Saturday 22/4/17

I still train on a regular base: 6 days a week but it i so hard to keep track on all workouts and write about them. As I am using behind the whiteboard to log my results I sometimes just skip writing my CF blog because of time issues. 😉

Last Saturday I went as usual to the morning class and did the 9am class with my favorite Saturday buddy. Unfortunately it was a little chaotic with the workout or the explanation ( I am not sure who’s fault it is).

Warm-up
40 burpees
*partner holds empty bar overhead
40cal row
*patner holds dead hang
40 wall balls
*partner holds deep squat

Metcon (Time) in teams of 2
*barbell is not allowed to touch the floor, every time you drop it is 5 synchronized burpee over the bar for the team

40 hang power clean 50/35
300m run /w barbell
40 s2o 50/35
300m run /w barbell
40 ohs 50/35
300m run /w barbell
40 thruster 50/35
300m run /w barbell
40 burpees (partner holds barbell. Don’t drop it…. You’re almost there!)

So the goal was to hold the barbell all the time and not putting it on the floor. But if you have 2 barbells because male-female you also were supposed to hold the barbell the whole timen and both supposed to run with one barbell. There is kinda no rest for one of them, while others just share one barbell?”!?!

So we started with one barbell, using 50 kg. We did the hang clean, the run, the s2o. Then it started to rain, so one held the barbell while the other was running. I ran. The I started OHS but realized they would be too heavy to do more than 3-4, it was stupid because the RX weight for girls was 15 kg less. It would have taken too long. So I set up another barbell. Then we had to keep them both away from the floor and had kinda no rest in between, so we dropped them a couple of times and did the burpees. In the middle we were told it supposed to be burpees over the barbell… What a chaotic start into the day…

In the afternoon I came back. I am always looking for a new program I can follow because I feel the box program is not right for me, we hardly do things I am not good at. Right now the getting stronger and work on your strengths, doing less metcons and barbell cycling doe not help me getting better. Lindsey Velenzuela, one of the strong CG girls from the US posted on her instagram account sth about “the welded athlete”. I googled it and gathered some information. For 20 dollars a month you can join them. There is an app you can work with, to compare, log your results and see the daily wod. I looked at the test program and really liked it and decided to give it a shot. So I did the first session on Saturday. It was not an easy one… 😉

WARM UP
30 Cal Machine (row)
3 Rounds:
5 Burpees
10 Air Squats
7 Cleans @95/65

METCON For Time
3 Rounds
-10 Thrusters @95/65
-10 Bar Facing Burpees
2 Rounds
-8 Thrusters @135/95
-8 Bar Facing Burpees
1 Round
-6 Thrusters @185/125
-6 Bar Facing Burpees
RECORD TIME!
Time 13:21.00 Rx

STRENGTH
7 Minutes to work up to a heavy Snatch
Weight
45kg Rx 😦 Hallo weakness

STRENGTH
Snatch Pulls
1×3 @85%, 4×3 @90%

Rowing
15×250 Meters
Rest 40 seconds after each set

Weighted Back Raises
3×20
Weighted Pull Ups
3×5 (Heavy)

MOBILITY
1. Front Rack
2. Hamstrings
3. Upper Back Smash

Monday 27/3/17

New cycle at our box, I am not so happy about it…, less metcons with cardio stuff and barbells, instead more focusing on basic gymnastic work and skills. Not so good for more advanced athletes…, I am still thinking about joining the brute strengths program(after my bad open workout 17.3). But if I do so, I kinda have to train on my own, stick with the plan and also find times to do so, open gym is not so flexible with my working schedule. On the other hand, there are a couple of free spaces also after 5pm because bodyweight will take place outdoor during spring, summer and early fall.

Warm-up
wrist prep

each position
20sec rock back and forth and/or side to side
palm down first, then backhand
fingers pointing back, out, for and inwards

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

Metcon (No Measure) 5x40sec work, 20sec rest
russian push up
renegade row
bulgarian spit squats
strict leg raises
seated kb press (on bench)
ring pull ups
waiters walk

Ah and I redid 17.5 because I knew I can do better: 11:07

Weightlifting Class
Snatch

Wednesday 8/3/17

Every 1 min for 15 mins:
1 Clean & Jerk | 45 kg
1 Clean & Jerk | 45 kg
1 Clean & Jerk | 45 kg
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 65 kg

Partner WOD You GO-I GO amrap 17
7 Kettlebell Thrusters, 16 kg
7 Pull-ups
RX 23+11 (my partner did scaled)
————————-
Weightlifting Clean and Jerk

Thursday WOD+Bodyweight

Warm-up
30 swings
100 su
30 swings

Barbell cycling power snatch 3x
3 power snatch 1 stop
3 power snatch no stop

Weightlifting
Power Snatch (8×5)
emom 8
5 power snatch
*choose one weight and stick to it
30kg
2min rest
emom 8
5 power snatch
*adjust weight if needed
*all sets must be touch and go
35kg

Metcon (No Measure) 3x
amrap 3
9 thruster 45/30
9 burpees otb
rest 2min

———————–
Warm-up 2x
60 su
5 push ups
7 sit ups
9 squats
11 hollow rocks
2x
10sec handstand hold
10 superman

Metcon (No Measure) 5x
30-60 sec active handstand hold
20 hollow rocks
*work for quality

Metcon for time:
100 du
90 sit ups
80 air squats
70 pull ups
60 lunges
50 burpees
14.41 (?)

