Wednesday 6/4/16

Today I started trying the misfit athletics cycle ( A couple of people at our box already started using it and do recommend it highly… It is a good program, short, intense, exhausting. But I dunno how to fully integrate it into my trainingsplan with my work schedule and my squat and bench program… But I do think that the regular class wod is not challenging enough for me – if I want to become better and do some more competitions, I thin k it is just not enough and does not help me to improve my weaknesses because the focus is not on the movements I do not like and have to practice on a day to day base… So, I am a bit confused about my training and my progress right now…

2017 Regionals Prep Cycle 1 – Test Week Day 1

1. Warm-up
3×12 Weighted hip extensions
Row 1k @80+%
20 Kipping HSPU

2. Strength
Find your 5RM touch and go deadlift – NO bounce

I did not do the metcon and the gymnastic test because I took part in the regular class but I have to do it in the next weeks!

3. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target

4. Gymnastics Test
8 Rounds
5 Strict HSPU
10 Alternating pistols
15 Pull-ups


8 Bench Press | 42 kg
8 Bench Press | 45.5 kg
6 Bench Press | 52 kg
6 Bench Press | 55 kg

5 Shoulder Press | 29 kg
5 Shoulder Press | 33.5 kg
5 Shoulder Press | 36 kg
5 Shoulder Press | 38 kg


2min row
2min single under

glute stretch 1min each side
oh mobilization 2min (black roll+barbell)

ankle stretch w/barbell 2min
Overhead Squat (10×4)
narrow grip ohs

emom 10
4 ohs
*stay light and try to grip a little narrower every minute
5x35kg with narrow grip, felt hard…

Metcon (Time)
300m run
20 sit ups
10 hspu
RX 10:30
My running sucks….

Gymnastic Test misfits

amrao 5
We did it on the outside rack which is a bit more challenging, the grip sucks, so my score was not that good. I sprinted too slow and did in total only 45 T2Bs…

Testweek – Monday 29/2/16

Well right now I am not the biggest fan of testing my progress and going up to 1 RMs. Okay, I never like it… But during the open, well…, even worse 😀 I am also not seeing a lot of progress with my lifts and weights right now, I’ll test some but not all of the days. So I was pretty happy I could join the bodyweight class instead of the wod, it was a nice sweaty workout… 🙂

Warm-up 3x
3 push ups
5 burpees
7 ring rows
9 squats

Metcon 4x
30 sec sit ups
30 sec plank
30 sec back plank

Metcon (Time)
for time:
100 squats
90 sit ups
80 lunges
70 burpees
60 sec plank
50 mountain climber
40 push ups
30 hollow rocks
20 squat jumps
10 hand release push ups
*35min timecap
RX 15:40

Wednesday 10/2/16

The online qualification for the European Masters Thrwodown ( started last Saturday. I still don’t like being a master, it makes me feeling soooooo old. But the throwdown is a nice event and a couple of people decided to register. There are three quali wods and I did the first one:

TC: 10 min
Clean, T2B
at the end of each round: 7 burpees OTB
weigths: 40/60kg for the RX women/men between 35-40 years

I was not sure how to split the reps. So I think I broke down the first set of cleans in 11 and 10, the toes to bar as well. The 2nd set I did fast singles and I think it was the best option, I broke the toes to bar in 3 sets, I think because the kipping was already not so strong anymore. The last set I did 6 single cleans and the last three I cycled. The toes to bars I did in 2 or three sets, the last 3 reps were no kipping anymore… :/
My total time was 5:51
I think I could go a couple of seconds faster, having a rest day before and working better through the toes to bar… Mmh, but I dunno…

Afterwards I practiced my jerk for the 2nd online wod:

Find your 1 Rep Max Jerk within 3 minutes. Lift will be performed from the rack.

Complete as many rounds and reps as possible in 5 minutes of this ladder 6 deadlift – 6 box over, 12-12, 18-18

As soon as the clock reaches 3 minutes and Workout 2A is complete, Workout 2B will begin with the same running clock. The athlete will have from 3:00 to 8:00 to complete Workout 2A.

This is not my wod and I ll probably will do it as the last one next week, my jerk is a mess…. I am scared of the weight. I built up to 62kg push jerk and the same problem as usual: I start pushing the bar in front of me instead going under it. I have to try a couple of times before doing the workout… :/

Warm Up 3x
15m bear crawl
12 squats
9 kip or caterpillar
6 burpees

squat routine

Back Squat emom 20
I. 2 back squats
II. 2 strict deficit hspu
*increase weight as needed
I built up to 90kg, I have to be more confident about heavy weights… 90 kg felt not easy but I think I could have doen 92 as well…!!!!

For the HSPU I used 15kg and 2 10kg plates (all together).The first rounds very fine but at the end I was not able to do the 2nd HSPU without losing wall contact, the last three rounds number two was just a mess

1000m Row (Time)
Max Effort 1000m Row
3:54 RX
It is actually one second better than last time BUT it was not full effort…. After the qualifying I was not able to go really hard anymore…

After the class
10×6 strict pull ups
100 ghd sit ups

Thursday 10/12/15

Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Gymnastics Metcon (2 Rounds for reps)
5x max reps strict pull ups
30sec rest
5x max reps push ups
30sec rest

Metcon (No Measure)3x
45sec hollow rock
45sec sit ups

Metcon (Time)
15 hps 35/20
15 t2b