Tuesday 15/11/16

Warm-up 3x
20sec work, 10sec rest
one legged burpee
straddle hollow rock
hold bottom of wall squat

2x
10 swings on rings
5 mu transitions
5-10sec hold bottom of ring dip
1-2 ring mu
(20min)

Back Squat (10×6)
e3mom 30
10 kipping hspu
6 back squats 100/70
2 muscle up
*hspu deficit if possible – I used 15kg+10kg plat all rounds

————
deadlift
9-9-9 80kg, unbroken

emom10
clean complex misfits @ 70% (46kg)
pc-pj-fsq-hsqc-sj

power snatch 30 sec on/2:30 rest @65%
5 rounds, drop and reset
I did 7 reps, last set 8 reps, 32,5kg

Partner wod ygIg
20 rounds (10 per person)
10 t2b
15 wall balls (everything unbroken)

weighted strict pu (always 1)
9x10kg
11x15kg

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Thursday “Grace” 15/6/16

Today I went to the class at 8, I had a doctor’s appointment before. It felt kinda late and I got really hungry right before the class started. And then there was “Grace”, uff… I have never done it RX, so it was about time. Still, I was really nervous about it. The lifting part already felt heavy today, I was stuck with 60kg, I was sweaty, hungry and felt a bit weak. SO I was really struggling doing Grace today. But then I tried the weight and thought “Let’s give it a try…!” Well, I finished 2:38 which is alright for the first time ever RX but my form was bad. That is the big problem – when it comes to barbell c<cling during wod, my technique becomes even worse…, jajaja.

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

2x
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Weightlifting
e1:30mom 12
1 hang clean + 2 clean + 3 split jerk
*increase weight as needed
last 2 sets I tried 60…, well, it was bad today…

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
60/42,5
RX 2:38

Thursday 2/6/16

Today was my last training day before the Budapest Throwdown, our master team will fly out tomorrow. The competition will start on Saturday morning. Anyways it is more a fun weekend with some wods than a serious competition. We did not even think we will qualify, we never worked out before as a team and the guys are not so competitive (till now).

After announcing the first wods for Saturday, we already found out that wod 1 and 2 will be a problem:

There will be some handstand push ups, bar muscle ups and overhead squat for male with 50kg (actually they changed it to 60kg) involved. One member can not do these movements. He really practiced and tried hard but the time until the weekend is too short.

I went to a later class because of my work schedule and only did the class, no extra work:

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Clean + Jerk 2x
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

1 hang clean + 2 clean + 3 split jerk (1×1)
c&j
e1:30mom 12
1 hang clean + 2 clean + 3 split jerk
*increase weight as needed
35/40/45/50/55/2×57.5/60

Metcon (Time)
30 sit ups
30 ohs 20/15
30 sit ups
30 fsquat 20/15
30 sit ups
30 bsquat 20/15
30 sit ups
RX, took 20kg bar

6:17 min

After WOD gainzzzzzzzzz…….

IMG_0531.JPG

Wednesday 1/6/16

Sets
3 Push Jerks | 35 kg
3 Push Jerks | 40 kg
3 Push Jerks | 45 kg
3 Push Jerks | 50 kg
3 Push Jerks | 55 kg

Sets
4 Front Squats | 57.5 kg
4 Front Squats | 63 kg
4 Front Squats | 67.5 kg
4 Front Squats | 72 kg
4 Front Squats | 78 kg

Sets
– 5 Strict Muscle-ups
– 100 GHD Sit-ups

——–
Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups
2x 20 banded good mornings 40 superman

Bench Press (5×5)
7min to warm up
5×5 52.5
*1:30min rest between sets
*add 1-5kg to last week

Metcon amrap 11
9 s2o 45/30
27 air squats
54 jumping jacks
RX 7+47

—————

3 legless rope climbs

Weightlifting Class

3 Push Jerks | 35 kg
3 Push Jerks | 40 kg
3 Push Jerks | 45 kg
3 Push Jerks | 50 kg
3 Push Jerks | 55 kg

2 Split Jerk (Behind The Neck)s | 55 kg
2 Split Jerk (Behind The Neck)s | 55 kg

Furthermore I worked on my foot technique for the split jerk.

Thursday 19/5/16

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Clean & Jerk Complex 1-2-3-1 (1×1)
e1:30mom 12
1 muscle clean + 2 power clean (high) + 3 power clean (deep) + 1 split jerk
*increase weight as needed
25/30/35/40/45/50/52×3

Metcon (AMRAP – Rounds and Reps)
“CFG masters Q16.3“
amrap 15min
55 double unders
15 chest to bar pull ups
5 hang power cleans 70/45
RX 407 reps

