150203 – Double Unders, Toes to Bar, Front Squats

Hey Fitness Friends,

so the doctor was ok, nothing serious. Unfortunately I have even more aches now. Hopefully it will all turn around soon.

Strength:
1) 2×7 Front Squats @ 70%, 2×5 Front Squats at 75%, 2×3 Front Squats @ 80%

Workout of the Day:
2 rounds for time of
40 Double Unders
20 Toes to Bar
10 Front Squats 155/105 lbs

Our Results:
1) K used 59 kg, 63 kg and 67 kg. I used 70 kg, 75 kg and 80 kg
WOD: K did it Rx and finished in 12:29 min. I did it Rx and finished in 9:49 minutes. Biggest struggle for the both of us were the toes to bar.
K also rowed 2211 m. I rowed 2516 m. We are doing the CrossFit 302 Rowing Challenge and are trying to complete 56000 m by March 15.

Stay Strong!

Philipp

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150202 – Deadlifts, Push Ups, Squats

Hey Fitness Friends,

so lots of aches during this one. It worked out ok though. Got a doctors appointment this afternoon for my left shoulder/collarbone. I’ve been feeling some discomfort there.

Strength:
1) 3x 6-10 reps of Strict Press 40/30 kg
2) 3x 6-10 reps of Push Press 40/30 kg
3) 3x 6-10 reps of Push Jerk 40/30 kg

Workout of the Day:
18 min AMRAP of
5 Deadlifts 80/60 kg
10 Push Ups
20 Squats

Our Results:
1) K did 6 reps with 40 kg and decided it was too heavy. She then changed to 35 kg and did 8 and 8 reps. I did 10-10-8 with 40 kg
2) K did 3×8 reps with 40 kg. I did 3×10 reps with 40 kg
3) K did 3×10 reps with 40 kg. I did 3×10 reps with 40 kg
WOD: K did it Rx and got 8 rounds and 12 Squats. I did it Rx as well and got 10 rounds and 16 Squats.

Stay Strong!

Philipp

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150128 – Wallballs, Push Press

Hey Fitness Friends,

I worked later yesterday, so we were rushed to get to class when I got home. This resulted me being hungry and drained at the box. I struggled with the deadlifts, but funny thing the wod turned it all around. Felt awesome. We both took too many breaks, but hit pretty good times.

Strength:
1) 5×10 Deadlifts @50-60% of 1 RM

Workout of the Day:
21-15-9-15-21 for time of
Wallballs 20/14 lbs
Push Press 43/30 kg

Our Results:
1) K started with 50kg and did 2 sets. On the second set she did 11 reps and added weight after that. She did sets 3 and 4 with 60kg. In set 5 she did 7 reps with 80kg. I did 4 sets with 80kg and only 7 reps on the last set.
WOD: We both did it Rx. K finished in 12:29 min. I finished in 13:02 min.

Stay Strong!

Philipp

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150127 – Handstand Push Ups, Burpees, Kettlebell Swings, Wallballs

Hey Fitness Friends,

did a little 302 Team-WOD. Was great!

Workout of the Day:
20 min AMRAP of
5 HSPU
10 Burpees
20 Kettlebell Swings 24/16 kg
20 Wallballs 20/14 lbs
*Teams of 2

Our Results:
K and I managed 7 roudns and 5 HSPU!

Stay Strong!

Philipp

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150126 – Handstand Push Ups, Pull Ups, Overhead Squats

Hey Fitness Friends,

so we’re back in business. Feeling better and figuring the diet out. Making some progress again.

Workout of the Day:
1) 8 min EMOM of 3-5 HSPU
5 min Rest
2) 8 min EMOM of 3-5 Strict Pull Ups
5 min Rest
3) 8 min EMOM of 6 OHS 43/30 kg

Our Results:
1) K got 5 most rounds, except like the last 2. I did 5,5,3,5,4,3,3,3
2) K did 3 the first 4 rounds and then switched to a red band. I was able to do 5 at the beginning and had to go down to 3 towards the end.
3) K did the first 4 with 30 kg, then 3 with 35 kg and the last one with 43 kg. I did all with 43 kg. I was able to hit the snatch every time.

Stay Strong!

Philipp

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150123 – Wallballs, Hang Power Snatch, Toes to Bar

Hey Fitness Friends,

so today is monday and after the ab monster mash from the day before we had to do t2b, not fun. Was a real struggle. Good thing is, we went for a little run on sunday.

Workout of the Day:
50-40-30-20-10 for time of
Wallballs 20/14 lbs
Hang Power Snatch 43/30 kg
Toes to Bar
*Teams of 2

Our Results:
Finished in 31:18 minutes.

Stay Strong!

Philipp

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150122 – Twin Annie

Hey Fitness Friends,

so K and I are back at it. Trying to hit hard. It seems like the rut is over, but I’m not going to judge that too fast. Annie is always fun and I was able to bust out the quickest time of the day.

Workout of the Day:
for time:
100-80-60-40-20
Double Unders
Sit Ups
*Time Cap: 30 min

Our Results:
K did it Rx and finished in 23:08 min. Awesome effort! She rarely stopped on the Sit Ups. I did it Rx and finished in 17:15 min.

Stay Strong!

Philipp

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150120 – Snatch, Burpees, Pull Ups

Hey Fitness Friends,

still in a rut.

Workout of the Day:
for time:
21 Power Snatches 43/30 kg
21 Burpees
21 Pull Ups
15 Hang Snatches 43/30 kg
15 Burpees
15 Pull Ups
9 Squat Snatches 43/30 kg
9 Burpees
9 Pull Ups

Our Results:
K toughend it out and finished. She didn’t want to, but she didn’t to give up. She finished in 26:52 min. I finished in 20:09 minutes.

Stay Strong!

Philipp

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150119 – Front Squats, Ring Dips

Hey Fitness Friends,

this was not a good day. I’m a Packers fan and sunday was not pretty to watch. Training also was not pretty to watch. I just felt like my battery is empty. Had to stop in the Front Squats and did not do the Ring Dips

Workout of the Day:
10 min EMOM of 6 Front Squats (AHAP)
3 min Rest
10 min EMOM of 5-10 Ring Dips

Our Results:
Like I said, I used 70 kg and stopped somewhere after 3 rounds. K did the Front Squats with 40 kg and did 3-4 Ring Dips with a red (thinnest) band. She did a few sets with the band through the rings and a few sets with the band from the rig through her shoulders.

Stay Strong!

Philipp

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150116 – Overhead Squats, Hang Power Cleans, Push Press

Hey Fitness Friends,

K is still sicky, but she worked out and did amazing in a team wod with me.

Workout of the Day:
26 min AMRAP of
20 Hang Power Cleans 50/30 kg
20 Push Press 50/30 kg
Min 0: 21 Overhead Squats 50/30 kg
Min 4: 18 Overhead Squats 50/30 kg
Min 8: 15 Overhead Squats 50/30 kg
Min 12: 12 Overhead Squats 50/30 kg
Min 16: 9 Overhead Squats 50/30 kg
Min 20: 6 Overhead Squats 50/30 kg
Min 24: 3 Overhead Squats 50/30 kg

Our Results:
We worked well together, being slightly out of breath. We did it Rx and finished with 7 rounds and 3 Push Press.

Stay Strong!

Philipp

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