Friday 20/1/17

Warm-up
40 burpees – I was late for class

7min to work on kip/butterfly

Deadlift (1×10)
work up to a heavy set of 10
1×10 90kg

Metcon
2min work, 2min rest
12/8cal row
12 thruster 45/30
Haha, I paced myself wrong, I got faster in the end…
RX
img_3193

——————

5×2 abcksquat 80kg

10 rounds 5 strict hspu+5 strict pull ups (pull ups already felt easier this week)

practice handstand walk

4+3 strict muscle up

Friday

I taught the CF kids and had about 50 min before the class started. I did my 5 rep max strict press before the class because I wanted to do a wod and it would have cost me strengths.

5 max strict press 42kg, perhaps 1-2 kg more would be possible – NEW PR

WOD
30-20-10 (35kg)
power clean
hang squat clean
thruster
push press
oh walking lunges

It took me a little more than 30 min…, I tried to work consistently but I did not as hurt as I would do during a class wod. It it har to push myself when you have nobody next to you… On the other hand sometimes it is also good to stick with your paste… 😉

During th class I did 5×2 strict mu and some KB/DB push press

WOD amrap 10 (16kh), no messure
10 push ups on KBs
15 KB double goblet squat
20 KB double deadlift

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

Monday 18/7/16

Two more days until my summer break. It is time. I feel tired and exhausted also my CrossFit training enthusiasm is not there anymore, so I guess I also need a little break from my CF routine. Next week I will fly to the States for three weeks, I am so looking forward to it. This weekend there will be another little competition: The Spartan Games…

http://www.spartangames.de/

It sounds like fun but I am not really fit and prepared, we will see…

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings
1min ankle dorsflexion w/ bar

Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 power snatch
5 snatch
5 snatch balance

Metcon (Distance)
in teams of 2
00:00-20:00
100 burpees over the erg
max distance row
4121m RX
20:00-25:00 rest
Metcon (Time)
25:00-35:00
you go, I go
19 – 15 – 11
thruster 40/30
pull ups
RX 6:38
Good practice for Fran which I have to do on Sunday for the Spartan Games 😦

Tuesday5/4/16

Only couple of day until The Berlin Throwdown this weekend…

Berlin Throwdown – Your Fitness Event in Berlin

The team competition will be on Saturday, the individuals will compete on Sunday. I am in a team. It is more kinda a partner thing because we are only two persons… 😉 The wods are not announced yet, so we just play a little bit around, practice skills and we’ll see what happens.

Today I started with a fun part – strict muscle ups: 5×4 – whohooo – felt good. I have to try 7 unbroken in the next days 😉 Afterwards I worked on bar muscle ups, they still suck and did some handstand work practice. The it was time do sth for me:

back squat
8×66
8×72
6×77
2×6 83kg – was heavy but okay…

snatch grip press behind the neck 5×10 15kg, 1min rest
I started it as a new cycle…

snatch high pull 5×4 48kg

Partner Wod

1)buy in 800m run :/
100 partner wall balls men height
80 box jump overs
60 pistols
40 t2b
20 handstand push up
buy out 800 m run

The run is the most difficult part for me because I am not the fastest… The partner wall balls were okay, we got a couple of no reps because of me, I first had to get used to the men’s height in combination with the partner work.

2)you go – I go
10-9-…1
thruster+pull ups 30kg

I did all sets unbroken which seemed to be fine after all the work I have done before

Class – I only did the deadlift part:
Deadlift
3×3 107kg, 2min rest

Let’s see if I can hit 110kg next week…

Monday 4/7/16

Happy 4th of July everyone!!!! 🙂 Three more weeks to go till we fly to Chicage, staring our road trip, sooooooooo excited!!!!!!!

Today I did the 8pm class because of my work schedule…, I only did the class, no time for extra work…

Warm-up 2x
20 swings
10 burpees
5 ohs
1min overhead stretch on rings &n1min ankle dorsflexion w/ bar

Power Snatch 2x
5 snatch deadlift
5 snatch high pull
5 muscle snatch
5 snatch grip press behind neck
5 high snatch balance
5 power snatch

Weightlifting
1 power snatch + 2 snatch balance + 3 ohs
e1:30mom 12 (catch deep) *increase weight as needed
25/25/30/30/35/35/40/45

Metcon (2 Rounds for reps)
amrap 3
3 thruster 45/30
3 strict pull ups
30sec rest
amrap 3
6 front rack lunges 45/30
6 pull ups
30sec rest

This was short but really intense…RX 199 reps in total