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

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French Throwdown – we made it…

🙂

Saturday Partner WOD

I just love my Saturday mornings at the box with my wod partner in crime. He is the perfect workout match… 🙂

Afterwards I decided to take a rest and did not go back to the gym: great coffee, yummy food and little bit sightseeing in Berlin…

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Monday

It is quite hard to get a spot for a class right now because we have so many new members in the gym, at least I could do the regular wod today…

Weightlifting class was full, it is okay for this week because we have to do the qualifier for the French Throwdown, so I have to be careful with my trainings session.

I did the WOD 2 as a trial last Friday, 1 RM Squat Clean, 75 kg. 77.5 kg did not work because I sat under the bar but could not get up. Annoying, my 1 RM front squat is 90kg… But I squatted before, so I guess, that was the reason. Still, I probably won’t do it again because of 2kg. I am not a big fan of doing 1 RMs anyways… Tomorrow I ll do WOD 1:

Naughty Nate
amrap 8
2 muscle ups
4 handstand push up (with open standard 😦 )
8 American KB swings (24kg)

Warm-up
Snatch position play
1. set up
2. hang
3. high hang
4. snatch pull
5. overhead squat
6. stand up weight overhead

3x
20-60sec headstand hold tucked
60sec rest

Metcon (No Measure)
4x 30sec work, 30sec rest
front squat (I used 65kg)
pendlay row

2min rest

4x 30sec each side, 30sec rest
split squats /w db or kb
one arm ring rows

2min rest

4x 30sec each side, 30sec rest
one legged rdl /w db or kb
even: band pull aparts / odd: band face pull

Another vacation wod CF Albufeira

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We went down south by car. And I did one more wod on the coast at CrossFit Albufeira. The town itself is not very nice, lots of tourists and cheesy souvenir shops, too many not so good looking restaurants and so many hotels and ugly buildings right next to the beach. Our little hotel was 5km away in a smaller place, that was a bit nicer and not so full with all this tourist shops and restaurants.

The box itself was pretty cool, behind the main road and a petrol station, not too big and too fancy, seemed like a real box. On our day there was more fun team workout than a serious wod, which was fine, it was Easter Saturday. We worked in teams of 5 and did different exercises as a team, 5 minutes per station, one minute rest in between. The class took a while, even we did not workout that hard, but they just took their time… ;D

Afterwards I tried their Rogue pegboard which was fun but also very tricky, I managed to go all the way up and down…, yeah.

Sunday 13/11/16

15094269_1089087734537394_3618223427961945936_nWe started early today and did the heavy madcon first. Afterwards it was just time to play around and do some fun stuff… 🙂

Heavy Madcon
teams of two, three stations, you go-I go

1) 5 back squats (80-85%) I did 82.5kg
Farmers Carry, about 20m (2 KB) I used 28kg, could have gone heavier.

2) Bench Press (80%) I used 50kg
DB push up walk (do a push up on the DB, move forward in the plank position
with the DB in your hand), I only used 5kg DBs (about 10m)

3) 20 sec assault bike
KB rack old walk (2x24kg)

Afterwards team wod, share reps
70 wall balls
50 T2B
50 FSQ
25 strict HSPU
20 muscle ups

Another team wod, one/two works, everyone has to do 50 reps of each movement
high box jumps
pull ups
kettlebell swings (16/20kg)
strict press’ (15/20kg)
toes to bar
wall balls (20lbs/30lbs)
burpees
double unders

That’s it! It was a fun Sunday… 🙂

Saturday 12/11/16

Finally I made it twice to the box today, even I was a little lazy during my second session… I just did strengths, gymnastics and a little playtime on the rings.

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

Team Madcon
*one works, one rests
for time
50-40-…-20-10
cal row
air squat

for time
27-21-15-9
wall balls
c&j 45/30
3k run (Time)

for time
3k run

*3min rest between workouts

It was a good one. I had a strong partner, so we were done quite fast with the wods and then breakfast was calling…

Afternoon

backsquat
5×4 84kg

bench press
10×35
2×8 45
1×8 50

shoulder press
2×5 30
2×5 35

L-sit pull ups 8×3

snatch work
strict muscle up work

Monday German Throwdown and Class 26/9/16

Today I did the second qualifier wod for the German Throwdown. It was a 8 min amrap thruster (30kg) and handstand push up: 3-3-6-6-9-9 and so on. I was not 100% motivated, so I finished 15 rounds and did 6 thrusters. I think there is some space for more but I think we won’t qualify anyways because we are not the strongest team and it won’t be enough. We are 4 persons and two got less reps than me, one of the boys and one girl. I am pretty sure as the male athlete you must finish up round 15 and be somewhere in the middle of 18 or further to have a good score…

Afterwards I did the regular class and well, what was part of the wod?! Thruster, my legs were burning and my shoulders hurt. But I wanted to do it after my rest day(s) at home…

Warm-up
I skipped the first part, I had CF kids right before.

2min couch stretch
2min dorsiflexion w/ barbell
2min banded glute activation
10 cossack squats
5 wall squats

Back Squat
5min warm up
1×5 @75%
1×3 @85%
1×1+ @95% 2x100kg- I am not happy with my depth when it comes to heavy reps.

1×20 @50% 55kg

Metcon (Time)
for time
20-15-10-5
burpees over the bar
40-30-20-10
thruster 20/15

Kinda slow, around 8:10 RX

Sunday – Open Gym

Today I took some ideas from the competitors training wods and did a team wod afterwards, nice to train on a Sunday without rush…

Sets
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg
3 Front Squats | 75 kg

2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 33 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg
2 1 Hang Snatch Pull + 1 Hang Squat Snatches | 37 kg

Every 1 min for 10 mins:
5 unbroken Push Jerks | 40 kg

Sets
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
3 Power Cleans | 60 kg
= Not very good

Team of three – one works, one rests, share equally
150 Pull-ups
135 Deadlifts, 40 kg
120 Push-ups
105 Hang Power Cleans, 40 kg
90 Toes-to-bars
75 Front Squats, 40 kg
60 Ring Dips
45 Push Jerks, 40 kg
15 Push Press, 40 kg

Wednesday 6/7/16

Today I started doing some strict pull ups but more focused on my muscle ups. I still do not like stringing them together. It is not easy for me because of my technique problems, my kip is too low, I don’t like the transision between the reps, I still do it more with strengths than anything else. It tis annoying, I am not getting better at them. Always work on your weaknesses -blablabla- to much weaknesses, so I am gonna lose the fun part of CrossFit…

I worked on my handstand walk and did some heavyish overhead squats:
5×45
3 or 4 times 50
4x55kg

We did the class wod as synchronized wod – JT and then practiced barbell cycling

Warm-up
600m 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 60 kg – but I messed up the last rep… :/
*increase weight 1-5kg

Metcon J.T. 25 min time
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
in the remaining time do
B: Metcon (AMRAP – Rounds and Reps)
amrap remaining time
5m plate push 20/15
10 plate g2o 20/15

As I said We only did part A and then switched to the small room

everyone does 15 reps:

30 c&j 35 kg (5 in a row
30 c&j 45 kg (3 in a row)
30 c&j 55kg (singles)