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

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

Sweaty Friday

Warm-up
300m run
2x
10 goblet squats
10 swings
10 ring rows

2min partner split stretch
2min partner shoulder stretch

Clean + Jerk
3 clean deadlift
3 clean high pull
3 muscle clean
3 power clean
3 clean
3 split jerk

Weightlifting
5min warm up
7x 1 clean pull + 1 power clean + 1 clean + 2 jerks
*rest 1:30min between sets
* work up in weight as needed
7×1 55kg

Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
I finished 12 muscle ups.

Saturdays are fun :) 3/9/16

Morning WOD – Partner “Madcon”

Warm-up
in teams of 2
*coach forms the teams
1k row
30 burpees
1k row

Team Madcon
00:00-12:00
20 synchronized burpees over the bar
30 power clean 60/40
40 t2b
30 power clean60/40
20 synchronized burpees over the bar
Metcon (AMRAP – Reps)
12:00-33:00
emom 21
I. ghd sit ups
II. cal assault bike
III. partner wall balls
IV. partner push ups
V. strict pull ups
VI. partner pistols
VII. rest
Metcon (Time)
33:00-40:00
20cal biceps row

This was more like a warm up, waking up thing for me… 😉 My partner had some troubles keeping the paste, so I had to slow down…
————————————–

Misfits Afternoon Training
1. Warm-up
Twisted Cross 2:00/side
30 Band Pull-Aparts
Then
3 Steady Rounds:
20 Push Ups
20 Calorie Ski
10 Double Kettlebell Front Squat

2. Strength
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%
49kg/52kg

3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset
45kg

4. Bitch Work
Row 150m x 20
Rest :90 seconds

5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
6/4/4 no deficit, strict with yoga mat

5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy
Never done it as a strengths part, so I just used 50kg

Tuesday 23/716

It is good to have some time to get back into the trainings routine, it feels so much more exhausting than the yeas before. Everything is so heavy and the metcons are not as fun as they used to be…

Today I started with the regular class at our box in the morning. Later one of my friends convinced to join the monster mash with a couple of other athletes at CrossFit Aorta. I am still not happy about the wod, I was really slow… 😦

Class
snatch
e30s for 15 min
1 snatch pull
1 power snatch
1 snatch
70% 1RM – I used 33kg and it felt bad as well, kinda starting from the scratch again
amrap 6
5 t2b
10 sit ups
8+4 RX
-no rest-
amrap 6
5 ring dips
10 push ups
4+4 RX
——————————
Monster Mash
5 min rest in between the wods
1)
run 400
15 muscle ups
run 800
12 bar muscle ups (I did ring mu)
run 4oo
9 rope climbs

2) 27-21-15-9
wallballs + c&j

3) 2 rounds
30 m handstand walk
50 sit ups

I just did about 12m hsw, not the third wod… The whole thing took me forever… :/

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

Berlin Throwdown 9/7 & 10/7/16

It was an early start on Saturday morning, the briefing started at 8 am and of course, I was a bit late… 😉 They announced all 5 wods, there was no cut, so every team could do every wod. This is kinda cool because the team competition was only for one day. Well the wods sounded alright, stupid assault bike – not my best friends and the weights for the shoulder 2 overhead and overhead squat seemed a bit heavy: 55kg.

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1)
A 30 cal assault bike
B 800 m run & 30 cal assault bike
A 800 m run

Yeah…, running and assault bike, one of my favourite combis NOT – at least no box jumps 😉

2)
100 wall balls
100 pull up (partner dead hang)
50 partner deadlifts (90kg)
50 toes to bar (partner dead hang)
25 burpee box jump over

3) snatch/clean and jerk ladder -if partner A can not move on with the snatch, partner B starts with the clean and jerk

4)
6 rounds for time
9 shoulder to overhead (55kg)
3 muscle ups

6 rounds for time
10 m handstand walk
1 legless rope climb

6 rounds for time
5 ohs (55kg)
21 KB swing (24kg)

5)
18 rounds for time
5 thruster
5 hang power clean (30kg)
Every time you drop or switch partners: 7 synchronized burpees over the barbell.

Overall the event was really really cool, the location and the organization was great. A lot of volunteers, many from our box helped out during the throwdown. We finished up 7th overall(from 30 teams) which was the same spot we qualified. We could have done even better but I was the weak part during the weightlifting event because I could only do the 50kg snatch… And we also got 2 important ohs squat no reps during wod 5. Our judge gave me no reps right before the end of the wod, he was really picky with going below, I really don’t think this was necessary. :/ But still it was fun to compete and being part of the event. On facebook there are a couple of videos from the two days.

https://www.facebook.com/BerlinThrowdown/?fref=ts

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…

Thursday – Assault Bike Test

Today I had the opportunity to go to the 7 am class which was perfect. I woke up early, felt fit and awake and decided to go. It was a nice and warm summer day. Right now the sunrise is early in Berlin, so it really did not feel like early morning anyways.

