Deload week – not for me 1/6/15

I am not so happy with the current cycle and the deload week because I don not think it is helpful for me and my progress,so I have to do some extra work next to the classes. I am also not so happy with the kinda easy wods because they don’t challenge me and I feel lazy…

Warm-up
1x 3min rowing fish game
3min run
2x 7 squats
6 plank to push up
5 ring rows
4 T’s
3x 1 turkish get ups each arm

Mobility
ws mobilisation flex/ext (3min)
with partner: plank on hands with pressure (4min)
side plank on hand (4min)

Basic Strength
Turkish Get Up (1×3)
take 20min to work up to a heavyish set of 3 tgu
I finished up with 24kg

Metcon (No Measure)
3×3
10m bearcrawl
10 swings 24/16
200m run after 3 times
*use run as rest
*try to increase intensity every set (70%, 80%, 90%)

My brother is in the city. He just started CrossFit. So we trained a bit together. I looked at his movements and gave him some tipps. We did shoulder press, backsquat, deadlift, some handstand work and practiced pull ups.

Monday and Tuesday after the competition 4/5715 5/5/15

On Monday I felt a bit sore, actually not too tired. I went to the box for a little afternoon session. No barbell was involved… We did the first part of the wod which included mobility and turkish get up (sets of 5 with 8kg, 12kg, 16, kg and one set of 20kg). Afterwards we did some strict muscle up. I did my first weighted MU- using a 2.5kg plate. We practiced butterfly pull ups and finished with a strict pull up ladder: 8/7/6/5/4/3/2/1

On Tuesday I did a 5km run, active recovery. I felt really tired during the run and was kinda slow, so it was good to take the day off.

Partner WOD & Team Training Saturday 20/12/14

Warm-up
3x 20sec work, 10 sec rest
squat
plank hold
ring row
active hang

2×3 turkish get up each arm

Basic Strength
Turkish Get Up (3×5)
3×5 turkish get ups each arm
16/16/20
*increase weight with every set
*rest 3min in between sets

Metcon (AMRAP – Rounds and Reps)
teams of 2
1 works, 1 rests

amrap 20
50 pull ups
500m row
50 kb push press 16/8
500m row
I worked with another girl… She was fighting so hard during her rowing… 🙂 So we had 2 full rounds, plus rowing and one kettlebell push press 🙂

In the afternoon we met for a team training.
In teams of three, four teams

40 deadlift 70/100 kg
60 hang power clean 45kg/
80 front squat 40/
100 shoulder to overhead 35kg

I worked with one guy and one girl. The challenge was not let the bar down during transitions. It worked pretty well. I rx the weights, the guy, too. The other girl used some lighter weights for deadlift, clean and squat, so we had to change the weights more often but it worked fine. We finished third, which was fine and fun…

Morning WOD and Afternoon Training 30/11/14

Warm-up
2x 10 swings 5 burpees
2x 2min banded hip flexor stretch (1min each side) 2min ido portal squat routine

2x 3 kb lunges 3 squat jumps

Basic Strength
Back Squat (3 – 3 – max reps)
bsquat
1×3 @70%
1×3 @80%
1x max reps @90% with perfect form 4x 87,5 last one bad form
2×10 @ 55%
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon (No Measure)
3x
30sec work, 10sec rest
I. hollow rock
II. superman
III. floor wiper

Metcon (2 Rounds for reps)
amrap 4
10m crab walk
10 swings 32/24
*buy in: 500m row
2min rest
amrap 4
10 ring dips
10 pull ups
*buy in: 30 burpees
RX 79 reps

I came back in the afternoon to train with two others and work on my skills:

3 rep max OHS 52,5
3×5 deadlift 85kg

WOD
50cal row
1 min rest
3 min max muscle ups (5)
1 min rest
3 min turkish get ups 16kg (10)
3 min max muscle ups (4)
50cal row

Nice thing to work on my Muscle Ups…!!!

WOD 19/11/14 NO PROGRESSION

Warm-up
4x
5 hollow rock
6 swings
7 kb deadlift
2×3 turkish get up each arm (12kg)

Basic Strength Deadlift (5 – 5 – max reps)
1×5 @65% 70kg
1×5 @75% 80kg
1x max reps @85% with perfect form (max 10 reps) 7x90kg felt heavy, pain in my back
2×10 @ 50% 55kg
*add 0-10kg to last weeks max rep set
*rest 2min in between sets

Metcon (Weight) emom 10
1 turkish get up each arm (16kg, 2x20kg right arm)

Metcon (Time)
for time
30 burpees
20 pull ups
10 swings 32/24
300m farmers walk 32/24
10 swings 32/24
20 pull ups
30 burpees
RX 10:11

WOD 22/3/14

Another benchmark Sunday but not manageable with RX weight, 24kg Kettlebell for girls…, now way… It was shoulder and arm wod in combination with technique, not very fun actually but I think good for working on strength and skills.

I used 12kg KB for the get ups and the squats and 20kg KB for the swings, pain in the ass…. :O Lol as you can see from the results some people did not write their weights. I think no one was using RX weights, the girls except me and another one used between 4-8 kg for the squats and get ups and 12kg/16kg for the swings, lol all the early finishing girls did, that explains the good time as well 😉

Afterwards I did a bit weightlifting but was more focusing on getting ready for repeating the 14.4 open wod, my goal is to hit the 180, I m not getting a muscle up done but I wanna finish the cleans. I am a bit scared because it is very exhausting. My rowing is not very good and the cleans are really heavy at the end, so fingers crossed for another try…
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