3x 60m Steigerung (70/80/80)
Metcon emom 8
6 burpees otb
12 swings 24/16
*increase weight every set
It did not feel that good, not working on my deadlifts right now, went up to 1x115kg…
Metcon (Time) 5rft
21 air squats
15 pull ups
This was fun, I started doing the pull ups unbroken but had to split them up in 10s and 5 in the third set, all the other movements very unbroken.
Afterwards I went to the weightlifting class and worked on overhead stuff, not too successful … 😉
I did not do the 12pm class because I had a dentist appointment… So I went right afterwards, did some stuff from my the welded athlete program. The box started a new cycle, back to the more crossfit based wods, focusing on lifts, weightlifting, gymnastics and regular metcons.
– back squat (3 sec down) 5×3 80kg
– high hang snatch 8×1 heavy single (last set 41kg)- I know it is not heavy but it feels like.. :O
– 12 rope climbs
3 snatch deadlift
3 snatch high pull
3 muscle snatch
3 power snatch
3 snatch balance
Push-ups (2x max reps)
Ring Rows (2x max reps)
10 hollow rocks
10 tuck ups
Muscle Snatch (2×1)
1 snatch pull& 1 muscle snatch
*increase weight every 2nd set
Metcon (AMRAP – Rounds and Reps)
14 dl 60/40
14 burpee otb
Metcon (AMRAP – Rounds and Reps)
14 s2o 60/40
14 burpee otb
I was so done after the first wod… My friend, who is really strong and fast was right behind me. I finished my first round right in front of her and this kept me motivated to push even harder. The shoulder to overhead are not my strongest movement anyways, so amrap 2 was horrible, the barbell felt like 5kg heavier, I could not really cycle a lot of reps. Two weeks ago when I did a partner metcon with a friend of mine, we had to do 21 reps, using 35kg. This weight was fine to do one set unbroken and then go for 10/11 reps and 5-6. Well, at least I did it. Work on your weknesses… 😉
I could go right back into training…, just a little sore in my triceps, probably the ski erg. I had a meeting today at school, so I was not sure which class I will make but I was done earlier than expected, so weightlifting and afterwards I just did the workout from the reg. class. I did ghd sit ups instead of toes 2 bars because I ripped some of my fingers on the weekend…
weightlifting: SNATCH day (nth new here)
3 rds for time
30 ghd sit ups
30 mountain climbers
800 m run
This one hurt… Official box timecap was 15 min, nobody made that time. I decided to finish anyways and needed around 16:54. It was horrible exhausting, there was this one athlete chasing me all the time and I did not want her to pass me, she was a really good runner, I am quite sure the run did not bother her. I almost felt down… Good to be pushed but horrible on the other side as well.
What a weekend…, two nights in Paris and five workouts later I am back in Berlin. It was a fun one, still I was struggling with two of the five events but I was already aware of it… We had some good placings (6th, 11th, 12th) and sone bad was well (32nd, 33rd) from 40 teams. At least one bad placing was my fault-30 synchronized power snatches for time was NOT my strengths. Well but I already knew it, at least I am sure I have never so many snatches in that short amount of time. I think around or even under 5 minutes… Sounds not very good but for me and my fear of snatches and my horrible technique when it comes to this movement, it is actually not too bad. I think I did most of them as muscle snatch… F***! 😉
We finished up 16th, a better placing than last year. I had my moments when I was wondering if this all makes sense for me and if I really wanna do this competing thing anymore. I am still thinking about it…
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…
Woohoo, it kinda never ends with these qualifiers… We registered for the Beach Throwdown in the Netherlands and the results must be online until Wednesday night. So we did two of three today. I had a wod appointment with one of my fav wod buddies, so I decided to do number 3 another day (I did not know that the deadline is already Wednesday…), so I have to do it somehow on my busy and long working day 😦
QUALIFIER WORKOUT A
With a clock counting up complete as many rounds as possible in 8 minutes of:
16 Box Jump Overs (24”/20”)
8 Deadlifts (regular 100kg / 65kg)
Add 10kg to the deadlift weight when both athletes have completed a full round
Tiebreak there is tiebreak after the last fully completed round of boxjumps.
