Wednesday

Haha, I got a message from my Saturday WOD partner if we wanna do tonights team wod together. I was hoping for sth nice but, nope….: row row row :O

10 rounds per person
30 sec row-30 sec hold barbell in bottom front squat position (40/60kg)
30 sec rest
– 9min rest-
repeat

We managed to get 475 calories together, it was hard, afterwards there was no weightlifting class, so we used the time to do parts of the welded athlete program:

amrap 10 unbroken strict handstand push ups (using a yoga mat)
3-4-5-3-4-5 and so on
I managed to do 3 rounds+3+4 which is okay for me…

wod 4 rounds for time
10 hang power clean (52kg for girls)
15 bar facing burpees over the barbell
100 double unders
RX 15:59

Saturday 22/4/17

I still train on a regular base: 6 days a week but it i so hard to keep track on all workouts and write about them. As I am using behind the whiteboard to log my results I sometimes just skip writing my CF blog because of time issues. 😉

Last Saturday I went as usual to the morning class and did the 9am class with my favorite Saturday buddy. Unfortunately it was a little chaotic with the workout or the explanation ( I am not sure who’s fault it is).

Warm-up
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon (Time) in teams of 2
*barbell is not allowed to touch the floor, every time you drop it is 5 synchronized burpee over the bar for the team

40 hang power clean 50/35
300m run /w barbell
40 s2o 50/35
300m run /w barbell
40 ohs 50/35
300m run /w barbell
40 thruster 50/35
300m run /w barbell
40 burpees (partner holds barbell. Don’t drop it…. You’re almost there!)

So the goal was to hold the barbell all the time and not putting it on the floor. But if you have 2 barbells because male-female you also were supposed to hold the barbell the whole timen and both supposed to run with one barbell. There is kinda no rest for one of them, while others just share one barbell?”!?!

So we started with one barbell, using 50 kg. We did the hang clean, the run, the s2o. Then it started to rain, so one held the barbell while the other was running. I ran. The I started OHS but realized they would be too heavy to do more than 3-4, it was stupid because the RX weight for girls was 15 kg less. It would have taken too long. So I set up another barbell. Then we had to keep them both away from the floor and had kinda no rest in between, so we dropped them a couple of times and did the burpees. In the middle we were told it supposed to be burpees over the barbell… What a chaotic start into the day…

In the afternoon I came back. I am always looking for a new program I can follow because I feel the box program is not right for me, we hardly do things I am not good at. Right now the getting stronger and work on your strengths, doing less metcons and barbell cycling doe not help me getting better. Lindsey Velenzuela, one of the strong CG girls from the US posted on her instagram account sth about “the welded athlete”. I googled it and gathered some information. For 20 dollars a month you can join them. There is an app you can work with, to compare, log your results and see the daily wod. I looked at the test program and really liked it and decided to give it a shot. So I did the first session on Saturday. It was not an easy one… 😉

WARM UP
30 Cal Machine (row)
3 Rounds:
5 Burpees
10 Air Squats
7 Cleans @95/65

METCON For Time
3 Rounds
-10 Thrusters @95/65
-10 Bar Facing Burpees
2 Rounds
-8 Thrusters @135/95
-8 Bar Facing Burpees
1 Round
-6 Thrusters @185/125
-6 Bar Facing Burpees
RECORD TIME!
Time 13:21.00 Rx

STRENGTH
7 Minutes to work up to a heavy Snatch
Weight
45kg Rx 😦 Hallo weakness

STRENGTH
Snatch Pulls
1×3 @85%, 4×3 @90%

Rowing
15×250 Meters
Rest 40 seconds after each set

Weighted Back Raises
3×20
Weighted Pull Ups
3×5 (Heavy)

MOBILITY
1. Front Rack
2. Hamstrings
3. Upper Back Smash

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

Friday 20/1/17

Warm-up
40 burpees – I was late for class

7min to work on kip/butterfly

Deadlift (1×10)
work up to a heavy set of 10
1×10 90kg

Metcon
2min work, 2min rest
12/8cal row
12 thruster 45/30
Haha, I paced myself wrong, I got faster in the end…
RX
img_3193

