June 18, 2014

Ring Training

  • 5 x 5 sec top hold
  • 4 x 2 ring dips (jump to top position, full dip)
  • 3 x 3 pull ups (stand on floor with slight bend in arm, before doing strict pull up – so not from full extension)

June 17, 2014

WOD
In pairs.
While 1 rows 30 cal, the other does:

  • 15 wall balls
  • 10 kettlebell clean & jerks
  • 5 burpees

Count the reps. Finished when total calories rowed is at 240 (120 calories each).

Then:
3 hill sprints each. You go, I go.

Result
I did it together with Julia. I think we did 6 rounds of each movement. It was a tough one!! Felt nauseous after the first 60 calories… The kb clean & jerks are a bit awkward…. But fun workout! The hill sprints were torture of course. We were lucky that the sun went behind the mountain by that time so it was a little less hot.

June 16, 2014

MORNING RING WORKOUT
I started a schedule that I bought as a birthday present for myself. It’s a 3 day a week schedule to learn how to use the rings and after about 3 months you should be able to do a ring “flow”. I started with the first workout today. But think I’m going to switch to the “prep program” for a few weeks. As I think I need a bit more strength and experience with the rings before I can successfully follow the program. You can find information on this program here http://www.goldmedalbodies.com/products/rings-one/.

  • 3 sets of 3s Top position holds (rings out)
  • 3 sets of 8 reps Assisted dips
  • 3 sets of 8 reps Assisted push ups
  • 3 sets of 3s Plank position holds
  • 3 sets of 8 reps Mountain climbers

STRENGTH
5 sets of 5 back squats

Result
Set 1: 85 lbs
Set 2: 95 lbs
Set 3: 105 lbs
Set 4: 110 lbs
Set 5: we were out of time so didn’t get to do the 5th set :(

WOD
Helen
3 rounds of

  • 400m run
  • 21 kettlebell swings 16kg
  • 12 pull ups

Result
17m20. I struggled with the kb swings! I kind of forgot how to do them properly lol… so was using way too much energy on them. Then I started the pull ups without a band, which was a mistake.. so I switched to the blue band after a few reps. A bit disappointed in how I did.. but can really feel I have not been doing much lately.

June 15, 2014

It was my birthday! We went to El Chorro for the day, which is an area with a big lake and loads of nature (you can do loads of stuff there like rock climbing and hiking etc.). We spent the day at the lake with the kayaks and we rented a pedelo (water bike). So.. still didn’t do any exercise, but did a lot of swimming, kayaking and water biking.

photo (1)

June 5, 2014

WOD
For time:
– 800m run

– 3 rounds of

  • 400m row
  • 20 push ups

– 800m run

– 3 rounds of

  • 5 wall climbs
  • 15 goblet squats

– 800m run

– 50 burpee box over (cash out)

Time cap: 35 minutes

Result
Finished the 3 rounfs of wall climbs/globlet squats. I did 3 wall climbs instead of 5 and did the goblet squats with 16kg kettlebell. Finished at 34m30sec. Didn’t feel for starting another run so did 5 more goblet squats in those remaining 30 seconds.

June 3, 2014

WOD 1
20 minutes EMOM

  • 5 strict pull ups (1st minute)
  • 8 calorie row (2nd minute)

Result
I did the pull ups with 2 small red bands. Got nice and heavy the last 10 minutes but managed to get everything done within the minute until the end.

WOD 2
For time

  • 1 med ball carry (400m)
  • 30 med ball sit ups
  • 1 med ball carry (4oom)
  • 30 toes to bar
  • 1 med ball carry (400m)
  • 30 burpees

Result
19m30sec. I used a 10lbs ball. And I did knees to elbow instead of toes to bar.

Notes
I felt much better than yesterday, but can still feel that I’m a little bit out of shape. I had to walk most of the med ball carries.

June 2, 2014

First proper workout since May 13!!

I struggled with it :(.

WOD
5 rounds for quality:

  • 6 front squats
  • 6 one armed rows (6 each arm)
  • 1 sled pull

Result
I did the front squats with 65lbs and the one armed rows with a 16kg kettlebell. The sled pull I started with 70lbs (it’s a sled pull up a hill). After 2 rounds I changed the sled pull to 45lbs. After 3 rounds I replaced the sled pull with a 250m row as I wasn’t feeling too well.

WOD 2
1k row

Result
I don’t remember. I rowed at a relaxing pace so wasn’t very fast.

Notes
As I said.. I wasn’t feeling too well and had to adjust the first WOD. Struggling with breathing, feeling faint. When I was sick a week ago I almost passed out a couple of times. I went to the doctor today and I’m going to get blood tests and heart tests in the hospital next Monday. I will have to wear an ECG monitor for 24 hours to monitor my heart rate. So… I decided to not push through today when feeling a bit unsteady as I don’t want to pass out and make things worse :s.

 

June 1, 2014

The plan was to go out and use my rings. But in the morning the weather was awful (rain and thunder) and in the afternoon I was in such a lazy mood that I didn’t go out anymore. So yet again, no exercise at all :(.