Friday 20/5/16

Warm-up
900m run
active hip joint prep
2x
10 cossack squats
5 wall squats

Back Squat (5×5)
7min to warm up to 70%
5×5
*1:30min rest between sets
77.5

Metcon (2 Rounds for reps)
amrap 6
15 russian swings 32/24
10 burpees
no rest
RX 140 reps
amrap 6
9 ohs 40/30
18 ring rows
36 lateral jumps over bar
RX 190 reps
RX 333 (total)

Monday 25/1/16

Deload week – and of course I did not know it because I always wait until I see the daily wods on the board in the box. So I was bit surprised when I came to the late class and felt like going crazy because it is “CrossFit Open Monday” and there was just this… 😉

Warm-up
5min run / row
2x
2:30min coordination ladder
2:30min Y-Squat
2x
14 I’s
12 T’s
10 Y’s

DU ladder
10su +1 du
9su + 2 du

3x
40sec hollow rock
40sec sit ups

Metcon 3x no measure
20 squats
20 ring rows
20 swings
At least I took the 24kg kettlebell…

Of course it makes sense to add a deload week. Most of the members are not so crazy into training and getting better and stronger, it is more about staying fit or becoming fit but I was like… “Oh 😦 !” Haha, but of course, I did my regular strengths and gymnastic training the whole week and felt perfectly fine and not tired

Saturday Morning

I went in the morning before I left to visit my family. It was deadlift day. I focused on form today because last week I had lower back pain after deadlifting. I also used a weightlifting belt which was very helpful.

Warm-up
3x 7 squats 7 dl with barbell 7 ring rows 3 one foot lunges each side

Skill
Metcon (No Measure)
3x
2:30min work on pull ups
2:30min row
*focus on quality movement
*rest as needed
I did my first bar muscle up!!!!!!! Wohoooooo!!!!!

Deadlift (6 – 4 – 2 – 6 – 4 – 2)
1×6 @75% 80
1×4 @80% 85
1×2 @85% 88
1×6 @80% 85
1×4 @85% 88
1×2 @90% 95kg
*rest 2min in between sets

Metcon (Time)
for time
30 – 20 – 10
air squat
push up
box over
ring row
I was really fast but forgot tha last 10 ring rows, so I lost about 20 sec, I “finished” 6:04 min, started working again and was done around 6:32?!? STUPID ME
(15min timecap)

Moday-pain day 2/2/15

Warm-up
3×10 swings 10 kb step ups 10 kb deadlifts
3min ankle mobility
3min squat routine
2x 5 kb squats 3 squat jumps

I already felt a horrible pain in my lower back during warm up,kb deadlifts were terrible, also the step ups and the swings. During mobility part, the squat routine I had to have breaks. I think fault is my bad deadlift position last Saturday, plus a lot of lower back body work (GHD sit ups, heavy squats…) and the missing restday on Sunday.

Front Squat
1×6 @75% 60
1×4 @80% 62
1×2 @85% 67.5
1×6 @80% 65
1×4 @85% 67.5
1×2 @90% 72.5
*rest 2min in between sets
It felt fine and did not hurt…, weird. Just my knee was a bit bad…

Metcon (No Measure)
1min max reps strict hspu
1min max reps kipping hspu
1min max effort hs hold
1min rest
1min max reps alternating kb row
1min max reps ring row
1min max effort hold top of ring row

Metcon (No Measure)
emom 16
I. 5 front squat 80/50
5 high box jumps
II. 5 deadlift 80/50 I did kipping pull ups with 15kg plates and ab mat instead
5 burpees over the bar

I had to stop after3 1/2 or four rounds because my back hurt to much and also my left knee was not feeling all right. I got a bit mad because it is my week off and I wanted to work on some stuff for the next qualifying WOD. But I could not. So I tried some upper body stuff and was happy to do 3 strict muscle ups on the bar rings. They felt good… 🙂

WOD 26/1/15

Warm-up
4min row 4min 1min plank
30sec side plank
4min ankle mobility

Basic Strength
Front Squat (7 – 5 – 3 – 7 – 5 – 3)
1×7 @70% 50
1×5 @75% 52.5
1×3 @80% 55
1×7 @75% 52.5
1×5 @80% 57.5
1×3 @85% 62.5
*rest 2min in between sets

Metcon emom 10
I. 30sec max reps seated kb press
II. 30sec max reps ring rows

Metcon
2k Row Max Effort
RX 8:15 horrible…

18/12/14

Warm-up
5x 6 lunges 4 push ups 4 ohs with broomstick 6 sit ups

Basic Strength
Overhead Squat (7×3)
*increase weight on every set
*rest 1min between sets
I finished with 52,5 kg, next time definitely 55kg!!!!!!!

Front Rack Lunge (5×6)
*increase weight on every set
*rest 1 min between sets
I finished with 57,5 kg. I should have jumped from 55kg straight to 60kg…

Metcon
emom 10
9 push ups
9 superman
9 ring rows

1min rest

e30sec for 10min
I. 8 floor wiper
II. 10sec L-sit

31/10/14 WOD and Halloween

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Warm-up
5x 3 push ups 4 hollow rocks 5 squats
1x du ladder

Basic Strength
Shoulder Press (5 – 5 – max reps)
press
1×5 @60% 25kg
1×5 @70% 27,5kg
1x max reps @80% 6x 32,5 (7?)
2×10 @ 45% 25 kg
*rest 2min in between sets

Metcon (AMRAP – Reps)
2x amrap 2:30
ring row 56/45
2:30 rest

Metcon (Time)
3rft
15 thruster 45/30
30 du
5 wall walks
30 du
10:58 min RX

HALLOWEEN
Warm-up
15min selbstständiges warm up
Warm-up
15min selbstständiges warm up
+Teamname finden,

Metcon (AMRAP – Reps) as a team
2rft
10 swings 32/24
8 pull ups
6 thruster 45/30
4 goblet squats 32/24
2 burpee box over
*1works on 1 station.

WOD 15/9/14

Warm-up
2x
15m bear crawl
15m crab walk
Ido Portal squat routine
3x
3 burpees
5 swings
7 scapula pull ups

Basic Strength
3x max reps strict ring dips
8/6/6 🙂
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.

Back Squat (7×3)
e2mom 14
3 back squats
*start @ last weeks 5×10 weight
*increase weight every set
finish set 77,5 kg – heavy shit…

Metcon
for time
60 double under
50 squats
40 ring rows
30 wall balls
20 burpee box over
10 ring dips
20 burpee box over
30 wall balls
40 ring rows
50 squats
60 double under
RX 15:28

WOD & Fun Friday

Warm-up
50 su
3x
1min plank hold
30sec side plank each side
2x
20 su
10 squats
10 scapula pull ups
Basic Strength
Metcon (AMRAP – Reps)
3x
max reps ring rows with feet on box
3 tempo pull ups
*exactly 2min rest in between sets
*stretch lat during rest
Front Squat (5×10)
Front Squat
50 kg
*exactly 1min rest in between Sets
*add 2,5-5kg to last weeks weight

Metcon
3rft
14 kb swings 32/20
14 sdhp 32/20
14 kb squats 32/20
14 kb s2o (7 each arm) 32/20. I scaled to 16kg
*buy out:
14 wall balls
14 burpees
10:38 min

FUN FRIDAY – 05/09/2014
Warm-up
15min selbstständiges warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
in teams of 2

20min amrap
40 backsquats 60/40
300m run
40 burpee box over
300m run
*run as a team
*split rest of the work as needed
2 rounds and 40 reps