chikilog - high speed, low drag

[chiki]

04.01. CrossFit

WarmUp

EMOM6
1. Row Erg
2. Ski Erg
3. Bike Erg
repeat 2x

Rest 1 Min.

EMOM6
1. 20s Supinated Close Grip Hang + max Scapular Pull-ups
2.10 Ring Rows w/ 2s hold
repeat 3x

Rest 1 Min.

EMOM6
1. 10 alt. Worlds Greatest Stretches + max. Reverse Lunges
2. je 6-8 Half Kneeling Single Arm Press


Conditioning

6 rounds for time (tc 25min) rest 1min after each round
Rx: 22,5/15kg

60 Double Under
+
2 Rds
10 Single Arm Overhead Reverse Lunges
6 Pull-Ups
+
Set A: 200m Ski Erg (rounds 1 + 4)
Set B: 200m Row Erg (rounds 2 + 5)
Set C: 400m Bike Erg (rounds 3 + 6)

workout flow: 60 DU + 2 rounds lunges & pull-ups + ergo + 1min rest

bin recapped worden obwohl ich überall unbroken unterwegs war, 5 rounds + 14 DU

danach noch gemacht:

3 x12 glute ham raise

[chiki]

06.01. CrossFit

Warm Up

AMRAP6
10 Deficit Calf Raise
10 Tibialis Raise
20 Single Under
20 High Single Under
20 Double Under (max. 5 Attempts)
5 Shuttle Runs (2x7.5m)

ЕМОМ6
1. alt. Worlds Greatest Stretch
2. Vertical Miniband Wallslides
3. je 6 Half Kneeling Single Arm Press

Strength

Every 2min x5

5 Push Press @90%5RM Push Press
->75kg, kenne mein 5rm push press gar nicht.

Conditioning

Every 5min x4

1. Intervall
3 rounds
30 Double Under
3 Shuttle Runs @2x7,5m
+
max. Cal Row

2. Intervall
3 rounds
30 Double Under
3 Shuttle Runs @2x7,5m
+
max. Cal Echo Bike

score -> Bike cal in Runde 4 -> 52

Waden und Tibs auf jeden Fall gut wrecked nach je 300+ double unders Sa + Mo

danach noch gemacht

4 rounds
incline bench 8x27.5kg
seal row 12x25kg

3 rounds
12 sz skull crusher 26kg
10 bench biceps curl 12.5kg
10 lateral raises 2x10kg

[chiki]

07.01.

2h NoGi Grappling

[chiki]

08.01. CrossFit

Warmup

60s on/ 30s off x4
1. Ski Erg
2. Echo Bike

EMOM6
1. 10 Scapular Pull-Ups + max. Beat Swings
2. alt. Worlds greatest Stretch
3. 10 False Grip Ring Rows w/ 2s hold on top

Skill

5 Sets / Rest 1:1
5 Hollow to Arch Rolls
5 Bar Muscle Up Turnover Drills
15-20" Isometric Hip to Low Bar Hold

Conditioning

4 rounds / Rest 1min

20 Cal Ski Erg
+
2 Rds
12 Pull-Ups
8 Burpee to Bar
+
20 Cal Echo Bike

Timecap 20min

->3 rounds + 20cal ski + 3 pull-ups

[chiki]

09.01.

2h NoGi Grappling

[chiki]

10.01.

das übliche G4P im Kellergym

12.01.

3h NoGi sparring, waren zu open mat in Köln und hab mich dort dann 3h von Farbgurten vermöbeln lassen

[chiki]

13.01. CrossFit TeamWod

Warmup

2 rounds each
Partner A
row
Partner B
20 squats
10 pushups
4 wallwalk

Strength

15min to find 1 heavy bench press
-> 110kg

Conditioning (TC 25min)

Buy-in 800m row

3 rounds
20 deadlift 80/60kg
30 t2b
20 c&j 50/40kg
50 double unders
20 bar facing burpee

Buy-out 800m row

waren glaub ich so 22min dran

danach:

4 rounds
10 db shoulder press 2x22.5kg
15 db bench row 2x22.5kg

3 rounds
12 db skull crusher 2x12.5kg
12 db bicep curls 12.5kg
12 lateral raises 2x10kg

[chiki]

Heute passte es nicht zeitlich mitm kampfsport, aber gechillt wird nicht, daher kleine Laufeinheit

