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…

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

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 6/7/16

Today I started doing some strict pull ups but more focused on my muscle ups. I still do not like stringing them together. It is not easy for me because of my technique problems, my kip is too low, I don’t like the transision between the reps, I still do it more with strengths than anything else. It tis annoying, I am not getting better at them. Always work on your weaknesses -blablabla- to much weaknesses, so I am gonna lose the fun part of CrossFit…

I worked on my handstand walk and did some heavyish overhead squats:
3 or 4 times 50

We did the class wod as synchronized wod – JT and then practiced barbell cycling

600m 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 60 kg – but I messed up the last rep… :/
*increase weight 1-5kg

Metcon J.T. 25 min time
Handstand Push-ups
Ring Dips
in the remaining time do
B: Metcon (AMRAP – Rounds and Reps)
amrap remaining time
5m plate push 20/15
10 plate g2o 20/15

As I said We only did part A and then switched to the small room

everyone does 15 reps:

30 c&j 35 kg (5 in a row
30 c&j 45 kg (3 in a row)
30 c&j 55kg (singles)

Friday 29/4/16

I felt better today, still a little unmotivated… 😉

5 Back Squats | 62.5 kg
3 Back Squats | 72.5 kg
2 Back Squats | 82.5 kg
2 Back Squats | 92.5 kg
1 Back Squat | 98 kg
1 Back Squat | 105 kg
1 Back Squat | 105 kg

7 Sets : rest 1 min
7 Back Squats | 77.5 kg (from yesterday’s wod)

Strict Pull-up | 10 reps
Strict Pull-up | 6 reps
Strict Pull-up | 6 reps
Strict Pull-up | 7 reps
Strict Pull-up | 7 reps
Strict Pull-up | 7 reps
Strict Pull-up | 7 reps
Strict Pull-up | 5 reps

Warm-up 2x
200m run
7 push ups
8 cuban rotations
9 hollow rocks

10min work on handstand

Shoulder Press (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-5kg to last week
34kg, gets heavy now

Metcon amrap 9
9 wall balls
9 s2o 60/40
9 ring dips
RX 4+14

Saturday 9/4/16

in teams of 2
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
For Time:
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… 🙂


Tuesday 15/12/15

Fran Time- long time not done… I felt a bit scared of this lady. My left hand still has a blister somewhere under my skin and I can’t get rid of it. I even tried a hand baths… Still there. I improved my time by more than 1 minute, lol, this is what I said yesterday… The only thing that is still fine are endurance wods or light barbell wods… 😉

Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

3x max reps strict ring dips
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.
16/10/7 reps

Skill 2x
2:30min work on kipping/butterfly pull ups
2:30min row

Fran 42.5/30
3:45 RX

9/10/15 – Berlin Throwdown

Today I taught the kids and decided just to do the wod because the week was stressful and full of work.
We did the 2nd qualifying wod for the Berlin Throwdown – a little competition one of our coaches came up with a couple weeks ago. It is a nice idea to bring the Berlin community together and let them compete against each other. There are 9 RX and 9 fun (scaled) teams (one female, one male) who will compete against each other in our box on November 28th. Every box can send one team per division. The teams must do the qualifying wods if they wanna take part. We – the Friday Classes just did for fun as part of the regular wod. I did it with another girl and it was really cool. I did all PS unbroken and also the Double Unders, this was a bit exhausting because you get tired but you still can do it – just don’t stop… The second gives you a bit more rest time but also increasing reps… But still I liked them!!!

15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

skill 2x
2:30min work on handstand
2:30min run/row

Basic Strength
5×3 strict pull ups (30X1)
5×3 strict ring dips (30X1)

BTD Qualifier 15.2 (2 Rounds for reps)
in teams of 2
one works one round, one rests
amrap 9
15 power snatch 35/25 (rx’d) / 25/15 (fun)
30 du (rx’d) / 30 su (fun)
rest 2min
8 rounds+ 10 PS

amrap 9
3 ohs 45/30 (rx’d) / kb squats 20/12 (fun)
3 pull ups (rx’d) / kb swings 20/12 (fun)
6 ohs
6 pull ups
We came into round 21, finished all the OHS and did some pull ups.

Back in the box

I came back to Berlin very late, two hours later than expected, thanks to German Train System… So I was a bit worried about going to the box and doing the qualifying for the German Throwdown

But the time is running and I have to be done by Sunday with all three wods and this week is kinda busy anyways. Today I start teaching to kids gymnastic classes at a school in Berlin which also takes away a bit of my working out time… But it is nice to teach kids and get some more experience in it…

I decided to do wod three, a letter
10-9-8-…1 Hanstand Push Ups & Snatch (15 min timecap)

Because I am actually older than 35 (:( ) I am a master at the German Throwdown. It sounds weird and makes me feel old… But the RX division is a bit to crazy on the weights. The power snatch with 45 kg (around 93 lbs)and another wod KB snatch with 24kg (around 52 lbs). This is crazy for a qualifying wod, a lot of people got mad about this weights. I do understand it because for me it would be crazy heavy and probably impossible.

