WOD July 18, 2014

WOD

6 Rounds For Quality:

– 6 Back Squats

– Max Seated KB Press

– Max Hang Power Cleans (For the 1st 3 Rounds)/ Farmers Walk (last 3 rounds)

My workout

  • Round 1
    6 back squats 85 lbs
    10 shoulder press 2x 8kg kb
    10 power cleans 65 lbs
  • Round 2
    6 back squats 85 lbs
    10 shoulder press 2x 8kg kb
    4 power cleans 85 lbs
  • Round 3
    6 back squats 85 lbs
    10 shoulder press 2x 8kg kb
    5 power cleans 85 lbs
  • Round 4
    6 back squats 95 lbs
    10 shoulder press 2x 8kg kb
    4 farmers walks with 2x 8kg kb
  • Round 5
    6 back squats 95 lbs
    10 shoulder press 2x 8kg kb
    4 farmers walks with 2x 8kg kb
  • Round 6
    6 back squats 115 lbs
    10 shoulder press 2x 8kg kb
    4 farmer walks with 2x 8kg kb

WOD July 17, 2014

WOD 1

“ANNIE”

50-40-30-20-10 reps of:

– Double Unders

– Sit Ups

My workout
Rx’d in 10 minutes and 40 seconds :D

WOD 2

In Pairs (You go, I go)

4 x 400m Run (each)

My workout
I didn’t time it, but I think we both ran the 400m between 2 min and 2m30 each time. Alternated normal plank, high plank, side plank, and sitting on butt sipping water :p. Running for me really is a mental game. I feel like I can’t finish it whenever I get to the uphill part, but of course I can. Didn’t stop to walk, because I knew my buddy was painfully holding a plank until I got back.

WOD July 16, 2014

STRENGTH

3 x 10 Weighted Good Mornings

3 x 20 Box Step Ups (10 each leg)

6 x Max Push Ups

My workout
I did the Good Mornings with 65lbs. Had never done them before, thought they were quite awkward. I did the box step ups with 2 25lbs dumbbells. Uff. Heavy!! Max push ups I did strict, non hand release, but with chest to floor, first round I did 10, second round 5 and third round 10 again.

WOD

21-15-9

– Dumbell Snatches

– Pull Ups

My workout
My time was 13 minutes and 23 seconds. I did the pull ups with the medium band and the snatches with a 25lbs dumbbell.

My new place for tracking my (CrossFit) workouts!

It is a a couple of days over a year ago that I started doing CrossFit and created the site www.crossfitrookie.net to track my progress. I was less than loyal to updating the site and missed tracking a lot of workouts in the progress. But as I want to keep getting more serious about my training I think I should put new effort into tracking my workouts/progress accurately. July 15 starts my second year of CrossFit. I let www.crossfitrookie.net expire, because I don’t think my tracking-log needs its own domain, so this will be my new location for keeping track.

I am not going to copy all posts from my last blog into this one. I will start keeping track from the day my second year of CrossFit started, which is July 16.

I will, however, include the benchmark results on the benchmark page, from dates before this. If I logged them.

After a year I am still so excited about CrossFit, even more than I was a year ago. I can’t get enough of it and I can’t get enough of doing more and learning more and progressing more. To get a bit more structure into my workouts I’ve decided to start a strength routine next to the WOD’s that I do. I’m talking to my coach on how to implement this properly, but it looks like I’ll be starting the Wendler 5-3-1- routine (go to this page for a quick overview of what this entails).

I want to show my coach this program to hear what he thinks.

3-2-1-crossfit

 

July 10, 2014

WOD:

“CHELSEA”

EMOM For 30 Minutes:

– 5 Pull Ups

– 10 Push Ups

– 15 Squats

Result:
I scaled it to 3 pull ups (kipping, without band), 7 push ups (cheek to floor) and 9 squats.. but had to adjust after 5 minutes. This one was really hard!!!! And it looks so simple… What a mean workout haha.

Min 1: 3 / 7 / 9
Min 2: 3 / 7 / 9
Min 3: 3 / 7 / 9
Min 4: 3 / 7 / 9
Min 5: 3 / 7 / 9
Min 6: 3 / 5 / 9
Min 7: 3 / 5 / 9
Min 8: 3 / 5 / 9
Min 9: –
Min 10: 2 / 5 / 9
Min 11: 2 / 5 / 9
Min 12: 2 / 5 / 9
Min 13: –
Min 14: 2 / 5 / 9
Min 15: 2 / 5 / 9
Min 16: –
Min 17: 2 / 5 / 9
Min 18: 2 / 5 / 9
Min 19: 2 / 5 / 9
Min 20: –
Min 21: 2 / 5 / 9
Min 22: 2 / 5 / 9
Min 23: 2 / 5 / 9
Min 24 –
Min 25: 2 / 5 / 9
Min 26: 2 / 5 / 9
Min 27: –
Min 28: 2 / 5 / 9
Min 29: 2 / 5 / 9
Min 30: 2 / 5 / 9

Obviously this is not how the workout should normally go. I think normally if you can’t finish within a minute the workout is done and the min you reach is your score.

When you add all reps up it comes to 56 pull ups, 130 push ups and 215 squats. So… no wonder it sucked haha.

July 8, 2014

This morning I tried out the box in Estepona. I have been wanting to try it out for quite some time, but it’s always too tempting to just go to my own CFM. But this morning I booked in and went for it.

