Thursday 17/8/17

I think, it was the third ir fourth time I did it…, haha for after the holidays it was okay, 15:46 RX…

Bench last set 42kg – felt heavy

———-

assault bike 15 min 30/30

press 5×3 34kg

deadlift 1×5 87.5 kg

box back squat 8×2 78kg

dumbell kipping hspu practice

muscle up practice

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Vegaaaaaaas…. 10/8/17

Other people drink like crazy and lose lots of money – Well I go to a CrossFit class… 🙂
We went to CF Max Effort this morning. The drop in is 20$ per person, kinda cheap in comparing to San Fran. The box is really nice, big, with a lot of fun stuff to play around. The coach was really nice and the wod made fun and hurt. I earned this mega brunch afterwards…

Seattle CrossFit 31/1/17

Sso, we will be in this area for a bit more than a week. I have friends here who used to train with me in Shanghai and we can stay at their house and train together at CF North Sound. I got a really cool deal for. drop in week and will train there now hooefully almost every day, judt doing the regular class, no extras 😉

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. 😉

Looking back…

The last couple of weeks were to stressful and exhausting, jobwise and crossfit related. I did not even have time to update my blog a little bit. It was just to much to do. All the qualifiers and competitions next to end of school year work. Yes, I am full time teacher at a school with a lot of different students, not the easiest thing to do CF on that level I try to do. And I do not like admitting it, I am not in my twenties anymore. My body reminds me on that when it comes to situations like that.

My CF journey started in my 30ies, I had never done a real competitive sport before. I kinda started from point zero, couldn’t do a handstand against the wall, not a single strict pull up. I just visited a global gym, jogged and used my bike. It was such a hard way to be where I am now and I am still far away from others who just started CF but are younger or have an athletic background. It is and is has always been a struggle.

There are so many moments I am really pissed because I have to put so much more more in my training and I am still behind, this can be frustrating and it takes a lot of time and patience. And there is my real job, my other free time (family, friends)which is so hard to bring together. The last weeks were just to much and I am very happy to be done with competitions for the summer. I will try to breath, go back to training but do things I love. We will see how it works out.

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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Berlin Throwdown

So, the next qualifier is already on and I am not sure if I am ready…

http://www.berlin-throwdown.com/

Our box started this competition last year and this year they give another shot. I am in the same team as last year. My strong and daily getting better friend – and me…ohoh. They announced the first wod on Monday and even the cycle in our box id totally different right now, they decided to it as today’s wod. So I skipped the class because I wanna do it on Friday or Sunday.
IMG_4479
I did the welded athlete today and a emom to work on the movements for the first qualifier wod but before I enjoyed an awesome omlette:
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WARM UP
-30 Cal Row
-30 Air Squats
-20 Push Ups
-10 Strict Pull Ups

SKILL
5 Rounds
20/15 Cal Bike or 30/24 Cal Row
4-8 Muscle Ups (Choose number)

STRENGTH
Squat Snatch
5×2 (Drop and reset) Rising
Start @70% (went up to 45kg, not very good)

STRENGTH
Snatch Pull
7×1 @115% (58kg)

METCON 3 RFT
-15 TTB
-12 Front Squats @135/95
-9 Deficit Strict HSPU (3/1 inches)
10:47.00 Rx

Bar Facing Burpees 10×7
(Rest as needed-Focus on efficiency of the movement and your breathing.)

ACCESSORY
Reverse Hyper
4×25

EMOM 10
a) 15 wall balls (unbroken)
b) 10 pull ups (unbroken)

practice handstand walk

Mobility
1. Forearms
2. Front Rack
3. Ankle Dorsiflexion

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

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