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

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… 

Murh Murph Murph…

What a coincident we did Murph today during bodyweight class, 30 degrees by the way… It is Memorial in the US, CF boxes in the States mostly do this wod on that day. So I am not sure if it was planned or not.

I was thinking about going slower than usual because I was also signed in for the regular class and weightlifting (my usual triple Monday)… Well, did not work that well. I actually did not go too hard during the run and I slowed down the squats a bit. My push ups were kinda slow, also my pull ups should have gone better. Well I worked around 85-90 % most of the time. It took me 42:52 minutes. I still wanna have a under 40 minutes time one day, it is possible with rest and a little bit less heat and rest beforehand.

Afterwards I did the regular class but I slowed down and canceled weightlifting…

Basic Strength
Metcon (No Measure)
amrap 10
8 supinated bent over row (25)
8 upright row (25)
8 strict pull ups
1min rest

2min rest

amrap 10
8 paused back squat (50)
8 dead stop jumping lunges
8 air squats
1min rest

2min rest

amrap 10
8 hspu (well, this did not work very well after 200 push ups, I only did 3-4)
8 db push press (2x12kg)
8 lateral plate raises (2×2.5)
1min rest

Buy Out
Metcon (No Measure)
2x
10 alfredson calve raises lvl 2
5 nordic hamstrings

Saturday 13/5/17

Warm-up (team)
600m run
300m buddy carry
600m run

Metcon team of 2
one works one rests

for time
210 kb swings 24/16
30 burpees
180sit ups
30 burpees
150 push ups
30 burpees
120cal row
30 burpees
90 kb squats 24/16
30 burpees
60 sdhp 24/16
30 burpees
RX 34:59 or so…
——————
Afternoon

Front Squat
1-1-1-1-1-1-1 (76.5,76.5,72,72,76.5,76.5,76.5)

Deadlift
5×4 (75,85,80,95,100)

5rds
chest to bar pull ups (between 7 and 10)
strict unbroken HSPU (between 5 and 6)

Cool Down
40 cal assault bike
30 squats

Monday 6/3/17

My fav day, three classes in a row, this feels like a proper trainings day…

Warm-up
10 ring rows
10 push ups

Metcon (No Measure)
emom 10
5 strict pull ups

emom 10
5 strict ring dips

Metcon (No Measure) in teams of 2
amrap 25:
50 burpees
100 pull ups
50 du
200 squats
50 burpees
100 push ups
50 du
———————–
Warm-up
20 burpees
*partner holds empty bar overhead
30cal row
*patner holds dead hang
20 wall balls
*partner holds deep squat

Metcon (Time)
*one does one round, one rests
8rft
10 burpee over bar
10 t2b
10 dl 80/55
RX

3min rest

Metcon (Weight)
8min to work up to a heavy set of 3 front squat from the floor
*score is weight partner A + weight Partner B
I did 70kg

3min rest
Metcon (Time)
*one works one round, one rests
8rft
10 box over
5 strict hspu
5 strict pull ups
RX
——————
weightlifting class
Snatch

5×5 snatch balance
4×3 hang snatch
1×2 40kg

snatch pull
5 40kg
5 45
5 50
2×5 55

bsq
10x65kg
8×70
7×75
6×80

Heavy Maaadcon Sunday

Haha, this time I kinda programmed the wod and it was a lot of work… Afterwards we ordered Burrito, this was the fun part 😀

img_3550img_3553img_3569Haha, this time I kinda programmed

Friday 10/2/17

Warm-up
4x 20sec work, 10sec rest
burpees
swings
2x
10 suitcase kb dl each side
10 kb deadlift

Basic Strength
Deadlift (10-8-6-4)
*set of 4 @85%+
*increase weight as needed
*all sets must be touch and go
65-80-90-106kg

Metcon 10rft
30 du
20 air squats
10 push ups
RX 12 min sth.

Monday – Triple Day ;)

Warm-up
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

Warm-up
20 I’s
15 T’s
10 Y’s
then

7min to work on kip/butterfly
Basic Strength

Shoulder Press (1×1)
15min to find 1RM (no PR, only 1x46kg :()
then
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

Tuesday 17/1/17

Before 10×2 strict muscle ups 🙂

Warm-up
40 swings
20 burpees
80 jumping jacks
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

Weightlifting
Power Clean + Push Jerk (5x 7+7)
power clean + push jerk
5x 7+7
*do all power cleans first, then the push jerks
*increase weight as needed
*work unbroken and without resting throughout the set
*work this as a skill, not strength training

I really got upset, my 4th set with 37.5kg felt good but then during the 6th push jerk I felt my left foot and the ankle again, so I had to stop after this set. I would have done 40 easily, without injury and the time off even more 😦

Metcon (Time)
40-30-20-10
deadlifts 50/35
push ups
6:38 RX

Mobility for about 10 min

Back squat
10×35/45/50/55/60/65/70 kg

5×10 front rack lunges
1×35 4x40kg, it hurt 😦

Practice Handstand walk

strict pull ups
1×10 5×3 weighted 10kg

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… 🙂

BODYWEIGHT
Warm-up 3x
5 burpees
10 squats
15 hollow rocks
2x
10 scapula push ups
10 scapula pull ups

Metcon (No Measure)
5x
30 sec squat jumps
20 sec rest
30 sec mountain climber
20 sec rest

5x
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
————
WOD
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

Weightlifting
Snatch Day
– working on the postions
– muscle snatch
– snatch pulls (last set 2×5 55kg)
– core cycle