I found this on the schedule

Strength:
Find 3 rep max front squat. Then go to 85% for max reps.

WOD:
Fran! (21-15-9 of thrusters and pull ups)

Result:
Can you believe that. Yesterday back squats and today front squats. I got a bit confused with all the weights, because they have different plates (with kg’s instead of lbs). I think I ended up doing 3 reps with a max of 50kg. The rep max I did with 30kg or 35kg. I did 13 reps with that.

Then the WOD! Fran!! I did Fran two times before. First time was my very first crossfit workout almost a year ago and then once again in August. So I was expecting to do much better now. Well….. I did a little bit better. But not much. I used 20kg and the medium band and did it in 8 minutes on the dot.

To compare.

2013-07-15: 10 min 13 sec with 15kg bar and thick elastic band
2013-08-22: 8 min 8 sec with 20kg bar and thick elastic band

So that means I took 8 seconds of my last time, but this time I did it with a much thinner band. So there is progress for sure. It’s just hard to measure the exact progress when you are not doing it with the same weight/bands.

I’m not 100% sure about the correct timing this time either. Because this crossfit box doesn’t have a clock. The coach has a watch and when you are done you yell time and he gives you your time. But obviously I don’t know how reliable his timing is ;).

It was fun to try out a different box, but I will stick with CFM for sure. It’s nice to know where the one in Estepona is though. It’s very close to my house so I might drop in every now and then out of convenience.

July 7, 2014

STRENGTH:

6 Rounds:

– 6 Back Squats

– 3 Pull Ups

WOD:

12 Minute AMRAP:

– 10 Jump Lunges

– 10 KB Swings

– 1 Hill Sprint

Result:
I did all the pull ups strict, but with a medium band. They were quite easy this way, maybe I should have used different tactics, but I didn’t want to do it with a kip and without a band would be too hard. I did the sets of squats with the following weights.

Round 1: 85 lbs
Round 2: 95 lbs
Round 3: 115 lbs (4 reps)
Round 4: 125 lbs (3 reps)
Round 5: 135 lbs (1 rep)

135 lbs is now my 1rm pr (is a little bit more than my bodyweight! :D)

For the WOD I used a 16kg kb. I scaled the hills sprints by going to the first lamppost instead of the second. I think I finished 4 rounds, but might have been 5. Not sure…

July 4, 2014

STRENGTH:

5 Rounds:

– 3 Shoulder Press

– 5 Pendlay Rows

– Max Handstand Push Ups

WOD:

– 1k Row

Result
We ended up not doing the WOD. It was only me and 2 other guys and we were all in a bit of a relaxed mood. We did do the strength rounds though.

Round 1
3 shoulder press 65 lbs
5 pendlay rows 65 lbs
8 hspu (stricht with 2 abmats)

Round 2
3 shoulder press 65 lbs
5 pendlay rows 65 lbs
8 hspu

Round 3
2 shoulder press 65 lbs + 1 push press
5 pendlay rows 65 lbs
8 hspu

Round 4
2 shoulder press 70 lbs + 1 push press
5 pendlay rows 85 lbs
8 hspu

Round 5
3 push press 75 lbs (I couldn’t get it up with shoulder press)
5 pendlay rows 85 lbs
5 hspu

Some extra efforts:

1 shoulder press 70 lbs + 2 push press

1 shoulder press 70 lbs + 2 push press

3 push press 75 lbs.

I liked doing this. Shoulder press is very, very hard for me. But I like noticing that can do a little bit more every time. And I’m also learning to push through a little bit when almost failing. I did feel it the next day though. Neck very sore and had a headache too.

photo-5 (1)

July 3, 2014

Rest day. I did absolutely nothing. Even though I had the morning off… in the evening I ate chocolate and crisps. Proper cheat day!!! And of course I feel totally crappy now (the morning after). No energy whatsoever!! Lesson leaarrrrrrned.

July 2, 2014

STRENGTH:

EMOM 14 Mins:

– 2 Rope Climbs

– Max Ring Dips (Strict if possible)

Result
I started with the dips. The first time I was able to do 3!! Which is a personal record for me, because until now I was only able to do sets of maximum 2. After the first 2 rope climbs I was barely able to do 1 though lol. But did 1 every time (but not with full depth). I did 2 rope climbs every time, except on the last one when I only did one. My arms were jelly after this!!

WOD:

For Time (15 Mins Time Cap):

– 100 Thrusters #95/65 (EMOM 5 Burpees)

Result
Jelly arms.. and thrusters. Yay! I did it with 45 lbs (just the bar) and did 3 burpees at a time. Or that’s how I started. We had to start with the burpees and after 6 minutes I changed to 2 burpees at a time.

Min 1:  3 burpees, 7 thrusters
Min 2: 3 burpees, 7 thrusters
Min 3: 3 burpees, 5 thrusters
Min 4: 3 burpees, 5 thrusters
Min 5: 3 burpees, 3 thrusters
Min 6: 3 burpees, 3 thrusters
Min 7: 2 burpees, 3 thrusters
Min 8: 2 burpees, 0 thrusters
Min 9: 2 burpees, 3 thrusters
Min 10: 2 burpees, 3 thrusters
Min 11: 2 burpees, 3 thrusters
Min 12: 2 burpees, 3 thrusters
Min 13: 2 burpees, 3 thrusters
Min 14: 2 burpees, 3 thrusters
Min 15: 2 burpees, 3 thrusters

Not very impressive. But it was still really, really hard. Total thrusters: 54.