: Summer Break!!!!! I started my USA trip on Tuesday. First stop: San Francisco. I definetely wanted to drop in @ CF San Francisco, Kelly Starret's box. Unfortunately he is not coaching many classes anymore. When I checked for a wod during my stay, there was only one Metcon class (more like a bodyweight class, also for beginners) and even this class was substituted when I checked the schedule again. So we booked a regular wod. The drop in fee is quite expensive: 40 dollars, no shirt included. But the whole city us very pricey, most boxes ask for a 30 bucks drop in fee.
I was checking the wods online, they post them every day and the programming looks really good, lots of emoms, gymnastic skills and exhausting wods with an rx plus option.
The box itself is close to the Golden Gate Bridge, we walked there from our hotel in downtown. It is really good equipped, lots of dumbbels, barbells, plates. I trief the trueform runner for the first time, weird thing 😉
Our wod was only a warmup and an amrap, using the benchmark wod "The Chief". I was hoping for a strengths or gymnastic part. At the end we did a little buy out, everyone on his/her own. The coach did a nice job, looking for good reps and no cheating.
Afterwards I bought two tops, ouch, I really left my money there. The breakfast afterwards was earned. 😉

Thursday 13/10/16

Today was the kind of shitty days when your lifts totally suck!!!!

I tried to do misfits snatch program but it was shit.
6×3 squat snatch
35/37/ tried 40kg was a mess/35kg

I tried to do a one rep max shoulder press, the highest I got was 45kg, bad bad bad

Bodyweight class
2x
200m run
5 push ups
10 lunges
5 squat jumps

Metcon (No Measure)
4x 50 sec on, 10 sec off
max reps jumping lunges
max reps push ups
max reps hollow rocks

Metcon
3 rounds for time:
1600m run
30 pull ups
31:22 RX

buy out: 50 burpees

Monday 10/10/16

Test week part 2, this week lifts and co will be tested. It makes no sense for me, I am pretty sure it did not change that much, so I will mostly work on my own stuff.

Today I did bodyweight instead of the regular class:

900m run

Metcon
6x
30 sec sit ups
30 sec rest
30 sec hollow hold
30 sec rest

6x
30 sec superman
30 sec rest
30 sec squat jumps
30 sec rest

Metcon
for time:
1600m run
20 burpees
30 hollow rocks
40 lunges
50 push ups
40 lunges
30 sit ups
20 burpees
800m run
RX 21:15

Afterwards I did the speed back squats from misfits outside
8×3 67kg

I finished the day with the weightlifting class. We worked on my “fav” movement today, the snatch and did a nice little strengths part at the end:
2x shoulder press for a givn amount of time without dropping the bar and 15 push ups (10 with bottom hold)

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 😦

Wednesday 13/7/16

Warm-up
900m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. both legs
II. both legs split
III. left leg rotation
IV. right leg rotation

Bench Press (3×3)
7min to warm up
3×3
*increase weight 1-5kg
The second time I tried 60kg, again did not work… I think I did 8 or 9 reps using 60kg but could not do them in a row… :/

Metcon (AMRAP – Rounds and Reps)
amrap 10
20 wall balls
15 sdhp 32/24
10 box jumps
4+35 RX
no rest
Metcon (AMRAP – Rounds and Reps)
amrap 10
15 push ups
10 sec hanging L-Sit hold
5 strict pull ups
5+10 RX

Sunday -Heavy Metcon Day ;)

I like the Sunday Wods, they are often more fun and challenging than the regular ones… I did my front squats before and some strict pull ups.

