Drop In San Francisco

Finally: Summer Break!!!!! I started my USA trip on Tuesday. First stop: San Francisco. I definetely wanted to drop in @ CF San Francisco, Kelly Starret's box. Unfortunately he is not coaching many classes anymore. When I checked for a wod during my stay, there was only one Metcon class (more like a bodyweight class, also for beginners) and even this class was substituted when I checked the schedule again. So we booked a regular wod. The drop in fee is quite expensive: 40 dollars, no shirt included. But the whole city us very pricey, most boxes ask for a 30 bucks drop in fee.
I was checking the wods online, they post them every day and the programming looks really good, lots of emoms, gymnastic skills and exhausting wods with an rx plus option.
The box itself is close to the Golden Gate Bridge, we walked there from our hotel in downtown. It is really good equipped, lots of dumbbels, barbells, plates. I trief the trueform runner for the first time, weird thing 😉
Our wod was only a warmup and an amrap, using the benchmark wod "The Chief". I was hoping for a strengths or gymnastic part. At the end we did a little buy out, everyone on his/her own. The coach did a nice job, looking for good reps and no cheating.
Afterwards I bought two tops, ouch, I really left my money there. The breakfast afterwards was earned. 😉

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Berlin Throwdown 2017

What a weekend, the second year in a row our box organized the Berlin Throwdown: http://www.berlin-throwdown.com/

https://www.facebook.com/BerlinThrowdown/

https://www.facebook.com/BerlinThrowdown/videos/501695320169175/?hc_ref=ARSNu72eGfVWVjbkZgScLFJUThwdDjU1NgbWBRzy5mRCT71zeKD689zHr5OaONpsLLM 😉

And they did great. I have been on a couple of Throwdons and competitions and can compare them. It was well organized, we good some goodies and an event s-shirt (still hoping for tank tops for the girls one day). The location was the same like last year, more space was used this year. Schedule, heats and structure really good prepared and all the people had a lot of fun…
We started as a team again: “Chilli Vanilly 2.0”. It was my third competions in four weeks, so I was really tired and felt the stress on my body. The ggod thing was, that we only had to compete on Saturday because Sunday was just for individuals. The workouts were hard, 6 events, including one stupid (because I am bad at it 😉 ) squat snatch ladder.

It was more demanding than last year and the teams athlete field was much stronger (I think even stronger than the individuals).

Masters/Elite Event
For Time: 40m Sprint, 60m Sprint, 80m Sprint (Shuttelruns) – straight into- 400m run, 800m run, 1200m run

Event 2
For Time:
Partner A
21-15-9
Burpee
Hang Power Clean 60/40
Partner B
21-15-9
Box Over
Shoulder to Overhead
60/40
Partner A+B
45 Burpee Box Over
45 HPC + Jerk 60/40

Elite Event 3 – Snatch Ladder

Elite Event 4:
AMRAP 16
1 Round:
5 Syncro C2B
10 Syncro T2B
15 Wall Balls
then:
10 partner Deadlifts 170/120
10/5 Muscle Ups
2 Round:
5 Syncro C2B
10 Syncro T2B
15 Wall Balls
then:
20 partner Deadlifts 170/120
20/10 Muscle Ups

Event 5
For Time:
60 hspu
60 pistols
slamball lunges 50/30
2rounds stadium slamball carry
handstand walk

Event 6 timecap 3 min
partner A 30 thrusters 50(?)/35kg
sprint
Partner B 30 thrusters 50(?)/35kg
sprint

We finished up 13th, which was not our goal. But we had some bad moments and bad luck with judges, getting no rep-ed and being super strict (too strict) with some of the movements which is annoying when u compare with other teams and their judges…

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
100-200-300-400-500-600-700-800-900-1000m

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… 😉

Rest Day…. 4/7/15 Happy 4th of July

It is just too hot, after working out without any rest since last week Tuesday, I decided to be lazy today… Berlin burns….