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)

Sunday -Heavy Metcon Day ;)

I like the Sunday Wods, they are often more fun and challenging than the regular ones… I did my front squats before and some strict pull ups.

8 Station, work with a partner, 30sec work/30sec rest (one works at the time), 5 rounds before switch the station

  1. power snatch -40kg
  2. weighted walking lunges 2x20kg
  3. push ups
  4. elevated ring rows
  5. battle rope/sled push
  6. back squat 75kg
  7. legless rope climbs

Afterwards I finished off with 100 partner ghd medball throws 5×20 and 8 strict hspu in between the sets…

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.

Monday 25/4/16

Tomorrow I will do the first qualifier wod for the French Throwdown. We registered as a team (two male, two female). We already did last year’s qualifying wods and we would have qualified for the finals but the finals were on a weekend a friend of us got married… So we skipped it.

This year, another try… I am not as prepared as I would like to be because of all the other things that are going on, Budapest Throwdown, Berlin Throwdown, working on my weaknesses… So we will see.

The first wod will be… 2000m row for time – I DO NOT LIKE THAT!

Warm-up 2x
300m run
5 romanian kb dl each leg
30sec kb dl stretch
10 hollow rocks

10min work on handstand

Deadlift (7×7)
5min to warm up
then 7×7
*rest exactly 1min between sets
*add 1-10kg to last week
85kg

Metcon (Time)
30 pull ups
40 push ups
50 sit ups
60 squats
50 sit ups
40 push ups
30 pull ups
RX 9:10 min

Murph :O Sunday, 3/4/16

IMG_9954

I came early to Berlin and wanted to work out before enjoying the last hours of my vacation. When I arrived I was asked to do Murph with 2 of the coaches. Well, well, well…, I was not very convinced in the beginning but after all the laziness and food during the last days…

It was the first time I did it in the right order, last time we did 10 Cindy and rounds and ran a bit less than 1.6 miles (I guess), this time it was the real Murph, not with weight vest.
It took me around 46 minutes to finish, which was fine I guess for an old girl like me. The push ups took forever and after 300 squats going back to the run was kinda interesting… 😉

I tried to do some work afterwards but it was almost impossible…, haha… So I left for a nice afternoon brunch thing and some more food…, Murph made me really hungry… 😀

Monday 25/1/16

Deload week – and of course I did not know it because I always wait until I see the daily wods on the board in the box. So I was bit surprised when I came to the late class and felt like going crazy because it is “CrossFit Open Monday” and there was just this… 😉

Warm-up
5min run / row
2x
2:30min coordination ladder
2:30min Y-Squat
2x
14 I’s
12 T’s
10 Y’s

DU ladder
10su +1 du
9su + 2 du

3x
40sec hollow rock
40sec sit ups

Metcon 3x no measure
20 squats
20 ring rows
20 swings
At least I took the 24kg kettlebell…

Of course it makes sense to add a deload week. Most of the members are not so crazy into training and getting better and stronger, it is more about staying fit or becoming fit but I was like… “Oh 😦 !” Haha, but of course, I did my regular strengths and gymnastic training the whole week and felt perfectly fine and not tired

Drop in @ Spree CrossFit

Back to training –  finally! My box was still closed, so I decided to do a drop in at Spree CrossFit, a box close by. The weather was horrible that day but the box was cozy… I was a bit disappointed because it was “just” a bodyweight wod: Barbara – a benchmark wod:

IMG_8990

It felt good to be back and train. The bar at the box was a bit annoying. My already not so good feeling hands felt so much worse after the wod. I got new blisters under my skin and they just won’t disapear…

My time was okay for the first wod after the break, around 35 min, including the rest times. The push ups were challenging after not training for 1 1/2 weeks.

I finally felt better with my coughing and did the normal wod at the end of the class, it was awesome…. 🙂 We splittes the pull ups and wall balls in 10th, the push ups were abit tricky for my partner, at the end he could not do more than two, I did between 6-8, also KB swings were 15/10, burpess in the beginning 5/5 but he seemed so tired I started doing tens, last set we both did 8 burpees

Warm-up 3x
20 jumping jacks
10 squats
2x
2:30min clap the hands
2:30min wall extensions

Basic Strength
Front Squat (5×2)
10min to warm up to 90%
e2mom10
2 front squat @90%
77.5 kg, felt heavy but good

Metcon (Time)
in teams of 2
100 pull ups
100 wall balls
100 push ups
100 swings 24/16
100 squats
100 burpees
RX 19:… sth

I finally felt better with my coughing and did the normal wod at the end of the class, it was awesome…. 🙂 We splittes the pull ups and wall balls in 10th, the push ups were abit tricky for my partner, at the end he could not do more than two, I did between 6-8, also KB swings were 15/10, burpees in the beginning 5/5 but he seemed so tired I started doing tens, last set we both did 8 burpees.

It is Murph Time 6/11/15

It supposed to be a partner workout but two other coaches and me decided to do it on our own. So, Murph for the first time… We were asked to split the reps in between the different movements, not 100, 200 and 300. Otherwise it would have probably taken too long. So all of the athletes did Murph with split up reps, even the partner Murphs.
I decided to use Cindy rounds: 20 rounds of 5 pull ups, 10 push ups and 15 squats, this was totally fine…

Warm-up
3x
15m bearcrawl
10 squats
10 reach through
10 scapula pull ups

Metcon (Time)
in teams of 2
for time
one works, one rests, both run

“Murph”
1,6km run
100 pull ups
200 push ups
300 squats
1,6km run
Solo Murph RX
33:59 min
timecap 50min

Test Week – well not really for me

The next cycle is over and this week there will be a lot of testing. because I was on vacation for three weeks I do not really wanna test all the lifts. So I going to skip most of the classes, do my own training and will do bodyweight classes (for the first time). I’ll probably test two or three lifts but that’s it…

my training before bodyweight:

-bench press 2×8 44kg
-shoulder press 2×8 33kg
-deadlift 1x92kg
-strict muscle up 3/2/2/2/2
-weighted pull ups 10×3 (5kg)

Bodyweight
– working on double unders (emom)
WOD
2 min kettlebell farmers carry box over
2 min push ups
1 min rest
90 sec kettlebell farmers carry box over
90 sec push ups
1 min rest
1 min kettlebell farmers carry box over
1 min push ups
100 squats
75 sit ups
50 box jumps
25 knees to elbows
300m run