Recap 16.4

I did not write during the last days because I was and I am still upset with 16.4 and needed some time to breathe…

I thought one of my strongest movements are handstand push ups but now I am just disappointed. My first attempt was Saturday. I finished rowing after 9:10 min which gave me almost four (!!!!) minutes to do HSPU and the result was shitty, I only got 26 reps, lots of no reps… So 191 reps in total, so far away from good. So I did it again on Monday, with lower back pain from Saturday, this time wearing a weightlifters belt. Well, it was worse… :/ I probably was not recovered, the one day break too short (and I did some stuff in the gym on Sunday, I do not want to skip everything because of the open, I am not a professional crossfitter, so what…)

I really think next to my weak hspu showdown, the standard is a big thing. It makes no sense, even I was looked out, I did not get my feet above the line, this was so annoying and frustrating. Watching other videos or looking at scores from people on the leaderboard and comparing them, I am really really wondering how many people did the standard like prescribed. One of the biggest disappointing videos is from Josh Bridges who won this event. Not only his deadlift are full with “no rep”, his HSPU line seems to be so much lower than the standard, his arms are extremely wide and his feet are so much above the line , all the time… This is weird. How can you trust CrossFit and the leaderboard when you see stuff like this on the internet… I am really competitive and I want to be good and really kicked me seeing my bad score but on the other hand I just don’t know if all the results are honest… How will you compare then? Perhaps, I have to stop looking at other people’s score and just focusing on my weaknesses again.. I don’t know

Tuesday 15/3/16

Today I was a bit scared because I had to do a heavy back squat – for me heavy – 103kg and I made it… Yeah and it was not too bad. Hatch Squat Program – I like it!

5 Back Squats | 72 kg
5 Back Squats | 82 kg
2 Back Squats | 87 kg
3 Back Squats | 92.5 kg
1 Back Squat | 103 kg

5 Front Squats | 56.5 kg
4 Front Squats | 65 kg
4 Front Squats | 69.5 kg
4 Front Squats | 74 kg

3 Snatches | 29 kg
3 Snatches | 31 kg
3 Snatches | 34 kg
2 Snatches | 36 kg
1 Snatch | 38 kg

3 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups
2 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups

Warm-up 2x
15m bear crawl
15m crab walk
2x 10 side to side hang & 10 scapula push ups

1min work on du& 1min foot work + juggling

Bench Press (5×10)
5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week

Metcon (2 Rounds for reps)
5x 40sec work, 40sec rest
I. row for cal between 15 cal and 13 cal
II. hr push ups between 28-20
TOTAL 70/117 RX

Strict Pull-ups : 10×5, rest 1 min
100 sit ups

Thursday 14/1/16

Warm-up 2x
15m crab walk
15m walking lunges
7 dl w/ broomstick or barbell
4 box slide downs (2each leg)

Deadlift e2mom 20
I. 2 deadlifts
II. 10 kb/db press
*find working weight in first 10min and stick to that weight
5×2 105kh, heavy 😦

Metcon (AMRAP – Reps) 5x
30sec work, 30sec rest
I. cal row
II. pull ups
RX 128 reps


Warm-up 2x
20 swings
10 lunges
30sec good morning stretch
2:30min reach the wall
2:30min ball juggling

Deadlift (1×1)
take 20min to find your new 1RM
😦 no way 115 kg was okay but heavy – 122kg never ever 😦

“traffic lights” (Calories)
emom 20
I. 30sec row for max cal
II. rest
115 CAL

Madrid 2015


This slideshow requires JavaScript.

I arrived late Friday night. I met with two girls I used to train with in Shanghai to spend a weekend in Madrid, train together and watch the CF Invitationals 2015.

We went to CrossFit Singular after our breakfast (which was kinda bad…) They were prepared for a lot of drop ins on that day and had special classes for free. The workout was nothing great but it is hard to workout with so many people at the same time, so I really appreciated their offer to let us train for free. The box is huuuuuuuuge and good reachable via the metro.

WOD 3 rounds for reps
1 min T2B
1 min rest
1 min row for cal
1 min rest
1 min burpees
1 min rest
1 min push press (I used 2x10kg dumbells)
1 min rest

Friday 27/11/15

Tomorrow will be a Berlin wide competition at our box, so it will be my rest day. I did not do the qualification workouts (just for fun during class time). So I will be there and judge the teams (one female-one male). It feels good after the German Throwdown to be on the other side… 😉

Warm-up 3x
55sec plank
55sec side plank each side
55sec superman hold

2:30min clap the hands
2:30min wall extensions

Basic Strength
Bench Press (5×2)
10min to warm up to 90%
2 bench @90% 55kg

Metcon amrap 8
a) 20 cal row
20 burpees over the rower
amrap 8
b) 20 swings
20 sit ups
354 reps RX


Yeah weekend!!! But I got sick and have a cold, so I can not train as I would like to…. 😦 I decided to do the 12pm class instead of the morning class because a friend of mine and me wanted to go free shopping @ Lululemon in the afternoon. They promised us a free shirt when we were at the German Throwdown, wohoooo. But unfortunately my friends bike broke down, so we decided to go next week.

I skipped the afternoon trainings session and did a little nap instead before going to the movies…

Warm-up 3x
20 jumping jacks
10 squats
2x 10 cossack squats + 5 wall squats

Overhead Squat (10×3)
* all reps @ (55×0)
I started with 15kg barbell and worked up to 50kg, I did 3 sets of 50kg and tried to focus on the 5 seconds…, felt good 🙂

Metcon 3x
15 leg raises
15 good morning w/barbell

*in teams of 2, one works one round, one rests.
6 thruster 45/30
8 pull ups
12/8 cal row
RX 9+1
This was too easy, good for my cold, my partner gave up in between the wod, I finshed two rounds in a row. The thrusters felt a bit shitty, I do not practice them as often as I should do… :/

WOD 19/12/14

3x 50su 4 push ups 6 scapula pull ups

Basic Strength
e30sec for 20min
I. 15sec hold ring push up support
II. 5 ring push ups
III. 15 sec hold active hang
IV. 5 strict pull ups

Metcon (No Measure)
3x 1min plank hold 30sec side plank each side

Metcon (3 Rounds for calories)
e3mom 18
I. row for cal
II. rest

I finished with 143, third place, one has 144 and one 145, first I thought i am pretty bad because I did not feel so good and was not able to give 100% but I think it was still ok. Nevertheless I wanna improooooooove my rowing!!!!!