150324 – Overhead Squats, Burpees

Hey Fitness Friends,

our first move is somewhat complete and we are preparing for our second move. We really love it here and it is somewhat sad that we are leaving Texas.
Today was rough, simply because the Overhead Squats were difficult. I hit a PR though!

But what

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150323 – Double Unders, Push Press, Sit Ups, Run

Hey Fitness Friends,

this was todays workout.

Workout of the Day:
5 rounds for time of
50 Double Unders
25 Push Press 75/55 lbs
15 Sit Ups
200 m Run

Our Results:
WOD: K finished in 31:15 min Rx. I finished in 26:30 min Rx

Stay Strong!

Philipp

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150317 – Cleans, Wall Walks, Pull Ups

Hey Fitness Friends,

this was todays workout

Strength:
1) 3×5 Backsquats @ 70%
30 sec Rest
8 Pendlay Rows (AHAP)

Workout of the Day:
10 rounds for time of
3 Squat Cleans 135/95 lbs
3 Wall Walks
6 Pull Ups
*20 min Time Cap

Our Results:
WOD: K finished 7 rounds and 3 reps in 20 minutes with 85 lbs. I finished in 19:01 with 115 lbs.

Stay Strong!

Philipp

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150223 – Front Squats

Hey Fitness Friends,

my hands are getting better and recovering well. We are both also half way done with the rowing. I am slacking on Insanity a little lately, but I don’t want to do too much volume. The first two weeks were awesome, but I just burned out a little.

Strength:
1) 5×3 8 Push Press (max for the day)

Workout of the Day:
15 min AMRAP of
Front Squats 50/30 kg
*every time the bar leaves the front rack results in 20 Sit Ups

Our Results:
1) K went up to 40 kg. I went up to 50 kg. We wanted to go somewhat heavy, but still stay light.
WOD: K did 94 reps. She wanted 100 and almost got there. I did 83 reps.

Stay Strong!

Philipp

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150220 – Pull Ups, Deadlifts, Handstand Push Ups, Toes to Bar

Hey Fitness Friends,

so this was a team workout and we did not feel quite up to going. We knew though that we had to. After all it was maybe not such a good idea. We tore both of our hands up, which is not the best thing to do with the open coming up in less than a week. I think we’ll be ready though, at least as ready as we can be in Germany and for this year.

Workout of the Day:
for time:
100 Pull Ups
50 Deadlifts 100/75 kg
50 Handstand Push Ups (strict)
50 Deadlifts 100/75 kg
100 Toes to Bar

Our Results:
WOD: We used 75 kg for the Deadlifts and did Kipping Handstand Push Ups. We stopped at 23 Minutes with 27 Toes to Bar. Like I mentioned we already ripped our hands and it was not worth it to us to really injure ourselves.

Stay Strong!

Philipp

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150218 – Box Jumps, Kettlebell Swings, Toes to Bar

Hey Fitness Friends,

I think is is time for a little status update. I haven’t posted much the past week. We took some time off from CrossFit. The break was needed and we feel refreshed. We still did our Insanity Max30 workouts. They are still hard, but giving us results.
We are also making more conscious efforts towards our diet. We found a brand called True Fruits, which bottles up fruit and green smoothies. We really like them. K also start liking more fruits and we are trying to incorporate more vegetables and healthier carbs into our diet. We have so far gone 3-4 months without having any kind of soda and 2015 without any fast food. Other bad choices are slowly eliminated as well, since we are cutting back on candy and chocolate. We are not restricting it and let ourselves have a piece if we want to. The “want” is not there very much though.
Even though our scale is definitely messed up there is some truth to it and this morning I recorded my lowest weight since starting 2015 and taking this whole thing a bit more serious.

K and I also signed up for the open on Tuesday, which was also my birthday. It will be my second time and K’s first. Even though we will be performing the first two workouts in Germany, we will be competing out of the South Central region and be there for the last 3 weeks.

The workout yesterday was great. A lot of things felt much better, due to the rest and Insanity. We also warmed up with a 7k+ row. This got us a good chunk closer to our goal.

Workout of the Day:
20 min AMRAP of
21 Box Jumps 24″/20″
15 Kettlebell Swings 32/24 kg
9 Toes to Bar
*Teams of 2

Our Results:
WOD: K and I did it Rx and completed 9 rounds and 3 Kettlebell Swings.

Stay Strong!

Philipp

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150211 – Wallballs, Burpee Box Jumps

Hey Fitness Friends,

so Insanity in the morning was brutal and I had to quit. When it came to the evening, we did not want to do box jumps. We ended up doing box jumps, because our alternative was worse. We are also making good progress in our rows.

Strength:
1) 5×3 Back Squats

Workout of the Day:
3-6-9-12-15-18-21 for time of
Wallballs 20/14 lbs
Burpee Box Jumps 24″/20″

Our Results:
1) K started with 40 kg and went up to 70 kg. I started with 60 kg and finished with 97 kg.
WOD: K time capped herself at 20 minutes. She completed 10 Burpee Box Jumps in the round of 18. I finished in 20:54 min. I messed up on my 18 Burpee Box Jumps. Sub 20 is more than possible at the moment. Embrace the suck!

Stay Strong!

Philipp

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150210 – Randy

Hey Fitness Friends,

we did “Randy” yesterday. We did it for the first time last September and it was awesome to see we improved. My chest started hurting again, so I sat out on the skill.

Strength:
1) 5×3 Strict Handstand Push Up + 10 sec Handstand Hold
2) 5×3 Strict Toes to Bar + 10 sec L-Sit Hold

Workout of the Day:
“Randy”
for time
75 Power Snatches @ 35kg

Our Results:
1) K did the HSPU from a box/floor.
2) K tried to get up to the bar, but did not quite make it. She got as high as she could!
WOD: K used 30 kg and finished in 9:56 min. That is a 2 min PR from last time. I finished in 8:10 min. Last time I used heavier weight, but I still shaved over 4 minutes off my time.

Stay Strong!

Philipp

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150209 – Tabata This

Hey Fitness Friends,

so this was some rough fun. Tabata is always rough.
K and I also started Insanity Max30 on Saturday and it has been going great so far. It is an additional challenging piece of cardio. I hope it will help with a lot more than just our physique.
Here is also a little update on our Rowing progress:
Rowing Progress_10_02

Strength:
1) 10 min Alternating EMOM
Odd: max. 10 Strict Pull Ups
Even: max. 10 Strict Ring Dips

Workout of the Day:
“Tabata This”
1) Squats
2) Double Unders
3) Burpees
4) Kettlebell Swings 24/16 kg

Our Results:
WOD: I will write our lowest scores below
1) K got 12 and I got 13
2) K got 10 and I got 13
3) K got 4 and I got 4
4) K got 7 and I got 7

Stay Strong!

Philipp

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150205 – Push Press, Kettlebell Swings, Box Jumps

Hey Fitness Friends,

read a lot easier than it ended up.

Workout of the Day:
4 rounds for time
25 Push Press 35/25 kg
15 KB Swings 24/16
10 Box Jumps 24″/20″

Our Results:
We both did it Rx. K finished in 13:26 minutes. I finished in 14:33 minutes.

Stay Strong!

Philipp

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