5.81km
37:34min 6:28min/km
HF 145bpm

[chiki]

15.01. CrossFit

Warmup

3 rounds
1min echo bike
5 hang muscle clean
10 front rack elbow rotation
10 90/90 hips

Skill

4 Sets / Rest 90s
1 Slow Mo Clean Pull
1 Muscle Clean
1 Tall Power Clean
1 High Hang Power Clean
-> 40kg

EMOM8
1 Paused Power Clean (2s pause below knee)
90-90-90-90-90-90-100-100kg

Conditioning

For time (tc 9min)
21-15-9
Deadlift 80/55kg
Wallballs 9/6kg
Into buy out
45/30cal echo bike

-> 6:19min, war bisschen ne fotze aufm bike, wäre unter 6min drin gewesen

Danach noch:

4 rounds
10 Incline bench press 2x27.5
15 Landmine row +35kg

3 rounds
12 DB skull crusher 2x12.5kg
12 DB curl 12.5kg
12 latteral raises 2x7.5kg (10er gingen irgendwie nicht heute)

[chiki]

17.01. bisschen pumpen im Keller

19.01. run

5.83km
36:19min 6:14min/km
HF 148 bpm

[chiki]

20.01. Team Wod

Warmup

2 rounds each

Partner A
row
Partner B
2 wall walk
10 pushups
10 hang db snatch
10 burpee
10 scapula pullups

Conditioning

For Time (TC 35min)
1000m row
50 burpee over rower
40 synchro alternating devils press 22.5/15kg
30 pullups
20 HSPU
10 wall walks
20 HSPU
30 pullups
40 synchro alternating c&j
50 burpee over rower
1000m row

sind aufm rower gecapped worden

danach:

4 rounds
8 incline bench press 2x27.5
15 landmine row +35kg

3 rounds
12 db skull crusher 2x12.5
10 biceps curls 2x12.

5 rounds
lateral raises 2x7.5kg

[chiki]

2h NoGi Grappling

[chiki]

22.01. CrossFit

Warmup

8:00 repeat through
1min echo bike
20 front rack rotations
10 bb strict press
1min ski erg
10/10 suitcase deadlift
10 bent over bb row

Strength

Every 2:30 x4
8 push press
->60kg

Conditioning

4 intervalls 2:30 on 2:30 rest

1.
20/15cal echo bike
10 box jump over
max reps
1 db snatch 30/22.5kg
2 db oh reverse lunges

2.
20/15cal echo bike
10 box jump over
max reps
15m sandbag bearhug carry 50/30kg
1 sandbag ground to shoulder
1 sandback squat on shoulder

war geil, hab die 20cal immer so in 30s weggerissen

danach noch

4 rounds
10/10 db biceps curls 2x12.5kg
12/12 db skull crusher 2x12.5kg
12 lateral raises 2x12.5kg

danach noch mitm kumpel shawarmateller und 1 tonne motabal vernichet

[chiki]

24.01. Keller Gym

erstmal 6:45 Monster reingeballert

Back rack reverse lunges
3x10/10 60kg

4 rounds
15 Lat pulldown narrow/neutral +50kg
10 seated bb press 50kg

4 rounds
12 cable triceps pushdowns +25kg
12 sz curls +15kg (kp was die stange wiegt)

5 rounds
12 lateral raises 2x8kg

[chiki]

27.01. CrossFit

Warmup (10min)

rotate through
1min ski erg
10 90/90 hip rotations
6 kossak squats
8 dead bugs
1min row
10 bent over bb row
5 inch worm
6 hang muscle clean

Skill

every 2min for 12min (6 rounds)
10 t2b + 2 heavy tng squat cleans
-> 80kg

Conditioning

5 rounds for time (TC 15min)
10-8-6 wallball 9/6kg
2 dball clean (heavy) ->50kg
1min rest

1 round:
10 wb
2 dbabll
8 wb
2 dball
6 wb
2 dball
1min rest

-> 13:20min

danach noch:

4 rounds
10 incline bench press 2x25kg
8 chin ups

+ extra 5. Runde chin ups

3 rounds
12 db skull crusher 2x12.5kg
12 db bench supported bicep curl 10kg

4 rounds
12 lateral raises 2x7.5kg
15 reverse db flys 2x5kg