Rest Day

Memory- Training for the Regionals
Shanghai 2014



Last WODS at Reebok CrossFit MeWellness 28/6/14

As soon as the wods were over I got a bit sad because it was done…, weird feeling. In the last couple of months I got so used to the box, the people, the workouts. It was a community, a challenge and so many new experiences. How could I aver thought of making it to the Asian regionals. And now it was time to say goodbye. The only good thing was the good bye dinner in the evening which one of my crossfitters organized for me, so at least I did not have to say food bye right after the wod. Instead we got drunk at night which it made easier to say “zài jiàn”.

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Review and best of Asian Regionals 2014

What an experience! I am so thankful for all the support and of course for just being there. The people from our box who came to Seoul, cheered us, were amazing. I feel blessed! Also all the athletes I met, so many great strong people. I remember talking to Marlene Anderson, the girl who won the regionals. I did not know who she was but we both were kinda scared of the legless rope climbs event and talked about it. Haha, later I realized who I was talking to.

It was a real emotional weekend. I pushed my boundaries, did some movements I surprised myself what I am able to do. Of course I am also disappointed with the things I messed up: the Hang Snatch and the Chipper still upsets me. … But for somebody who just started CrossFit in summer 2012, has no sports background, did the Open Wods the first time this year and is not the youngest athlete 😉

I was the last one who took a spot in the regionals as number 52 in the open and did not finish in last place at the regionals. I finished 26th, only one point away (one stupid ring dip!!!!!!) from 25th, two points from 24th place. For a first time regional girl I think this is a good result, haha, I still try to convince myself…

It was also a one time thing, I ll be back in Europe soon. I am sure I get stronger, will work on my weaknesses and gymnastic skills, more focus on my weightlifting technique but the level in Europe is different, so there is no way to go to the regionals again. Next year I will sit in the audience and cheer all the amazing athletes at the EUROPEAN REGIONALS and think back what I did a year ago, kicking my own ass in Seoul, what a memory…


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Day 3 of the Asian Regionals 2014

Event 6 Chipper
50 cal row
50 box jumps over the box
50 deadlifts 120 lbs
50 wall balls
50 dips
50 wall balls
50 deadlift
50 cal row
time cap: 21 min

After a real good day 2 I was sore and tired. My muscles hurt my upper body felt exhausted, all the muscle ups, strict handstand push ups… left a sign on my body. So I was not as prepared as I hoped for the chipper. Also I was not aware of the wallball height: 14 feet, men’s height, did not practice that. As you can read on my blog the last weeks I was focusing on my gymnastic skills and my lifts. I kinda forgot about ball balls or working on endurance, cardio etc. I tried the chipper once but with girls height on the wall balls and the rings height for the dips were lower, made it easier to jump in. Anyways if I worked on that, too I wouldn’t be able to do all the other stuff. Anyways right after the start I felt that my body is tired, I fought all the way to the wall balls, was exhausted already and pissed because I felt weak and then had so many non reps on the wall balls. I often hit the round target at the edge- NO REP, missed the target “NO REP”
I got upset, was out of breath and stuck with the wall balls, the height makes a difference and also the target, I am used to hit the wall somehow but it was a small circle on the pull up bar I had to hit which was tricky for me. Damn it! I got so many no reps on them and when I finally finished it and went to ring dips, there was no power left. I could do only 14 and that is it, my ring dip kip is weak, so I mostly did a mixture between strict and kip, the last try I could not even lock my arms anymore. There was nothing left… AND TIME
I was really sad about my result but at this time I just could not do anymore. I needed a moment to mentally recover from my wod. I was disappointed but I could not go harder on it. I am still struggling, thinking about my paste, my dips and my mental down during the wall balls.

My support was great, they told me not to be sad after all I achieved and what i did so far. I still was… 😉 Just a couple more ring dips as I normally could do…

Last event
64 pull ups
8 Overhead Squats 135 lbs

I did not even touch the bar but set my goal to work on my overhead strengths and my fear of going under that bar. But this time it was okay for me because I did not prepare myself for this kind of heavy weight so I knew from beginning on where my limits are.

Well and that is it. My first (and probably last competition was over…

Day 1 – first competition ever in the box

Day 1 is done… As I expected I am in a lower position… But seeing the whole picture, I can be proud.

Event 1
Hang Snatch: I was too nervous, did 65 lbs and went straight up to 85 lbs because I did not find 75 lbs plates. Of course I missed it – twice :/

Event 2
Handstand Walk: I actually got 5 feet, dont know how but was super proud, from zero to five… two weeks ago I was not even able to do a free handstand

Event 3
Nasty Girls
I finished 50 pistols, all 7 muscle ups and 5 heavy hang cleans (115lbs) – The same, after the wods were announced I was not able to do a single 115 lbs hang clean and today five. Of course, it is just me who sees this progress within short time but it is a big step.





Last Trainingsday 21/5/14

No school today in Shanghai because of big conference held in Shanghai. This is a great thing because I actually can use the day for my last training sessions and get ready for the Regionals…, leaving tmw at 3:40 pm to Seoul. I am excited and scared, haven’t slept well the last days, to many thoughts and moskitos… 😉

I did the morning class at the box already, it was a good one: endurance and cardio. Afterwards breakfast, omlette and still my bad attitude – diet coke… I ll go back later to do some final skill work.

try to complete around 7 rounds for 35 minutes (60-65% effort), 1 min work per station
Because if transition time we could add I finished in total 6 rounds
– double unders
– russian kb swings (16kg)
– twist medball forward lunges (20lbs)
– practice handstand walk