Mini vacation – drop in @ Rams Training

I had one week off and we decided to do a three day trip to Poland, it is about a 3-4 hour ride to Kolberg, a town right on the Baltic Sea. There is even a gym that is doing wods and CF orientated stuff but they are not an official affiliate because the yearly fee you have to pay is really expensive for them. the drop in was only 7 Euro and the program and the gym were really cool. The weather was perfect, we walked along the beach, rented bikes and cruised around…

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Saturday 13/5/17

Warm-up (team)
600m run
300m buddy carry
600m run

Metcon team of 2
one works one rests

for time
210 kb swings 24/16
30 burpees
180sit ups
30 burpees
150 push ups
30 burpees
120cal row
30 burpees
90 kb squats 24/16
30 burpees
60 sdhp 24/16
30 burpees
RX 34:59 or so…
——————
Afternoon

Front Squat
1-1-1-1-1-1-1 (76.5,76.5,72,72,76.5,76.5,76.5)

Deadlift
5×4 (75,85,80,95,100)

5rds
chest to bar pull ups (between 7 and 10)
strict unbroken HSPU (between 5 and 6)

Cool Down
40 cal assault bike
30 squats

Triple Monday :) 21/3/17

Warm-up
10 hollow rocks
5 squat jumps (I came late ’cause of teaching CF Kids class…)

Metcon (No Measure)
in teams of 2:
you go, i go

amrap 10:
10 squat jumps
10 pull ups (could go unbroken almost (every?) set)

amrap 10:
10 push ups
10 t2b (did unbroken)

amrap 10:
10 hollow rocks
10 sit ups

amrap 10:
30 sec du
20 burpees

amrap 10:
20 kb swings
20 sdhp (20)

WOD
Warm-up
I skipped it because of bodyweight…

amrap 9
20 power snatch 35/25
20 wall balls
5+31

rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
15 front squats 35/25
15 pull ups
9+19

rest 2min
Metcon (AMRAP – Rounds and Reps)
amrap 9
10 strict press 35/25
10 burpees otb
9+14
——————

Weightlifting
– snatch day :/

5 Snatch Balances | 25 kg
5 Snatch Balances | 30 kg
5 Snatch Balances | 35 kg
5 Snatch Balances | 40 kg
5 Snatch Balances | 40 kg

3 Hang Squat Snatches | 25 kg
3 Hang Squat Snatches | 30 kg
3 Hang Squat Snatches | 35 kg

2 Squat Snatches | 35 kg
2 Squat Snatches | 40 kg
1 Squat Snatch | 42.5 kg
1 Squat Snatch | 45 kg

11 Back Squats | 75 kg
10 Back Squats | 75 kg

Monday Madness

Wohoo, my day, three classes in a row, this is what I need to get actually tired. 😉

Bodyweight
Warm-up 3x
5 burpees
10 sit ups
15 squats

Metcon (No Measure)
amrap 5:
10 hollow rocks
10 sit ups

amrap 5:
10 kb swings 16/24
10 lunges

amrap 5:
30 sec plank
30 sec knees to elbow

amrap 5:
30 sec walk up to toes
30 sec superman

Metcon (No Measure)
amrap 20:
10 burpees
10 pull ups
10 burpees
10 kb swings 16/24
10 push ups
10 sdhp
10 hollow rocks
4 rds+10 burpees RX

Warm-up
Team #2
3x
20 partner wall balls
20 burpees over partner
—————-
We skipped the warm up…

MädCon U go, I go

Metcon (Time)
5rft
10 pull ups
5 clean & jerk 60/40

Metcon (Time)
5rft
10 s2o 60/40
15 wall balls

Metcon (Time)
5rft
10 deadlifts 60/40
25 du
——————–
Weightlifting
Snatch Day

Saturday

Today I just did the partner wod in the morning, I had a lot of long training days this week, I felt a bit sore and tired, so it was time to take some rest in the afternoon. The wod was not that hard, my partner was struggling a bit so I did not want to push him too hard. 😉

Warm-up in teams of 2
2x
10 burpee over partner
15m wheel barrow each partner
20 partner wall balls
30 cal row

Metcon, one works, one rests

00:00-05:00
max reps partner wall balls

05:00-10:00
max reps sdhp 32/24

10:00-15:00
max reps push ups

15:00-20:00
max hold chin over bar

20:00-25:00
max reps back squat 50/35

25:00-30:00
max reps pull ups

30:00-35:00
max cal row

Wednesday 13/7/16

Warm-up
900m run
20 plank to push up

30sec work, 30sec rest
pike lift variations
I. both legs
II. both legs split
III. left leg rotation
IV. right leg rotation

Bench Press (3×3)
7min to warm up
3×3
*increase weight 1-5kg
The second time I tried 60kg, again did not work… I think I did 8 or 9 reps using 60kg but could not do them in a row… :/

Metcon (AMRAP – Rounds and Reps)
amrap 10
20 wall balls
15 sdhp 32/24
10 box jumps
4+35 RX
no rest
Metcon (AMRAP – Rounds and Reps)
amrap 10
15 push ups
10 sec hanging L-Sit hold
5 strict pull ups
5+10 RX

Back in the box, Wednesday 18/5/16

We came back to Berlin on Wednesday in the afternoon. I spent a couple of hours with my parents before I headed to the box and did one weightlifting class and the regular wod (late class – 9pm)…

It was the first time after a couple of months I went to weightlifting because the time is a little bit difficult for me, I normally train at 5pm on these days and have to wait too long afterwards, a bit pity…

We worked on my “favourite” movement: the snatch. Well, what should I say, I am still bad at it… 😉 In comparing to all the other stuff I am soooooooo far behind with the snatch. I still just do not get it.

The class was fun:

Warm-up 2x
100 single under
8 squats
6 ring rows
4 push ups

20 banded good mornings
40 superman

Basic Strength
Bench Press (5×5)
7min to warm up to 70%
then 5×5
*1:30min rest between sets
45kg

Metcon (Time) up and down
30 sdhp 32/24
30 push ups
30 hollow rocks
30 kb swings 32/24
30 sit ups
30 t2b
RX 13:12 min

Tuesday Back in my home box…

Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups

Gymnastics (for reps)
4x
a)max reps ring pull ups
b)max hold chin over rings
30 sec rest
c)max reps push up to elbow
d) max hold bottom position
30 sec rest

Metcon (No Measure) 3x
15 leg raises
5 banded steps each side

Metcon (Time)
66 lunges
44 sdhp 32/24
22 burpee box over
(15min timecap)

Monday – Back to school 31/8/15

So the easy training days and double training days are kinda over, of course I try to include them into my schedule as much as I can…

I am not happy with my benchmark result. I got 14 reps less but I hope it was just the weather (35 degrees), my day back at work and I am still fighting with the wall balls after my Sri Lanka break. We also had to change the order and start with box jumps. So my rest was after the sumo deadlift high pull, this also influences the result (pos or neg I don’t know). So I missed my 300 minimum goal…, disappointing

Today I did press before the class and worked on my gymnastic skills

Press
1×3 41kg (by accident)
5×5 36kg

e10mom
5 strict pull ups

strict MU
3/2

Handstand Walk and some strict HSPU
———————————-
Warm-up
2x 300m run
10 russian kb swings
2x 12 frontrack lunges
10 good morning
8 front squats
6 deadlift

Basic Strength
Deadlift (2×1)
2×5
2×3
2×2 @80% 95kg
2×1 @90% just got on at 110kg
*rest 1,5-2min between sets

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
push press 35/25
sdhp 32/24
RX 296 reps 😦