– We will do that tomorrow
QUALIFIER WORKOUT B
A combined total of 10 attempts (5 attempts per athlete) in a ground to shoulder, shoulder to overhead.
Each athlete has to make exactly 5 attempts at a lift.
The total weight of the lifts is your end score.
You are free to choose in wich order you and your buddy make the lifts.
If an athlete fails an attempt at a lift, the lift counts as 0kg. Every missed lift will count as one of the athletes attempts.
Both Athletes use the same single bar throughout the workout
Athletes are not allowed to deload the bar once the 8 minutes start: the weight must either stay the same or go up at each attempt.
Athletes are allowed to start with a loaded bar and may assist each other in loading the bar.
QUALIFIER WORKOUT C
FOR TIME 27-21-15-9*
Wallballs 20/14lbs 10/9ft
*Both athletes have to complete a full round of every movement before switching to the next.
Each buddy pair will use one rower and wallball.
It was kinda stupid to do Murph on Monday. I was sore, my pull ups felt not that easy and the wall balls sucked because of my legs from squatting and running. We will see how it turns out…
Heavy Metcon with a partner
200 cal row
10-9-8-7-6-5-4-3-2-1 (you go, I go) bench RX bodyweight (I did 50-52.5)
200 cal assault bike
10-9-8-7-6-5-4-3-2-1 (deadlift 1.5 bodyweight, I did strict weighted pu with a cute 2.5kg plate 😉 – because of tmw’s deadlifts)
300 double unders
10-9-8-7-6-5-4-3-2-1 power clean (we made that up, instead of sled push because it just rained, I started easy with 45 and went up to a medium weight 55)
Haha, it took forever but it was fun. 😀 I have to get back to my welded athlete trainings plan to really work on fitness soon. I really like the structure of the wods and I am feeling a litte bad not taking time to do the workouts. 😦
What a coincident we did Murph today during bodyweight class, 30 degrees by the way… It is Memorial in the US, CF boxes in the States mostly do this wod on that day. So I am not sure if it was planned or not.
I was thinking about going slower than usual because I was also signed in for the regular class and weightlifting (my usual triple Monday)… Well, did not work that well. I actually did not go too hard during the run and I slowed down the squats a bit. My push ups were kinda slow, also my pull ups should have gone better. Well I worked around 85-90 % most of the time. It took me 42:52 minutes. I still wanna have a under 40 minutes time one day, it is possible with rest and a little bit less heat and rest beforehand.
Afterwards I did the regular class but I slowed down and canceled weightlifting…
Metcon (No Measure)
8 supinated bent over row (25)
8 upright row (25)
8 strict pull ups
8 paused back squat (50)
8 dead stop jumping lunges
8 air squats
8 hspu (well, this did not work very well after 200 push ups, I only did 3-4)
8 db push press (2x12kg)
8 lateral plate raises (2×2.5)
Metcon (No Measure)
10 alfredson calve raises lvl 2
5 nordic hamstrings
This time of the year when there are too many qualifiers and I really ask myself why I am doing this… Today I did Berlin Throwdown wod 3 again because I was not happy with my score, I still think I should have done better!
6 min amrap
1000 m row buy in
12 ohs (35)
– 2 rounds –
Before that we tried a yoga class for the box members which was anice experience…
Today I went to the box and get some cardio done. Well, it was not fun. Afterwards I did the back squat from last Monday. That was all for today. I enjoyed my evening at a good Korean restaurant in Berlin, getting ready for the next Berlin Throwdown Qualifier wod this week
300m buddy carry
Metcon team of 2
one works one rests
210 kb swings 24/16
150 push ups
90 kb squats 24/16
60 sdhp 24/16
RX 34:59 or so…
chest to bar pull ups (between 7 and 10)
strict unbroken HSPU (between 5 and 6)
40 cal assault bike