Heavy Metcon Sunday

Warm up with a BB and a partner 8 mins YGIG
Muscle cleans x5
Clean high pull x5
Power clean x5
Front squats x5
Back squat x5

SIMPLE AND STEADY
50 Power cleans
40 Back squats
30 Power clean
20 Front squats
10 Power cleans
The RX for this workout is BODY WEIGHT (scale as needed but not less than 70% BW)
FAST AND GASSY
Working in waves of 4 with a running clock
Bike 2 min for max distance
Rowing 2min for max distance
Air squats 2min max reps (alone)

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Saturdays are fun :) 3/9/16

Morning WOD – Partner “Madcon”

Warm-up
in teams of 2
*coach forms the teams
1k row
30 burpees
1k row

Team Madcon
00:00-12:00
20 synchronized burpees over the bar
30 power clean 60/40
40 t2b
30 power clean60/40
20 synchronized burpees over the bar
Metcon (AMRAP – Reps)
12:00-33:00
emom 21
I. ghd sit ups
II. cal assault bike
III. partner wall balls
IV. partner push ups
V. strict pull ups
VI. partner pistols
VII. rest
Metcon (Time)
33:00-40:00
20cal biceps row

This was more like a warm up, waking up thing for me… 😉 My partner had some troubles keeping the paste, so I had to slow down…
————————————–

Misfits Afternoon Training
1. Warm-up
Twisted Cross 2:00/side
30 Band Pull-Aparts
Then
3 Steady Rounds:
20 Push Ups
20 Calorie Ski
10 Double Kettlebell Front Squat

2. Strength
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%
49kg/52kg

3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset
45kg

4. Bitch Work
Row 150m x 20
Rest :90 seconds

5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
6/4/4 no deficit, strict with yoga mat

5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy
Never done it as a strengths part, so I just used 50kg

Monday 18/7/16

Two more days until my summer break. It is time. I feel tired and exhausted also my CrossFit training enthusiasm is not there anymore, so I guess I also need a little break from my CF routine. Next week I will fly to the States for three weeks, I am so looking forward to it. This weekend there will be another little competition: The Spartan Games…

http://www.spartangames.de/

It sounds like fun but I am not really fit and prepared, we will see…

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings
1min ankle dorsflexion w/ bar

Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

Metcon (Distance)
in teams of 2
00:00-20:00
100 burpees over the erg
max distance row
4121m RX
20:00-25:00 rest
Metcon (Time)
25:00-35:00
you go, I go
19 – 15 – 11
thruster 40/30
pull ups
RX 6:38
Good practice for Fran which I have to do on Sunday for the Spartan Games 😦

Friday…

Finally weekend!!! I have to train the next days to get ready for the French Throwdown, which is coming up next weekend…

Warm-up
900m run

2x 10 cossack squats & 5 wall squats
squat routine

Back Squat (5×5)
7min to warm up
5×5
*1:30min rest between sets
*add 1-10kg to last week
85 kg but with my strong knee sleeves…

Metcon in teams of 2
4rft 200m run then 4rft 500m row
Well, I actually do not know our time. I did it with a girl, she really tried hard but it were not her fav movements and mine neither… 😉

Budapest Throwdown Day II

We felt quite good this morning, not big muscle sore or sth. After our balcony breakfast we took the tram to the venue. The weather was really nice again. The wods started a bit later today because there was another heat before us, crosstraining, lighter weights, different movements.

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WOD 5 split up as u like
100 shoulder to overhead 35/50kg
100 slamball over the shoulder 30/50kg
1000 m row
Oh yessssss, this was our wod. We finished second overall… It was a fun one, we were really fast doing the s2o, I did at least 15 per set and we finished up fast. The slam balls we did fast singles and when we were done and went to the rower nobody was close to us. We won our heat, only the master team that came one heat after us got a better score…

WOD 6
Deadlift hold, T2B
75 Toes To Bars (1 member work at time)
3 Partner deadlift reps and then hold the bar
(2 member complete the reps and hold the bar) 140kg

Here we messed up a bit, three judges stood around us and confused us, so we lost time, holding the bar and hanging on the bar. Also my t2b are not that good and they got even worse because of my left ripped hand, the grips and the really bad surface of the rack. We also got a bit confused with the reps… :/I think there were only two teams behind us.