8 Station, work with a partner, 30sec work/30sec rest (one works at the time), 5 rounds before switch the station

  1. power snatch -40kg
  2. weighted walking lunges 2x20kg
  3. push ups
  4. elevated ring rows
  5. battle rope/sled push
  6. back squat 75kg
  7. legless rope climbs

Afterwards I finished off with 100 partner ghd medball throws 5×20 and 8 strict hspu in between the sets…

Back in the box, Wednesday 18/5/16

We came back to Berlin on Wednesday in the afternoon. I spent a couple of hours with my parents before I headed to the box and did one weightlifting class and the regular wod (late class – 9pm)…

It was the first time after a couple of months I went to weightlifting because the time is a little bit difficult for me, I normally train at 5pm on these days and have to wait too long afterwards, a bit pity…

We worked on my “favourite” movement: the snatch. Well, what should I say, I am still bad at it… 😉 In comparing to all the other stuff I am soooooooo far behind with the snatch. I still just do not get it.

The class was fun:

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups

20 banded good mornings
40 superman

Basic Strength
Bench Press (5×5)
7min to warm up to 70%
then 5×5
*1:30min rest between sets
45kg

Metcon (Time) up and down
30 sdhp 32/24
30 push ups
30 hollow rocks
30 kb swings 32/24
30 sit ups
30 t2b
RX 13:12 min

Saturday 9/4/16

Warm-up
in teams of 2
3x
u go, i go
4 burpees
8 ring rows
12 partner wall balls

Metcon in teams of 2
amrap 40
40 cal row
40 thruster 20/15
40 hr push ups
40 burpees over the rower
*one wrks, one rests

My partner was a bit slower but he really tried hard 😉 We fin ished 5 rounds and 100 reps. Well, I did not feel tired afterwards, good that I came back for my afternoon trainings session…

In the afternoon i came bac and did the full misfit workout: for the first time with some other people from the box:

1. Warm-up
Move deliberately through 5 Rounds:
12 KB Swings 53/35lbs
12 Push Ups
12 Cal on SkiErg – we do cal row instead

2. Strength
Find your 1 Rep Max Power Clean
This was bad today – I only could lift 65kg, I tried 70, did not happen today… 😦

3. Met-Con
5 Rounds for time:
Run 400m
10 Power Cleans 205/135 lbs
135 = 62 kg, well… NOPE
I decided to use 55kg, which felt okay (50 reps). My run was too slow but I still don’t know how to paste it right, my first round of cleans was too slow as well, I took to many long breaks between the singles. I became faster in between but still felt the lack of technique during the wod.
My time was not that good, I actually forgot to look on the clock which is a bit stupid, could have been sth around 12-14 minutes…

4. Gymnastics Test
“JT”
For Time:
21-15-9
Kipping HSPU
Ring Dips
Push Ups

This was one great! I finished first and was abit proud and surprised.
RX 9:52 (still if u compare it with other results from the misfits boars…, mmh)

———
Cooldown 5 rds
15 cal row
20 ghd sit ups
6 strict pull ups

This was the good part afterwards, cheat meal – burritos… 🙂

IMG_0044

Monday 4/4/16

Back to work, back to the routines… After school I came to the box to teach the kids and do the regular class afterwards. The coaches were “warmly”  welcoming me with, I should work only with the barbell and light weights for the next year because my technique sucks and I would benefit so much if I would kinda start all over… Mmh, I know they are right but I am still doing this next to my full time job and my normal life…, it is so hard to focus on just one thing, while losing all my others and working and having a bit of private time… Mmh, I am confused now and do not know how to attack my weaknesses and still work on my gymnastics, strengths and endurance… :/

This week is deload week, so more focus on partner wods, mobility work and other stuff. We’ll see what happens…

Warm-up 2x
200m run
20 jumpings jacks
10 squats
10 dl w/barbell

Metcon (Time)
in teams of 2
10x200m relay
Well, I worked out with the kid today, not really but a super young motivated guy, half of my age…, yes I am old… Our runs were okay but not our strengths
5:49

Metcon
in teams of 2
amrap 4
3 deadlifts 100/70
7 push ups
amrap 4
2 deadlifts 120/85
8 t2b
amrap 4
1 deadlift 140/100
9 burpees over the bar
*rest 1min between workouts
*one works one round, one rests

RX 336,we nailed that…!