Sunday 12/9/16

The plan was to do the regular misfit program, but then two girls convinced me to do a “nice” muscle up /run ladder… Well, both of them quiet in the middle… :O I finished it on my own:

10-9-8-7-6-5-4-3-2-1 muscle ups

I think it was from the comp training but I substitute the row with the run. It took a while, the mu were fine, of course still some technique issues but I had not a single no rep. The run was hard, it is still summer (wohooooo) in Berlin, so it was hot and sunny.

Afterwards I tried to do the misfit bench and strict hspu, well, it did not went very well… 😉


Saturdays are fun :) 3/9/16

Morning WOD – Partner “Madcon”

in teams of 2
*coach forms the teams
1k row
30 burpees
1k row

Team Madcon
20 synchronized burpees over the bar
30 power clean 60/40
40 t2b
30 power clean60/40
20 synchronized burpees over the bar
Metcon (AMRAP – Reps)
emom 21
I. ghd sit ups
II. cal assault bike
III. partner wall balls
IV. partner push ups
V. strict pull ups
VI. partner pistols
VII. rest
Metcon (Time)
20cal biceps row

This was more like a warm up, waking up thing for me… 😉 My partner had some troubles keeping the paste, so I had to slow down…

Misfits Afternoon Training
1. Warm-up
Twisted Cross 2:00/side
30 Band Pull-Aparts
3 Steady Rounds:
20 Push Ups
20 Calorie Ski
10 Double Kettlebell Front Squat

2. Strength
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%

3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset

4. Bitch Work
Row 150m x 20
Rest :90 seconds

5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
6/4/4 no deficit, strict with yoga mat

5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy
Never done it as a strengths part, so I just used 50kg

Double Saturday 2/7/16

Morning WOD
20 superman
20 hollow rocks
40sec hs hold (wall facing)
2x 15m wheel barrow each partner & 5 partner push ups

Shoulder Press (3×3)
strict press
7min to warm up
*increase weight 1-5kg
3×3 42kg

1)amrap 10
9 front squats 40/30 I went up to 35kg
6 box jumps
3 strict pull ups
3min rest
2) for time
25 burpee box over
50 pistols
75 hps 40/30
100 ring rows
75 hps 40/30
50 pistols
25 burpee box over

Well this was a fun fun, not so for my partner… 😉 In the first morning class are often not so many people, so u don’t have a big choice. But, it is okay to workout with someone who is not on the same level than you, as long as you can have a good trainings session. If the breaks in between are too big and you have to wait too long, it makes no sense because you won’t get your own workout done… They guy really tried hard to stay on pace, he used my weights and kept the rest time for me kinda shortly. I still wonder how I would have looked afterwards if I had done it with a partner on my level or higher… ohohohoho!

After a nice coffee and cinnamon roll breakfast I went back to the gym to do my afternoon session, the misfits athletics program. This was hard, mostly the first wod with the OHS took me forever…

2017 Regionals Prep Cycle 2 – Week 4 Day 5
Miss the Post Open Cycle 2 Explanation Podcast? Check it out HERE.

1. Warm-up
3 Steady Rounds:
Row 300m
12 Dumbbell Push Press
:30 Nose and Toes hold

2. Strength
“Touch and Go” Push Jerk 4×4 – Start at 80% Work up

3. Met-Con
7 Rounds For Time:
7 Overhead Squats 165/115
7 Strict Handstand Push Ups
7 Bar Facing Burpees

I needed 30:19… Well, I did a wod in the morning and strict hspu are not so easy for me, still it took me too long. I did the first ohs unbroken and the 5th set. I tried to go for the last set unbroken as well but I couldn’t stick to the bar after rep 6 and almost hit ma head with the barbell. This pissed me off. 😉

4. Gymnastics Test
Forward Facing Sled Pull (Heavy AF)
50ft x 5
rest 4-6 minutes
I had 160kg on the sled, 20kg less than last time but it felt like enough today… 😉

Happy Holiday 5/5/16

Today is a holliday in Germany and tomorrow I have a day off as well, yessssss! 🙂 Special days are mostly open gym days or team wod days. Today it was team wod day with lots of people… Afterwards the box made a big bbq. Everyone brought food and drinks and even the weather was amazing…

