Last Training before GTD 12 pm class

Today was my last trainings day before resting for the German Throwdown competition the upcoming weekend. I am still not happy with all my skills, my handstand walk sucks. I once got 18 steps(!!!!!) but then there are some attempts which are just shitty. I still have problems finding the sticky point and having the balance to walk. It is so hard to keep your feet together and stay in the hollow position… Well, I practice this skill for almost two years (on and off) but it still is a mess. I am not a person who just gets it, for every new skill, every technique I need so much time and energy and patience, it is really upsetting me from time to time. The good thing is it always becomes better…

Warm-up
2x
2:30min ball juggling
2:30min reach the wall

2x
5 ring rows
5 push ups
3 wall extension

Basic Strength
A: Shoulder Press (1×2)
10min to work up to a heavy set of 2
immediately afterwards continue with B
B: Push Press (1×2)
10min to work up to a heavy set of 2

Skill
2x 2:30min work on kipping pull ups
2:30min run/row

Metcon (Time)
00:00-05:00
for time
9-6-3
burpees over the bar
s2o 70/45
Metcon (Time)
05:00-10:00
for time
12-9-6
burpees over the bar
s2o 60/40
Metcon (Time)
10:00-15:00
for time
15-12-9
burpees over the bar
s2o 50/35
RX 2:32/3:46/4:48

This was a bad one, I was sooooooooo exhausted. But these are the wods I do need to get better and stronger because when it comes to barbell, especially overhead movements in wods, I suck. So it was perfect for me to work on my weaknesses. I actually did not that bad.

I was the fastest female and only got beat from one guy during the first wod by a couple of seconds. Only me and him finished the whole workout. But still, so much room for improvement if I wanna compete!!!!!!

26/10/15 Birthday Wod


I had a great birthday morning. My mom and dad were in Berlin, we met my aunt and her partner and went for a yummy breakfast at a nice cafè in Berlin Kreuzberg. Afterward we did a walk in the sun before my parents had to drive back home. I went to the gym in the afternoon to work on my skills for the throwdown and did the class afterwards…
By the way, I got beautiful presents… The biggest one is: AN ELEIKO BARBELL!!!!!!!!! Wohooooo!!!!! My own one, so happy, can not really use it in our apartment right now because of space issues but I will as soon as we find a bigger place, and perhaps I will sometimes just do some tiny little technique session or press exercises… 😉

Warm-up
2x
15m bear crawl
15m crabwalk
3min parter snatch prep
2x
5 hollow rocks
5 superman
5 squats
1 planche lean

Snatch
10min
snatch position play
High-Hang Snatch (1×1)
2×3 2×2 4×1 @75% of 1RM snatch
I finished up with 3×1 @ 40kg for the first time… yeah 🙂

Sots Front Press (12-10-8)
*start 2.5kg above last weeks starting weight and add weight every set if possible
last set 23.5 kg, one kg plus

Metcon (Time)
100 hps 35/20
*every break 10 hops over the bar
This was kinda though, I tried to do as many as possible which felt fine, after I put down the bar for the first time it was hard to go back to it.
4:31 RX

Family Weekend

I took of Saturday and Monday because I spent time with my family at home. I always become kinda lazy there. I practiced a bit handstand and it still frustrates me and I showed my dad how to teach the snatch to kids and he tried some oly weightlifting skills in the fall sun in our garden… 🙂

On Saturday I went for a almost 10km run through beautiful nature. I did not run for a long time and I actually liked it. It felt good, the weather was beautiful (of course to cold 😉 ) and I enjoyed the run…

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Saturday Afternoon Session

I skipped the morning lesson, did some work form school and went to the box in the afternoon. We met with a couple of guys from another box to do a workout from an online website. Before we started I did 2×8 70kg back squat and 3 sets of 3 Snatch Push Press (behind the neck) plus 2 OHS, using 40kg.

WOD
50-40-30-20-10
Row for calories
Double Unders
400 m run after each round

I needed around 23:45 min for the wod and it was really exhausting, good to work on my endurance…

Afterwards: emom 20
1) strict pull ups
2) push ups
3) double KB swing (16kg)
4) thruster (30kg)
5) rest

I try to work with a good paste, focusing on a good movement and kinda the same amount of reps each round.

