Thursday 4/5/17

The time is running by so fast, I can’t believe it is already May… :O It seems we qualified again as a team for the French Throwdown which will take place mid June in Paris. My performances were not that good but they are okay for a team to qualify, Mostly upper part stuff, almost no legs (just rowing and burpee box jumps- both not my fav after being not so tall and my ankle injury), nothing long just short and things I am not the best in 😉

Yesterday I just did the class and the welded athlete metcon which hurt… 😉

Warm-up
each position (4-6x rock back and forth and side to side, palm down first, then backhand fingers pointing back, out, for and inwards)

Clean + Jerk Warm Up
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 front squats
3 clean
3 split jerk

Metcon (No Measure) 4x
30sec work, 30sec rest
romanian dl (70kg)
bench press (50kg)

2min rest

4x
30sec each side, 30sec rest
deficit split squat (elevated front foot) w/ barbell (45kg)
one arm db bench press (15kg)

2min rest

4x
30sec each side, 30sec rest
pistols
one arm seated db/kb press (15kg)
——–

50-40-30-20-10
3 min rest
10-20-30-40-50
cal on assault bike, rest 1:1

It kinda took me forever: 44:08 :O

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Wednesday 18/1/17

Warm-up
3x 20sec work, 10sec rest
burpees/ hollow rock /hold deep bottom squat
2x double broad jump (could not do)

Mobility 2x
1min each
couch stretch each side
calf stretch each side

Front Squat (1×3)
15min to work up to a heavy set of 3
then 3×3 @90% of heaviest set
80kg/72kg

Metcon amrap 9
120 double under – I did 40 burpees instead (ankle)
40 pull ups
max reps hspu
My arms felt like pudding, I only did 49 reps… 😦

————–
Weightlifting Class. overhead work

Sunday 10/1/16

I feel better every day and my motivation is back. After working out for one straight week and feeling how nice it is to be back in my routine the fun is back as well. Today I trained on my own and went home in a good mood, looking forward to the nest week… 🙂

Sets
2 Power Snatch + 2 Snatches | 27 kg
2 Power Snatch + 2 Snatches | 27 kg

Sets
3 Push Jerks | 41 kg
3 Push Jerks | 45 kg

Sets
4 Clean Pulls | 60 kg
4 Clean Pulls | 60 kg
4 Clean Pulls | 60 kg
4 Clean Pulls | 60 kg
4 Clean Pulls | 60 kg

Sets
2 1 Power Clean + 2 Squat Cleans + 1 Jerks | 41 kg
2 1 Power Clean + 2 Squat Cleans + 1 Jerks | 41 kg
2 1 Power Clean + 2 Squat Cleans + 1 Jerks | 45 kg
2 1 Power Clean + 2 Squat Cleans + 1 Jerks | 45 kg

Sets
4 Snatch Balances | 30 kg
4 Snatch Balances | 30 kg
4 Snatch Balances | 30 kg

Sets
10 Bench Press | 36 kg
10 Bench Press | 39 kg
8 Bench Press | 42 kg
8 Bench Press | 45 kg

Sets
5 Shoulder Press | 28 kg
5 Shoulder Press | 30 kg
5 Shoulder Press | 33 kg
5 Shoulder Press | 33 kg

Sets
7 Back Squats | 70 kg
7 Back Squats | 70 kg
7 Back Squats | 70 kg
7 Back Squats | 70 kg

The training for the regionals has started

I am really honored to get the invitation to the Asian regionals. I really trained hard the last year. Of course never thinking about getting there. I just love CrossFit, seeing how my body changed, reaching goals and getting stronger. Of course I failed and fail lots of times, get upset and dont see the progress. But this is part of CrosssFit as well.
With the regionals in mind I am feeling nervous, excited and scared- all at once. I still have so many things to work on and I wont be able to finish a minimum effort at all events. The weightlifting part is a real issue. Looking at last years regionals…, well it is just too heavy: clean 135lbs, deadlift 225 lbs. That is out of my league. Also I just started muscle ups and they are not easy and my technique sucks, my kip is not really a kip, so it is very exhausting to come up. The next weeks I will focus on my weightlifting, working on technique and speed. After they ll announce the regional wods I give my best to fulfil the minimum within each event. I wanna see it more as a fun thing but I dont wanna feel like a stupid weak girl that is not able to finish anything… 😮

14.2 Open WOD 8/3/14

Oh man, even I know it is just for fun, I take it too serious. I was very nervous again, scared to be slow, not getting it properly done and and and. This time I took a video, just to make sure… Even I know I am so far away from real athletes. If I would be a little bit more patient and gentle with myself I could have been proud because I just found a way to do Chest to Bar pull ups. actually touching the bar.

So I practiced the night befor chest to bar pull ups and it was not really fun. But then I discovered if I use false grip I actually can do some chest 2 bars without missing lots of reps. I use my biceps instead the swing which I still do not get. Of course u you can compare them with proper kipping pull ups and butterflies (which I have to learn!!!!) but this technique brought me 80 reps in total and saved place 30 in Asia. Good one. But still I am unsatisfied and wanna get better…