Then immediately WOD 7
Snatch alternating, partner burpee over the bar
40 Burpee bar facing with partner
36 snatch (order: 3/3/3, M/F/M) (12 per member)
30 Burpee bar facing with partner
24 snatch (order 2/2/2, M/F/M) (8 per member)
20 Burpee bar facing with partner
12 snatch (order 1/1/1, M/F/M) (4 per member)
TC: 12min
Weights of the ladder(at the 36/24/12 reps)
50/35kg, 60/40kg, 70/45kg

This was a bit confusing, only one small platform for the snatches, the synchronized burpees and the plates. We had to change the weights on our barbells in between the sets while doing the burpees, had to take down weights from one barbell to put it on the other one. In the firs round the guys started their snatches with 20kg on the right and 15 kg on the left. :O The timecap was too short. We had a couple of no reps during the burpees, so I started holding the guys during the jump over, so that we are not losing more reps and jump above at the same time. We finished 18 burpees of last round before the time ws over, only two were missing before going to the last sets of the snatches. If we had not have the no reps we probably would have finished the burpees, perhaps one or two snatches.

The cut for the last wod was for 1-5 in the ranking. We finished 7th BUT sooooooo close to 5 and 4 😦 There was no 6th place, only 2 times 5th with only 2 more points and one 4th place with only three more points… Mmh, the two missing burpees or if we only could have finished wod 1 we easily could have reached the finals. The last wod included ring muscle up – damn it, at least I can do them… But on the other hand it was okay to be done. My hands hurt anyways and we were excited to have some time to enjoy the city…

So we decided to go to a thermal bath and have some burgers afterwards. Afterwards we sat on the balcony, enjoyed red wine and went to bed kinda early because our flight was the next day at 6 am!!!!!! So we had to get up around 3:45 am. 😦 I had to work…

Overall it was a nice and fun weekend, the city was fun, the wods a bit confusing but still cool. We met a couple of nice people from Austria, Slovakia. Hopefully we will come back next year… 🙂

Budapest Throwdown Day 1

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We got up (too) early because the masters would be the first heat and we had no time to register the day before. After a muesli breakfast and some coffee we left our apartment to go straight to the venue which was really close by.
When we arrived there, it does not look like a Throwdown. There was a huge sport complex with a big gym, an outside and inside swimming pool and an outdoor area. On the parking lot we saw the rack but nobody was here. Haha, what an interesting start into the weekend. The competition should start at 10 am, we were really wondering about the schedule. But more and more people showed up and they started to bring equipment and the registration opened. We got our goodie bag with two shirts, some supplements and two shakers. The warm up area was actually a CrossFit box in the global gym. I was kinda impressed about the whole complex, lots of things to do there…

http://fandm.hu/en/

http://fandm.hu/crossterem/

http://momsport.hu/en

We need sth like this in Berlin…

Workout 1 started a bit later but still very impressive for the late arrival of the equipment…:

12-12-12
3 rm Hang Clean
9-9-9
2 rm jerk
6-6-4
1 rm snatch
timecap 12 min

This one was not our wod because one of our members can not do handstand push ups, so it was over after we did ours. My 3 rm hang clean was 65 kg, I tried 67.5 but only got 2, because of my elbows but still okay…

WOD 2
This was a chipper, every member has to do at least one rep of each movement in every round:

3 rds for time
30 pull ups
30 wall balls (men’s target)
30 deadlift (50/80)
30 box over

This was better but we lost some time during transitions and got some no reps on the wall balls because u have to hit the target, not jus a wall. So I actually was a bit disappointed with our result. And I ripped off my right hand, the rack was really bad…

WOD 3
This was a fun one, we actually finished 3rd or 4th here, even we messed up a little bit.

