Tuesday 5/4/16

Sets
5 Back Squats | 67 kg
5 Back Squats | 67 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg
5 Back Squats | 72 kg

Sets
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg
5 Front Squats | 52.5 kg

Sets
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg
5 Push Press | 44 kg

Sets
3 Strict Muscle-up s
2 Strict Muscle-up s
3 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s

Strict Pull-ups : 10×5

Class
Warm-up 2x
15m bear crawl
15m crab walk

2x 10 side to side hang & 10 scapula push ups

2x 5 push ups & 5 ring rows

20 banded good morning
60 superman

Metcon in teams of 2

amrap 6
double under
*one works, one rests
591

Bench Press (5RM)
find 5RM bench press in 14min
me:55kg

Metcon (AMRAP – Reps)
then mamrap 6
burpees
*one works, one rests
154

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Thursday 17/3/16

I decided to go to the box today, even they will announce 16.4 later. If it is not a crazy long one I’ll try tmw, if it is a chipper, I will wait till Saturday…

Strict Muscle Ups
10×2
I have to work on them, so hard during the open still focusong on all the other stuff…

Warm-up 2x
15m bear crawl
10 swings
15m crab walk
10 squat
2x 10 hollow rocks & 10 superman
squat routine

Back Squat (5×10)
5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 5-10kg to last week
58kg

Metcon (Time)
for time
40 – 30 – 20 – 10
wall balls
pull ups
RX 9:49

Tuesday 15/3/16

Today I was a bit scared because I had to do a heavy back squat – for me heavy – 103kg and I made it… Yeah and it was not too bad. Hatch Squat Program – I like it!

Sets
5 Back Squats | 72 kg
5 Back Squats | 82 kg
2 Back Squats | 87 kg
3 Back Squats | 92.5 kg
1 Back Squat | 103 kg

Sets
5 Front Squats | 56.5 kg
4 Front Squats | 65 kg
4 Front Squats | 69.5 kg
4 Front Squats | 74 kg

Sets
3 Snatches | 29 kg
3 Snatches | 31 kg
3 Snatches | 34 kg
2 Snatches | 36 kg
1 Snatch | 38 kg

Sets
3 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups
2 Strict Bar Muscle Ups
3 Strict Bar Muscle Ups

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

3x
1min work on du& 1min foot work + juggling

Bench Press (5×10)
5min to warm up to working weight
then 5×10
*rest exactly 1min between sets
*add 2,5-5kg to last week
36kg

Metcon (2 Rounds for reps)
5x 40sec work, 40sec rest
I. row for cal between 15 cal and 13 cal
II. hr push ups between 28-20
TOTAL 70/117 RX

BUY OUT
Strict Pull-ups : 10×5, rest 1 min
100 sit ups

Saturday Cindy Time

Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)

Shoulder Press (1×1)
take 20min to find your new 1RM strict press
Today I got my 48kg…, yessssssssss!

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
(20 min)
RX 21 rounds+27reps, three reps were missing to 22… :/

Afternoon Session
Sets
6 Back Squats | 72 kg
6 Back Squats | 82.5 kg
3 Back Squats | 92.5 kg
2 Back Squats | 97.5 kg

I was really happy with the two heavy back squats… 🙂

Sets
5 Front Squats | 56 kg
4 Front Squats | 65 kg
4 Front Squats | 70 kg
4 Front Squats | 70 kg

2 times, 2 minutes rest in between
4 rounds of:
2 Strict Muscle-up s
5 Push Jerks, 45 kg

Buy Out
Sets
100 AbMat Sit-ups

Wednesday

Sets
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg
8 Back Squats | 82.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Sets
2x 3 Position Snatches | 31 kg
3x 3 Position Snatches | 34 kg

Warm-up 3x
20 jumping jacks
10 sit ups

2x
2:30min clap the hands
2:30min wall extensions

2x
14 I’s
12 T’s
10 Y’s

Weighted Pistol (5×5)
10min work on pistols
1. step on box
2. pistols on box
3. one legged lunges
4. pistols
5×5 weighted pistol

Metcon 3x
10 c&j 45/30
10 dl 45/30
RX 2:11

Buy out
Sets
4 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s

Thursday 18/2/16

I had time to do some work before class… 🙂

Every 1 min for 10 mins:
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups
5 Strict Pull-ups

Sets
3 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s
2 Strict Muscle-up s

AMReps in 7 mins:
Muscle-up | 19 reps
– NOT GOOD –

Warm-up 2x
15m crab walk
15m walking lunges
3x
7 dl w/ broomstick or barbell
4 box slide downs (2each leg)

Sumo Deadlift (5×4)
emom 20
I. 4 sumo deadlifts
II. 5 bottom up kb/db press each arm
last 5 sets 90kg/ all sets 12kg KB

Metcon 3rft
12 front squats 60/40
12 t2b
RX 2:46

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…

Friday 15/1/17

Sets
8 Bench Press | 39 kg
8 Bench Press | 42 kg
8 Bench Press | 45 kg
8 Bench Press | 48 kg

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

3 Strict Muscle-up s
1 Strict Muscle-up
3 Strict Muscle-up s
1 Strict Muscle-up
3 Strict Muscle-up s
1 Strict Muscle-up

Nice WOD today…, bodyweight fun… A little painful for me because I already did sit ups yesterday and as usual I got some bloody spots on my lower back…, so I put some band aid on it but of course it did not get better after 150 sit ups… :/

Warm up 2x
a) 40 su
10 reach trough
10 scapulla pull ups
10 kip/caterpillars (I use them to work on my butterfly technique, still can’t get this C2B butterflies…)

b) Hang Power Snatch 2x
5 sntach deadlift
5 snatch high pull
5 snatch grip behond the neck
5 hang power snatch

Hang Power Snatch e2mom 20
1) 2 hps+2ps
2) 2/4/6… push ups

this burned… 20 push ups at the end between the power snatch

WOD 50-40-30-20-10
squats
sit ups
RX 6:47 min

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
3x
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)

Metcon
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

Madrid Weekend II

We went to CrossFit Singular after a nice Starbucks Latte to do some pen gym work. Today we tried my friends program.

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e30sec for 7 min 1 clean and jerk
I used 55kg. I felt fine, we were not allowed to drop the bar because of the neighbors, this made it a little bit weird…

5 rounds 30 sec on/30 sec off
a) pull up
b) hang power clean (45kg)
c) v-ups

Afterwards I did a couple of (weighted) muscle ups and ring dips…

We left the box to get some food and found a sushi/Asian kind of restaurant, ate sth and went to the Invitational Venue.

The competition started at 4 pm. It was a nice 2 hour event, just a little expensive, about 50 Euro. Next to the wods there was nothing special, just an expensive Reebok stall with lots of people buying shirts from the event. I was a bit disappointed because I thought there would be a couple nice paleo stalls, CF shirts shops and some other sport brands… Well, but always impresssive to see the strong athletes competing, Froning is always un to watch…