aster weights are a bit lighter, still not easy:
Power Snatch 35kg, the KB snatch for the other wod 20 kg and you are not allowed to swing behind your legs – STUPID

I finished 12:01 min, I got a bit mad about the HSPU because there was this rule how to measure them out (like at the open wod), a little bit to picky in my opinion…, whatever. We will see where I finish up

Afterwards I did the regular wod and I have to admit I was a bit tired… 🙂 I cheated a bit with the warm up because I already was hot… 😀

20 jumping jacks
10 kb swings
10 kb rdl
5 kb good morning stretch

30sec work on du
30sec rest
10 front rack lunges w/ barbell
5 deadlifts w/ barbell

Basic Strength
Deadlift (12-10-8-12-10-8)
1×12 @50%
1×10 @55%
1×8 @60%
1×12 @55%
1×10 @60% 78.5kg
1×8 @65%
*rest 1,5min

Metcon (No Measure)
10sec active hang
5sec hold mid pull up
5sec hold chin over bar
20sec rest
10sec hold ring support
5sec hold mid ring dip
5sec hold bottom of ring dip
20sec rest
I did 5 strict PU & 5 strict ring dips

Metcon (AMRAP – Rounds and Reps)
amrap 8
8 frontrack walking lunges 2×24/16 kb
8 double kb russian swings 24/16
8 pull ups
30 du
RX 4+5

Saturday Training

I skipped the morning class because it was 1RM Overhead Squat Testing and came in the afternoon to train with a friend, it was a really nice session:

1) Practice Handstand/Handstand Walk
2) Muscle Up
I did one set of 5 unbroken strict muscle up and worked a bit on my kipping MU’s
3) amrap 12 back squat 0 3 0 3
I used 70 kg and did 40 reps, felt good
4) partner WOD, one works-one rests
30 strict HSPU
40 alternating KB snatch 16kg
40 C2B pull ups
30 kipping ring dips
300 DU
30 kipping ring dips
40 C2B pull ups
40 KB snatch
30 strict HSPU
5) Cool down
arm raises and core work

Partner WOD and Icke Celebration

This Saturday was a bit special because our box celebrated its first birthday. So there were no regular classes. Instead it was partner box day. i went to the 12pm class and did the class with own of my friends. It was fun because there was another “pair” we could compete with – we are kinda of similar, just my strengths is more endurance and gymnastic and the other girl is strong in lifts and weightlifting. Luckily for me, it was pure endurance… 😉

300m partner barbell walk
600m run
300m partner barbell walk

Metcon (Time)
for time
in teams of 2
one works, one rests
800m run
70 swings
60 sit ups
50 mountain climber
40 wall balls
300m buddy carry
20 burpee box over
100m buddy carry
20 burpee box over
300m buddy carry
40 wall balls
50 mountain climber
60 sit ups
70 swings
800m run

We needed 26:22 in total but in both of our teams the guy had to do all the buddy carrying…, where they passed us. Haha, but we caught them during the last round of the 800 m run. Actually the buddy carry was for me no rest at all, it kinda hurt and I had to make my body tight no to fall down. :/

Before we celebrated I did bench press, OHS and with my wod competitors some gymnastic… 😉 Fun Day

bench press
10×2 50kg

OHS heavy 3
3×3 51kg

E2MOM 10
3 weighted pull ups (1,25/2,5/5/5/5)
3 weighted dips (1,25/2,5/2.5/-/-)
Actually I am not sure if we did 6 rounds. My right shoulder hurt (still does a bit) and I decided to do push ups instead the ring dips but I thin I did 3x push ups…)

Monday 20/7/25 new cycle

Sunday was rest day. I spent the day at home with my family. ate cheese cake, went for a walk and just enjoyed family time. I went back to Berlin on Monday morning, to teach CrossFit Kids and get back to training.

Open Gym
Clean Pull
4/2×4/2×4/4 60-75% of aiming goal

strict muscle up
5 unbroken 🙂 PR

little skill work
handstand wals, bar muscle up

2x 300m run
10 russian kb swings

12 frontrack lunges
10 good morning
8 front squats
6 deadlift

Deadlift (7×5)
7×5 @75% 90kg
1×10 @55% 65kg
*rest 1,5-2min between sets (too short on time, could rest for only about 1.00-1:30min)

Metcon (No Measure)
3x not for time
10 one legged bridge ups each leg
15 hollow rock
1min work on kip for t2b or pull up

Metcon (Time)
amrap 13
150 du
50 mountain climber
40 burpees
30 t2b
20 ring dips
T2B were not that good, I started with 7 or 8 but then had to break them down in sets of 3 or 2, singles and no kip at the end anymore, but my hands also hurt :/
RD were also bad, started with 4, then did sets of 1-2 😦

I finished around 8:50 to 9 sth did not look on the watch
amrap hspu – 30
100 sit ups