1) 15 rope climb attempts (legless or with legs, women 9 points for legless, men 6; regular rope climb 3 points)
We did all my 5 attempts legless, so I am pretty sure this gave us a lot of points

Run around the rack with sandbags/medball

100-100-100 unbroken double unders (each person has 3 attempts) . I do not like unbroken double unders… I started with them, the plattform was a bit unstable and I moved to much, I felt how the floor changed, got a bit nervous and stopped after 96 – damn it!!!!! The two guys had some trouble with the DU – 33 and 12 or 13 reps… :/

Run around the rack with sandbags/medball

10-10-10 unbroken OHS (35/60kg) I started with them and it was okay, the other meber also got the 10 reps and our third can not do it, so he tried but failed…

Run around the rack with sandbags/medball

amrap row
timecap 20 min

Haha, here we got crazy… We had a good finish position, even we had problems during the double unders and the overhead squat. We finished third or fourth overall.
timecap 20 min

WOD 4
Last but not least – the worst “Swim Wod”
10-10-10 sandbag ground to overhead
swim 20 m
8-8-8
swim 20 m
6-6-6
swim 20 m
4-4-4
swim 20 m
2-2-2
swim 20 m

Okay this time it was me, I really suck when it comes to swimming. I am just not that big fan of water and swimming, at least we only had to swim 20 meter. It actually felt good to jump into the water after the hot and sweaty day but I was just slow… Hahahaha, seriously slow. I passed one other woman and I really don’t know how someone can be slower than me.

It was the last wod for today, we packed together went back to the apartment to get ready for dinner. We took the tram and went for pasta in the city center… Looking forward to Sunday…

Sunday 22/5/16

Finally over with all the quali wods, I am kinda over it and wanna go back to regular training without the feeling the pressure…

6 min timecap
– Row 500m
– FInd your 2 RM front squat

This are not my fav movements, even I like squatting, I do not see a big progress with my front squat. My hatch program is almost over, I ll try sth new afterwards.

I warmed up and decided to do 82kg which is not very heavy for somebody like me… 😦 The row was exhausting, I finished 1:45.8, not super fast but okay, I guess. I took some rest and hit the 82kg twice. The first felt really heavy, I was scared I wouldn’t make the 2nd one… Tomorrow we will see where our overall standing will be.

I am so happy it is over now BUT now O have to actually focus on the competitions: Budapest Throwdown and French Throwdown is coming up in June… :O

Sets
2 Snatches | 35 kg
2 Snatches | 40 kg
1 Snatch | 43 kg
1 Snatch | 43 kg
1 Snatch | 43 kg

8:00 AMRAP:
15 Deadlifts, 90 kg
20 GHD Sit-ups
50 Double Unders

Strict Pull-ups : 10×5

Rope Climb (Legless) : 3×1

Tuesday Qualifier French Throwodown

I am not the biggest fan of fast and long rowing, it just hurts and I am always not sure how to paste myself… So, 2000m rowing is not my favourite!!!!! However, I made it and even pr’d. I finished 8:07 min, 8 seconds better than last time. Yeah, still do not like it… Tomorrow We will do the next one. We should plan better because deadline will be tmw at 8pm. :/ So if we mess up, we can not do it again…

Warm-up 2x
50 single under
5 push ups
5 ring rows
2x 10 side to side hang & 10 scapula push ups

coordination drill
2 min catch reaction

Bench Press (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-5kg to last week
45kg

Metcon 5rft
5 strict hspu
10 strict pull ups
15 fsquat 42.5/30
1RX 10:46

Saturday Double Day… :)

I went to the 9am class because I checked the wod before and there were bar muscle ups – my weakness – so I had to go and practice them.

Warm-up 2x
15m bear crawl
15m lunges
15m crab walk
15m walk up to toes

snatch position plax
3x snatch & 3x ohs

coordination drill- 2min catch reaction

Metcon (Time)
in teams of 2 “u go, i go”
3rft
10 thruster 42.5/30
5 bar muscle ups
2rft
20 power snatch 42.5/30
10 c2b pull ups
1rft
30 c&j 42.5
15 pull ups

The wod took kinda long, about 29:04 minutes. My partner was strong but she needed more time to do her reps. But I also have to say my bar muscle ups were not the fastest, I had to do singles because I still can not link them together… Mmh, I am not practicing them too often… 😦
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Afternoon Session – Misfits

Warm Up
1600 m run
2km row

6×2 Hang Power Clean (high catch)
45/50/55/3x60kg (I’ve done better…)

WOD 1
3 rft
10 C&J (47.5kg)
10 feet HSW (I tried around 10m)
75 DU
10 feet HSW
It took forever… My hsw attempts were interesting 😉 and the c&j felt heavy…

WOD 2
100 push ups for time
– each time u break, sprint 200 m
RX 30/20/20/30 9:42

Saturday 9/4/16

Warm-up
in teams of 2
3x
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
“JT”
For Time:
21-15-9
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… 🙂

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