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.

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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

When I saw the open announcement in the morning I decided to do (at least) partly the wod at my box today. It just kicked right into my face, I do have one big weakness: squat snatch-heavy squat snatch, and this is all the open wod was about… 😦 A sad moment for me…

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

The snatch is my weakest movement since I started CrossFit…, if you compare my development, everything went up or became easier (some slower but still okay) but not the snatch. I am sooooooooo far behind with this lift, made rarely progress in the last years. I am scared to put weight above my head, I still don’t get the technique, pull too early, not close enough to my body, jump to wide when catching the bar, it is a big issue. My one RM is 50kg which is a joke for the time I’ve been doing CrossFit.

So when the wod was online I knew I am gonna be suck anyways… I decided to do the Friday class instead resting to practice my snatch, chest to bar pull ups and do a light metcon:

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

Weightlifting
Snatch (3×1)
emom 15
1 squat snatch
*increase weight every 3rd min

Metcon e3mom 24
I.
10x 10m shuttle run
2x 10m burpee broad jump

II.
40 du
10 t2b
10 power snatch 35/25

I changed it: did easy pace runs, butterfly chest to bar pull ups (sets of 4 or 5s) and 5-6 power snatches…

Saturday 9/4/16

Warm-up
in teams of 2
3x
u go, i go
4 burpees
8 ring rows
12 partner wall balls

Metcon in teams of 2
amrap 40
40 cal row
40 thruster 20/15
40 hr push ups
40 burpees over the rower
*one wrks, one rests

My partner was a bit slower but he really tried hard 😉 We fin ished 5 rounds and 100 reps. Well, I did not feel tired afterwards, good that I came back for my afternoon trainings session…

In the afternoon i came bac and did the full misfit workout: for the first time with some other people from the box:

1. Warm-up
Move deliberately through 5 Rounds:
12 KB Swings 53/35lbs
12 Push Ups
12 Cal on SkiErg – we do cal row instead

2. Strength
Find your 1 Rep Max Power Clean
This was bad today – I only could lift 65kg, I tried 70, did not happen today… 😦

3. Met-Con
5 Rounds for time:
Run 400m
10 Power Cleans 205/135 lbs
135 = 62 kg, well… NOPE
I decided to use 55kg, which felt okay (50 reps). My run was too slow but I still don’t know how to paste it right, my first round of cleans was too slow as well, I took to many long breaks between the singles. I became faster in between but still felt the lack of technique during the wod.
My time was not that good, I actually forgot to look on the clock which is a bit stupid, could have been sth around 12-14 minutes…

4. Gymnastics Test
“JT”
For Time:
21-15-9
Kipping HSPU
Ring Dips
Push Ups

This was one great! I finished first and was abit proud and surprised.
RX 9:52 (still if u compare it with other results from the misfits boars…, mmh)

———
Cooldown 5 rds
15 cal row
20 ghd sit ups
6 strict pull ups

This was the good part afterwards, cheat meal – burritos… 🙂

IMG_0044

Monday 4/4/16

Back to work, back to the routines… After school I came to the box to teach the kids and do the regular class afterwards. The coaches were “warmly”  welcoming me with, I should work only with the barbell and light weights for the next year because my technique sucks and I would benefit so much if I would kinda start all over… Mmh, I know they are right but I am still doing this next to my full time job and my normal life…, it is so hard to focus on just one thing, while losing all my others and working and having a bit of private time… Mmh, I am confused now and do not know how to attack my weaknesses and still work on my gymnastics, strengths and endurance… :/

This week is deload week, so more focus on partner wods, mobility work and other stuff. We’ll see what happens…

Warm-up 2x
200m run
20 jumpings jacks
10 squats
10 dl w/barbell

Metcon (Time)
in teams of 2
10x200m relay
Well, I worked out with the kid today, not really but a super young motivated guy, half of my age…, yes I am old… Our runs were okay but not our strengths
5:49

Metcon
in teams of 2
amrap 4
3 deadlifts 100/70
7 push ups
amrap 4
2 deadlifts 120/85
8 t2b
amrap 4
1 deadlift 140/100
9 burpees over the bar
*rest 1min between workouts
*one works one round, one rests

RX 336,we nailed that…!

German Throwdown… Getting ready

Only 1 1/2 weeks left till the finals. Well on Monday I had a little breakdown after working on all my weaknesses, yesterday was a bit better but still a long way to go… My weightlifting suxxxxx and these are the first events: 1 RM snatch & 1 RM clean&jerk. I am so lost. This will be embarrassing, I am still not having the proper technique, so I can not lift heavy weights.

The days before the competition I focus on the weightlifting, muscle ups, T2B, Handstand walk and skill training. I would love to get more wods in but it is so hard to motivate yourself to do sth during open gym on your own.