Wednesday 16/3/16 – 2 more days before 16.4

IMG_9749

I am already thinking what to expect, I looked online, checked the movements we have already done and wods from the last years.
I think it could be one from 2014 when I qualified for the Asian Regionals, heavy deadlift ladder and box jumps/step ups, not my best one…
It would be interesting to see how it would have changed from two years ago but it would be bad for my leaderboard ranking because in comparing to other (bigger)girls I am not very strong… :/
It also could be sth. with wall balls, a chipper…, mmh, Castro’s instagram post is not really helpful:

View this post on Instagram

#16point4

A post shared by Dave Castro (@thedavecastro) on

Training Session:

Sets
10 Bench Press | 39 kg
8 Bench Press | 45 kg
6 Bench Press | 49 kg
4 Bench Press | 54 kg

I messed up my cycle, looked on the wrong page, did the wrong weights…, stupid me, have to repeat it… (after 16.3)

Sets
5 Shoulder Press | 29 kg
5 Shoulder Press | 31 kg
5 Shoulder Press | 34 kg
5 Shoulder Press | 34 kg

Sets : rest 1:30
2 Deadlifts | 95 kg
8×7 Deadlifts | 75 kg

7 sets
1 deficit strict HSPU
7 strict pull ups
practice hsw/hold in between

——-
Warm-up 3x
1min plank
30sec side plank each side

Hang Power Clean + Split Jerk
2x
5 clean deadlift
5 hang clean high pull
5 hang power clean
5 split jerk

Hang Power Clean & Split Jerk emom 14
1 hpc + 1 jerk
*increase weight every 2nd set
25/302×35/2×40/2×45/2×50/2×55/2×60 kg 🙂

3x 40sec work, 15sec rest
hollow rock& sit ups

Metcon amrap 8
3 hpc + split jerk 50/35
6 fsquat 50/35
18 swings 24/16
5+12 RX

Tuesday 2/2/16

Warm-up 3x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

HPC 2x
5 clean dl
5 hang clean high pull
5 hang power clean

Weightlifting
Hang Power Clean emom 20
I. 4 hang power cleans
II. 10 one legged kb rdl (5each leg)
*focus on barbell cycling
*find working weight in first 10min and stick to that weight
6x50kg

Metcon (AMRAP – Reps)
amrap 9
3 wall balls
3 power clean 60/40
6
6

RX 138 reps

————

Hatch Squat Day 1 Week 1

Sets
10 Back Squats | 62 kg
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 56.5 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg
——

Sets
1 2 Push Jerk + Split Jerk | 44 kg
1 2 Push Jerk + Split Jerk | 44 kg
1 2 Push Jerk + Split Jerk | 48 kg
1 2 Push Jerk + Split Jerk | 48 kg
1 2 Push Jerk + Split Jerk | 48 kg

Partner WOD
each partner rows the distance, while the other one rests
10 Row (calories)s
20 Row (calories)s
30 Row (calories)s
40 Row (calories)s
50 Row (calories)s
60 Row (calories)s
This was really horrible and exhausting, I so wanted to stop during the last 60 calories, painful….

Every 1 min for 10 mins, alternating between:
30 Double Unders
3 Strict Muscle-ups

Run : 5x 300 m, one runs, one rests…

15/12/14

Warm-up
3min row
3min 10 lunges 8 swings 6 hollow rock

2x
5 deadlifts
5 clean high pull
5 power clean
5 front squats
5 split jerk

Metcon (Weight) emom 40
I. 14 sit ups
II. 12 burpees
III. 4 deadlift
3 power clean
2 front squat
1 split jerk
IV. rest
*you can in- or decrease your weight on every set
*do not drop the bar during the complex
started 35kg, finished 52.5kg

Visitor From Shanghai WOD 6/10/14

IMG_4750
One of my Shanghai CrossFitters is here and we went together to the box today. Both of us a little injured… He has a bad sunburn from his travelling before coming to Berlin and I got a cold and my voice sounds terrible. Haha, we still decided to go to the box…, even cleans… :/ It was the 1:15 pm WOD and we were only three people. Nice training and better results than last week’s Hang Power Clean. But one of the girls recorded my cleans during the WOD and I saw my bad technique, still Muscling it up…, bending my arms too early and not opening my hips… No wonder it always feels too heavy… I have to work on it…

New Cycle!! YAYYY!!!
Warm-up
3x
6 swings
6 hollow rock
6 push ups

Power Clean + Jerk
2x
5 clean deadlift
5 clean high pull
5 power clean
5 split jerk

Weightlifting
Clean and Jerk (1×3)
power clean and jerk
e1:30mom 15min
2×5
3×4
5×3
*increase every set by 0-5kg
First time jerk after months. I have to work on bending my left leg and jumping under, not infront of the bar.
25/30/35/40/45/47,5/50

Basic Strength
Metcon (3 Rounds for reps)
1min max reps strict deficit hspu on 2x20plate/1x20plate
I did negative deficit, three or four
2min rest
1min max reps strict hspu with ab mat
8
2min rest
1min max reps hspu
16
*use ab mat as padding for all hspu

Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 6
6 power clean + jerk 60/40
12 sit ups
RX 4 rds+3