The wod was perfect for a good start into the day:

Warm-up 3x
30 jumping jacks
10 swings
10 push ups

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Weightlifting Clean and Jerk (1×3)
emom 10
3 power clean & split jerk
*increase weight as needed
I finished up with 60kg

Metcon
emom 20
I. 100m run
II. 10 wall balls – I used 20lbs
III. 10 power cleans – I used 35kg and went for unbroken
IV. 10 burpees
——————————

In the late afternoon me and the other girl who is gonna be in our team for the French Throwdown went to CrossFit Aorta to try the Assault Bike in combination with box jumps over and 50kg overhead squats.

Well, what can I say – I totally underestimated the impact of the bike – I did 21 cal, moved forward to try the box jumps overs, heard my friend saying sth like “Be careful with your first jump!” – was wondering about her advice, jumped and almost felt down the hard way… I did not have my legs under control. I did not jump high enough and almost felt. This was one of my weirdest CrossFit moments – hahahaha – I had no control of my lower body. Good we have practiced the combination of assault bike and box jump overs…

Back at home I packed my stuff for Paris, our plane will start at 3:35 pm tomorrow.

Budapest Throwdown Day 1

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We got up (too) early because the masters would be the first heat and we had no time to register the day before. After a muesli breakfast and some coffee we left our apartment to go straight to the venue which was really close by.
When we arrived there, it does not look like a Throwdown. There was a huge sport complex with a big gym, an outside and inside swimming pool and an outdoor area. On the parking lot we saw the rack but nobody was here. Haha, what an interesting start into the weekend. The competition should start at 10 am, we were really wondering about the schedule. But more and more people showed up and they started to bring equipment and the registration opened. We got our goodie bag with two shirts, some supplements and two shakers. The warm up area was actually a CrossFit box in the global gym. I was kinda impressed about the whole complex, lots of things to do there…

http://fandm.hu/en/

http://fandm.hu/crossterem/

http://momsport.hu/en

We need sth like this in Berlin…

Workout 1 started a bit later but still very impressive for the late arrival of the equipment…:

12-12-12
3 rm Hang Clean
9-9-9
2 rm jerk
6-6-4
1 rm snatch
timecap 12 min

This one was not our wod because one of our members can not do handstand push ups, so it was over after we did ours. My 3 rm hang clean was 65 kg, I tried 67.5 but only got 2, because of my elbows but still okay…

WOD 2
This was a chipper, every member has to do at least one rep of each movement in every round:

3 rds for time
30 pull ups
30 wall balls (men’s target)
30 deadlift (50/80)
30 box over

This was better but we lost some time during transitions and got some no reps on the wall balls because u have to hit the target, not jus a wall. So I actually was a bit disappointed with our result. And I ripped off my right hand, the rack was really bad…

WOD 3
This was a fun one, we actually finished 3rd or 4th here, even we messed up a little bit.

1) 15 rope climb attempts (legless or with legs, women 9 points for legless, men 6; regular rope climb 3 points)
We did all my 5 attempts legless, so I am pretty sure this gave us a lot of points

Run around the rack with sandbags/medball

100-100-100 unbroken double unders (each person has 3 attempts) . I do not like unbroken double unders… I started with them, the plattform was a bit unstable and I moved to much, I felt how the floor changed, got a bit nervous and stopped after 96 – damn it!!!!! The two guys had some trouble with the DU – 33 and 12 or 13 reps… :/

Run around the rack with sandbags/medball

10-10-10 unbroken OHS (35/60kg) I started with them and it was okay, the other meber also got the 10 reps and our third can not do it, so he tried but failed…

Run around the rack with sandbags/medball

amrap row
timecap 20 min

Haha, here we got crazy… We had a good finish position, even we had problems during the double unders and the overhead squat. We finished third or fourth overall.
timecap 20 min

WOD 4
Last but not least – the worst “Swim Wod”
10-10-10 sandbag ground to overhead
swim 20 m
8-8-8
swim 20 m
6-6-6
swim 20 m
4-4-4
swim 20 m
2-2-2
swim 20 m

Okay this time it was me, I really suck when it comes to swimming. I am just not that big fan of water and swimming, at least we only had to swim 20 meter. It actually felt good to jump into the water after the hot and sweaty day but I was just slow… Hahahaha, seriously slow. I passed one other woman and I really don’t know how someone can be slower than me.

It was the last wod for today, we packed together went back to the apartment to get ready for dinner. We took the tram and went for pasta in the city center… Looking forward to Sunday…