Friday WOD 4/9/15

Warm-up
1x 600m run
3x 15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups

Basic Strength
Shoulder Press (1x max reps)
2×6
2×4
3×3 @80%
1x max reps @85% 7×37.5
*rest 1,5-2min

Metcon
90sec work, 30sec rest
I. 200m run
amrap russian twist
II. 15/12 cal row
amrap sit ups
3min rest

Metcon (Time)
5rft
9 ohs 45/30
9 burpees over the bar
(15min timecap)
RX 6:03 min

Partner WOD and Icke Celebration

This Saturday was a bit special because our box celebrated its first birthday. So there were no regular classes. Instead it was partner box day. i went to the 12pm class and did the class with own of my friends. It was fun because there was another “pair” we could compete with – we are kinda of similar, just my strengths is more endurance and gymnastic and the other girl is strong in lifts and weightlifting. Luckily for me, it was pure endurance… 😉

Warm-up
300m partner barbell walk
600m run
300m partner barbell walk

Metcon (Time)
for time
in teams of 2
one works, one rests
800m run
70 swings
60 sit ups
50 mountain climber
40 wall balls
300m buddy carry
20 burpee box over
100m buddy carry
20 burpee box over
300m buddy carry
40 wall balls
50 mountain climber
60 sit ups
70 swings
800m run

We needed 26:22 in total but in both of our teams the guy had to do all the buddy carrying…, where they passed us. Haha, but we caught them during the last round of the 800 m run. Actually the buddy carry was for me no rest at all, it kinda hurt and I had to make my body tight no to fall down. :/

Before we celebrated I did bench press, OHS and with my wod competitors some gymnastic… 😉 Fun Day

bench press
10×2 50kg

OHS heavy 3
3×3 51kg

E2MOM 10
3 weighted pull ups (1,25/2,5/5/5/5)
3 weighted dips (1,25/2,5/2.5/-/-)
Actually I am not sure if we did 6 rounds. My right shoulder hurt (still does a bit) and I decided to do push ups instead the ring dips but I thin I did 3x push ups…)

WOD 28/8/15

I taught the CF Kids class and did a bit of snatch practice afterwards, looked funny:

I was actually focusing on keeping the bar close to my body and opening my hips, so I don not care about the falling, the video was def not my best lift from yesterday, but still, it felt better than normally…

Warm-up
1x 600m run
3x 30sec su
10sec du
3x 15m wheelbarrow
5 ring rows
5 plank to push ups
3 push ups

Shoulder Press (1×3)
2×5 15/25
2×3 30/35
3×3 @80%+ 40kg
*last set +max reps push press: 10
*rest 1,5-2min

Metcon (No Measure)
2x 40sec work, 20sec rest
I. ghd sit ups
II. superman medball throw
III. hollow rock
IV. superman halo
V. chinese abs
VI. superman
VII. leg raises
– 3min rest –
Metcon (Time)
10rft
10 burpees
*rest 30sec
RX 😉 8:11min

Wednesday 19/8/15

I did the 8:15am class and came back in the afternoon to do some more training… I love holidays!!!!

Warm-up
3x 600m run
squat routine
ankle routine
3x
7 squats
5 ring rows
3 push ups

Back Squat (7×3)
2×7 45/55
3×5 60/65/75
7×3 @80%
I did the first set with 85kg but it was to heavy… 😦 So I did 6x80kg
1×10 @55% 60kg
*rest 1,5-2min between sets

Metcon (No Measure)
4x
15sec hold ring support
15sec rest
15sec hold chin over bar
15sec rest

METCON
amrap 3
6 thruster 45/30
9 burpees over the bar
Metcon
amrap 3
6 hspu
9 deadlifts 45/30
RX 3+4 & 4+6

Monday 17/8/15

Warm-up
2x 300m run
10 russian kb swings
2x 30sec su
10 sec du
2x
12 frontrack lunges
10 good morning
8 front squats
6 deadlift

Basic Strength
Deadlift (7×3)
2×7 55/75
3×5 80/85
7×3 @80% 95/100/100/2×100/95/95/95
100kg was too heavy for three reps 😦
1×10 @55% 65kg
*rest 1,5-2min between sets

Metcon (No Measure)
3x
10 one legged bridge ups each leg
15 hollow rock
1min work on hspu

Metcon (AMRAP – Rounds and Reps)
amrap 12
20 sit ups
15 swings 24/16
10 hspu
RX 7+24reps
This one felt great.

stric MU
3-2-2-1

power clean and push press/jerk
3×35 3×40 3×45 3×50 3×50 3×45 3×45
This is an area to work on!!!!!! PUSH PRESS felt horrible, push jerk was bad as well. I am scared to go under that barbell…

5 sets
6 strict pull ups & 3 deficit kipping HSPU (20kg plate+10kg plate), 1:30 rest in between the sets

Saturday Morning 15/8/15

Warm-up
3min run
3min row
squat routine
3x 30sec su
10 sec du
ankle routine
2x
5 hollow rocks
5 superman
7 squats

Basic Strength
Overhead Squat (1×3)
10×3
*all sets @(03X0)
*work up to a heavy set of 3 reps
*rest 1,5-2min 25/30/35/40/45/50/45

Metcon (3 Rounds for calories)
e3mom 24
I. 3 min row for cal 1 min transition
II. 4 min rest
3 times rowing, each set 50 cal