Month: October 2014

WOD October 25, 2014

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Every year I go away with a group of friends for a weekend of loads of chatting, board games, tea, beer and chocolate (not necessarily in that order). A couple of the friends I was with also do CrossFit and we decided to go for a workout at the nearby box on Saturday. It happens to be one of the biggest boxes in Holland. It was the very first one, not only in Holland, but also in Europe! Pretty cool :).

Strength

10 min EMOM

  • 2 overhead squats

My workout:
The coach said to find your 5rm and use that as a weigh for the emom. I tried with 25kg first, but after 3 reps I felt a bit wobbly. So chose to do the WOD with 22.5kg. Which, honestly, felt a little light. But my technique/confidence with the overhead squat is still so low.. It went really well now and I don’t want to force it too fast. So I’m quite happy with what I did, feeling that I could do more. Which will give me more confidence next time.

WOD

5 rounds for time:

  • 4 man makers
  • 5 burpee box over 20 inch
  • 12 backward kb lunges
  • 5 burpee box over 20 inch

My workout:
I did the man makers with 2 6kg dumbbells and the lunges with a 16kg kettlebell, but I scaled them to 10 reps. There was a 15 minute timecap and I finished 4 full rounds. It was a nice workout :). It’s nice to see different boxes as well. It makes me realize more and more how much I still have to learn.

gymertbox

Wendler Cycle C Week 3 Shoulder Press and Deadlift

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It turns out that it’s not so easy to go to Crossfit as I had hoped. They don’t have morning classes and in the evening there have been so many other things to do that after Monday it has just been impossible.

But, my sister is a member of one of the cheapo gyms here in the centre, where anyone can go on your card. So I borrowed her card yesterday and went there during my lunch break. I figured I’d do some Wendler after all (as I would have no clue what to do in the gym otherwise).

I started with a 5 min row to warm up. Then:

Shoulder Press

5 x 25kg (55 lbs)
3 x 30kg (65 lbs)
4 x 32.5kg (70 lbs)

And then:

Deadlift

5 x 61 kg (135 lbs)
3 x 70 kg (155 lbs)
5 x 75 kg (170 lbs)

Not great, but not too bad either. Last time I did shoulder press I could only do 3 with 70 lbs so at least it’s improvement. I forgot to write down my rep goal for the deadlift (it was 7). I think I would have been able to get 7. But since I had no specific goal.. this felt heavy enough lol.

After this I did 3 sets of

  • 10 dumbbell push press with 2 10kg dumbbells
  • 10 weighted lunges with 14kg dumbbell.

It’s better than doing nothing, right?

I cooled down with 3 minutes running and 3 minutes walking. And then it was straight back to work ;).

 

WOD October 20, 2014

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My first real workout as a member of Crossfit Lelystad.

WOD

5 rounds for time:

  • 10 push ups
  • 20 kettlebell swings
  • 40 double unders

My workout
I did the kettlebell swings with a 16kg kettlebell and scaled the double unders to 20 reps. My time was 15 minutes and 29 seconds. I was the last one to finish :(. It is kind of scary to join a new box. Especially because I know that my box is not that strict on perfect technique.. so I feel a little bit insecure in some ways as I’m supposed to know how to do everything properly, but don’t always feel that way. Also, this box spends a lot more time on the warming up with very specific moves and techniques. Most of the terms I have never heard of and movements I have never done before. I think I will learn a lot in the 3 to 4 weeks that I’m training here. But I am definitely a little bit out of my comfort zone.

I haven’t decided yet if I should give my Wendler program a break while I am here and just focus on the WOD’s. I think this week I will stick to the WOD’s and then decide again next week.

WOD October 19, 2014

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I arrived in Holland! And on Sunday Crossfit Lelystad had an open day where anyone could join in for an introduction WOD, which I did with my sister. We did a partner WOD, which was

In pairs, you go I go:

  • 120 air squats
  • 100 abmat situps
  • 80 box jumps 20 inch
  • 60 burpees
  • 40 overhead lunches 5kg plate

The work had to be done in order. It took us a little under 17  minutes. It was my sisters very first WOD and she did great! We divided almost all the work equally, except for the box jumps and burpees, where I did a bit more.

I signed her up for a month (birthday present) and myself as well of course!

Wendler Cycle C Week 2 Back Squat + Barbell Class

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I was having a very bad day yesterday. It was a super stressful day at work and I was eating horribly. I also felt a little bit like I was starting to get ill.. low energy, chills, stuffy nose. I thought about not going to the box, but since I only have a few days left before I leave for a month I convinced myself to go anyway. And as always, that was a good decision :).

I signed up for the barbell class at 7:15 and decided to not join the WOD at 6:15 as I really needed to get my squats in for the Wendler schedule.

Back Squat

3 x 45.4kg / 100 lbs
3 x 49.9kg / 110 lbs
6 x 56.7kg / 125 lbs

(I decided to start reverting everything to kg’s. These lbs weights.. even though we use them at the box, really don’t mean anything to me.)

After that I did two tabata’s (8 rounds of 20 sec work and 10 sec rest). One with kettlebell swings and one with kettlebell lunges. Both with a 16kg kettlebell. I did 7 swings each round and 6 lunges each round. (Didn’t push myself too hard.)

I wanted to check my form when doing power cleans so filmed a few practice reps. (Did 2 x 3 reps.) But somehow I managed to film it upside down lol. There were kids running around with a football too. Very distracting! (Not to mention not very safe..) I will try and fix the video and upload it later.

I think I want to try and add power cleans to my strength schedule. Would be nice to train with heavier weights on that movement. But will have to see how much strength training I can do in the next month anyway as I’m not sure the box in Lelystad has open box hours.. So might wait until I’m back in Spain to add that in.

After my own training I joined in on the barbell class (will really miss this class!!).

barbellclass

 

So this time we practiced the split jerk. