Thursday 13/7/17

Warm-up 2x
100 su
20 plank to push up
20sec hs hold

Basic Strength
Shoulder Press (4×10)
4×10 @50%
*2min rest betweens sets
32kg

Metcon 3x
amrap 5
5 c2b pull ups
10 hspu
15 pistols
*2min rest between workouts
I always did three rounds and some extra reps, finished the c2b, hspu and did some pistols in the first two rounds. I think I almost finished the hspu or did 1 or 2 pistols in the last round
RX

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Tuesday 22/3/18

Warm-up 2x
20 swings
15 burpees

20 I’s
15 T’s
10 Y’s

Shoulder Press (1×1)
15min to find a heavy single
then
2x max reps push press @100% strict press
1×47.5

Metcon (No Measure)
e3mom 21
12 burpee pull ups
3 wall climbs
RX
———————
squat snatch
2×30/32.5/35/37.5/40

back squat
3×4 85kg

bench
6×2 52.5

Tuesday WOD and skill work 20/12/16

Warm-up
sally up with thruster (empty barbell)

3x
1 rnd gymnastic swim
1 min good morning hold (empty barbell)
1 min chinese abs (empty barbell)

Metcon “Marzipankartoffel”
in teams of 2
2 rounds
2min each station
1 works, 1 eats cookies 😉

I 10m farmers walk 2×32/24
II slam ball ground to shoulder 50/35
III 10m shuttle sprint
IV partner wall balls over the rig
V sandbag ground to shoulder
VI landmine press 30/20
VII partner pistols

——————
backsquat 6×4 82kg

strict muscle ups 4-4-3-3-3-3

strict pull ups 10×5

strict press
2×5 30kg
2×5 35kg

100 sit ups

Saturday 12/11/16

Finally I made it twice to the box today, even I was a little lazy during my second session… I just did strengths, gymnastics and a little playtime on the rings.

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

Team Madcon
*one works, one rests
for time
50-40-…-20-10
cal row
air squat

for time
27-21-15-9
wall balls
c&j 45/30
3k run (Time)

for time
3k run

*3min rest between workouts

It was a good one. I had a strong partner, so we were done quite fast with the wods and then breakfast was calling…

Afternoon

backsquat
5×4 84kg

bench press
10×35
2×8 45
1×8 50

shoulder press
2×5 30
2×5 35

L-sit pull ups 8×3

snatch work
strict muscle up work

Friday

I taught the CF kids and had about 50 min before the class started. I did my 5 rep max strict press before the class because I wanted to do a wod and it would have cost me strengths.

5 max strict press 42kg, perhaps 1-2 kg more would be possible – NEW PR

WOD
30-20-10 (35kg)
power clean
hang squat clean
thruster
push press
oh walking lunges

It took me a little more than 30 min…, I tried to work consistently but I did not as hurt as I would do during a class wod. It it har to push myself when you have nobody next to you… On the other hand sometimes it is also good to stick with your paste… 😉

During th class I did 5×2 strict mu and some KB/DB push press

WOD amrap 10 (16kh), no messure
10 push ups on KBs
15 KB double goblet squat
20 KB double deadlift

Training & Heavy Metcon

I started the hatch cycle for my bench and strict press again because I feel I have to work on them, otherwise I will get weaker immediately in this areas. Today was week two, day one. It felt good. Furthermore I still kinda use the misfits back squat cycle, even with my own timing: Build up to one heavy rep around 90% and then 5×3 with one weight. Today it was 1x95kg and 5×3 87,5 kg. I feel more comfortable now squatting heavier sets. Next week I’ll probably repeat the same sets again.

Heavy metcon:

img_2424

Buy Out:
5 rds, last round double reps
– 30 DU
– 15 Vups
– 10 Supermen
– 10 Hollow Rocks
– 10 Sit Ups
– 5 Around the World

5×5 strict HSPU, partner deadhang on the rings
5×5 kipping hspu, partner holds low ring dip position

Thursday 13/10/16

Today was the kind of shitty days when your lifts totally suck!!!!

I tried to do misfits snatch program but it was shit.
6×3 squat snatch
35/37/ tried 40kg was a mess/35kg

I tried to do a one rep max shoulder press, the highest I got was 45kg, bad bad bad

Bodyweight class
2x
200m run
5 push ups
10 lunges
5 squat jumps

Metcon (No Measure)
4x 50 sec on, 10 sec off
max reps jumping lunges
max reps push ups
max reps hollow rocks

Metcon
3 rounds for time:
1600m run
30 pull ups
31:22 RX

buy out: 50 burpees

Monday 29/5/16

IMG_0524

A couple of days to go till the Budapest Throwdown… We will fly Friday around 5pm to Budapest, I am kind excited but also do not take it too serious. It will be more a fun weekend with some wods. They already announced the first three wod for Saturday. They will give us a bit trouble because wod 1 has some gymnastic skills, one of our team members is not able to do: handstand push ups and bar muscle ups… All of us have to do them to finish the workout. There is another wod where you have to do OHS for guys with a 50kg barbell which is also impossible for him. He has some shoulder and mobility issues, so we will see how this will work out… He was working very hard on his skills on the weekend, perhaps a miracle will happen this weekend. 😉

Warm-up 3x
200m run
10 squats
5 push ups
5 ring rows

2x
3 snatch deadlift
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 ohs

1 power snatch + 2 snatch balance + 3 ohs Complex (1×1)
e1:30mom 12
*increase weight as needed
25/30/35/37.5/40/42

Metcon 4rft
7 power snatch 60/40
14 burpees otb
21 wall balls
RX 11:34min

——

Sets
4 Bench Press | 45 kg
4 Bench Press | 49 kg
4 Bench Press | 52 kg
4 Bench Press | 55 kg

Sets
5 Shoulder Press | 29 kg
5 Shoulder Press | 31.5 kg
5 Shoulder Press | 34 kg
5 Shoulder Press | 34 kg

3 legless rope climbs

I feel I was a bit slow during the wod, the wall balls were bad, I broke them up in too many small sets, at least I did not do big breaks in between… But it was also really hot and we were all so sweaty, hard to workout 100% when the weather is soooooooooo great for chilling outside and getting taint. 😉

But of course, after showering the sun was gone and there was thunder and lightening outside… :O

Tuesday 3/5/16

So, time for the next one… Today it was time to do the CrossFit Total for the French Throwdown: Take 15 min to find your 1 RM back squat, deadlift and strict press.

I started my back squat with 100kg, went up to 106kg and it felt okay. I can def squat more, I am just so scared of the numbers, the weight feels so heavy on my back. Haha, so one kg PR. 😉
My strict press was 47kg, felt easy but it is always so hard doing the strict press, because you only have few reps and one or two kilo are not that big of a difference within the CrossFit Total. Last but not least deadlift, I started with 105 or 110 and went up to 125kg…. YEAH, 5 kg PR, it was heavy but it felt good… 🙂

So excited to be over the qualifying wods. Now we have to wait and see if it will be enough for our team….

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

coordination drill
2min catch reaction

Bench Press (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-5kg to last week
I had to do 50kg today and did not make it through all sets with 7 reps
4×7
1×6
2×5 (I think)

Metcon amrap 9
3 pistols
3 t2b
6 pistols
6 t2b…
I finished 24 pistols RX

12/12/14

PRÄÄÄÄSS
Warm-up
3x 6 ring rows 12 squats 6 swings 12 scapula push ups

Basic Strength
Shoulder Press (1×1)
take 20min to find 1RM
*take 3-5 sets to warm up
finish with
1x max reps @80% of new 1RM
1x max reps @70%
1x max reps @60%
42,5 kg (second try, failed first one)

Metcon (AMRAP – Reps)
emom 10
I. 8 ring rows
8 push ups
II. 8 kb rows (4 each arm)
8 push up to elbow

then with no rest

emom 10
I. amrap
3 burpees & 5 t2b
II. rest
RX 90 reps?!