——————

5×2 abcksquat 80kg

10 rounds 5 strict hspu+5 strict pull ups (pull ups already felt easier this week)

practice handstand walk

4+3 strict muscle up

Thursday 19/1/17

Just the class today and 10 strict pull ups afterwards…

Warm-up
1x forwards, 1x backwards
15m walk up to toes
15m crab walk
15m long lunges
Barbell cycling power snatch

3x
3 power snatch 1 stop
3 power snatch no stop

Power Snatch
4×7 no stop
*these should be light, fast and precise
I did 4×7 unbroken high hang snatch 25/27.5/30/32.5kg

3×4 one stop
*these should be at a medium heavy weight and be controlled at all times
I just did some snatch pulls

Metcon (AMRAP – Rounds and Reps)
amrap 7
30/20cal row
30 hang power snatches 35/25
2+11 RX
straight into

Metcon (AMRAP – Rounds and Reps)
amrap 7
30 burpee otb
30 fsquat 35/25
1round +14 – not very good RX

Sunday 15/1/17

I came around 12:30 to start with some back squats. I have to start a new cycle because I feel I am stuck with my weight, even got worse.

10×1 87.5

Heavy Metcon amrap 45 min
Teams of 3
one starts, follow the leader, if the person in front of you is done with his/her station, move on

row/bike 25 cal
1 round DT

I had to scale because of my ankle, so DT was for me:

12 deadlift 55kg
9 hang power clean 30kg
6 shoulder press 30kg
————-

10×3 Muscle ups

practice handstand walk

7 rounds
10 medball ghd sit ups
5 strict pull ups

We actually wanted to do 10 rounds but then the box already closed… 😉

Saturday

Today I just did the partner wod in the morning, I had a lot of long training days this week, I felt a bit sore and tired, so it was time to take some rest in the afternoon. The wod was not that hard, my partner was struggling a bit so I did not want to push him too hard. 😉

Warm-up in teams of 2
2x
10 burpee over partner
15m wheel barrow each partner
20 partner wall balls
30 cal row

Metcon, one works, one rests

00:00-05:00
max reps partner wall balls

05:00-10:00
max reps sdhp 32/24

10:00-15:00
max reps push ups

15:00-20:00
max hold chin over bar

20:00-25:00
max reps back squat 50/35

25:00-30:00
max reps pull ups

30:00-35:00
max cal row

Saturday Morning

I was really looking forward to do the Madcon with one of my friends in the morning but the strange thing happened there was no partner wod, just a do it by yourself madcon. It was hard and I was done with my Saturday workout, I skipped the afternoon part because I felt I need to rest…
I went shopping and had a great burger plate at night. 🙂

Warm-up 3x
400m run
15mbear crawl
10 kb squats
10 band pull aparts

Metcon
00:00-05:00
max effort 1k row
PR: 3:53

05:00-10:00
50 burpees

10:00-15:00
30 strict pull ups

15:00-20:00
50 Wall Balls

20:00-25:00
30 Box over

25:00-30:00
50 ohs 35/20

30:00-35:00
max effort 800m run

Tuesday 13/9/16

Back to work – back to less time to workout… There are these days when you really struggle to go to the gym because you are tired, exhausted and have so many things in your head but I made it.

I just did the 5 pm class and a little partner test wod for the box competition on the upcoming weekend.

Warm-up 2x
15 swings
25 jumping jacks
2min partner split stretch
2min partner shoulder stretch

Snatch
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

1 snatch pull + 1 power snatch + 1 ohs + 1 snatch
5min warm up
1 snatch pull + 1 power snatch + 1 ohs + 1 snatch
– did not feel good today, I finished up with 2x40kg
*rest 1min between sets
* work up in weight as needed

Metcon (AMRAP – Reps)
40sec work, 20 sec rest for 20min
I. row for cal
II. bench press 60/40
This was sooooooooo long and bad… :/
RX 211 reps