Warm-up in teams of 6
Muscical med ball
I. crab walk
II. bear crawl
III. duck walk
IV. crab walk backwards
V. bear crawl backwards
VI. duck walk backwards

Metcon in teams of 6
for time
up and down
150 wall balls
*1 works, 3 hold deep squat, 2 rest
150 push ups
*1 works, 3 hold plank, 2 rest
150 kb swings
*1 works, 3 hold back plank, 2 rest
600m lunges
*3 work, 3 rest
600m partner carry
*3 works, 3 hang out on partners back 😉
300 barbell biceps curls (YEAH)
*1 works, 5 rest

It was a fun one.I am not the biggest fan of partner carry and the lunges were bad. Haha, I will feel that tmw. I ate a bit and relaxed a bit. Then I worked on my oly lifts, just a bit and did a little wod afterwards: 7 min, max rep 3 unbroken strict handstand push ups…

Tuesday Qualifier French Throwodown

I am not the biggest fan of fast and long rowing, it just hurts and I am always not sure how to paste myself… So, 2000m rowing is not my favourite!!!!! However, I made it and even pr’d. I finished 8:07 min, 8 seconds better than last time. Yeah, still do not like it… Tomorrow We will do the next one. We should plan better because deadline will be tmw at 8pm. :/ So if we mess up, we can not do it again…

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

coordination drill
2 min catch reaction

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

Metcon 5rft
5 strict hspu
10 strict pull ups
15 fsquat 42.5/30
1RX 10:46

Sunday Team WOD Part II 17/4/16

Men-women-men order
For time:

21-21-21 Box jumps
21-21-21 Shoulder to Overhead
15-15-15 Toes to Bar
15-15-15 Snatch
9-9-9 C2B/pull ups
9-9-9 Thruster

Box: @50/60
Barbells: @30/45kg
Time cap: 15 min


This was short and intense, we needed 7:23 min. Let’s see if it will be enough to qualify… Becauce of doing the master qualification, the weights were really easy for us. SO we did everything unbroken…

Today I did some more training afterwards. I decided to do sth from the misfitsatheltics blog.

I already did the deadlift, so it were “just” the wods
3. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target

RX 15:18

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

RX I am not sure – about 16:28 min, toooooo long 😉

Afterwards my hands were ripped off and I got two nice blood blisters…

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


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:

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Training Session:

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)

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
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

Wod Tuesday 8/3/16

Before Class

Warm-up 2x
15m bear crawl
15m crab walk
10 side to side hang
10 scapula push ups

1min work on du
1min foot work + juggling

Bench Press (5×10)
5min to warm up to 50%
*rest exactly 1min between sets

Metcon (Time)
for time
10 – 9 – … – 2 – 1
box jumps

My friend and I changed it up a little bit – did high box jumps and strict HSPU, it kinda took me forever with my HSPU, something with 13 min plus… :O

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

Monday 4th January 2016

I went to the box straight after work and it did not feel very good. I was tired and unmotivated. Everything felt heavy and extremely exhausting today. Strict muscle ups felt like I haven’t done them for years, strict handstand push ups are kinda gone, all over again, strict pull ups were so much harder and my squat was just not there yet. It is so weird how fast everything can disapear and becomes so much harder, just after a couple of days… It is hard to motivate myself to keep on going if things like this happen. I felt like I just wanna go back and sit on my sofa.

The classes are on a different schedule now. The box grew very fast, so they decided to cut the classes to 60 min instead of 75 min and add more classes instead. I have to get used to that as well. Everything felt so much shorter and like rushing through. It is okay, most of the boxes are on a 60 minutes plan but I really appreciated the extra time to work on special things, skills, gymnastic etc. For most people who come and train just for being fit and healths it won’t make that big deal anyways, I also train next to the classes on my own, so I guess it will be okay…

Warm-up 3x
21 single under
14 scapula pull ups
7 ring rows
10 kips or caterpillar
10 squats

Gymnastics emom 20
I. 2 weighted pull ups I used 10 kg for the last 6 sets
II. 6 backwards weighted lunges from the floor (normal rack position)
*find working weight in first 10min and stick to that weight

I tried the lunges but my knees hurt so bad, so I switched to front squats after a couple of sets (50kg)

CrossFit Games Open 13.2 10 Min AMRAP
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps 24″ / 20″
52,5 kg/35kg
7 rounds+15 reps RX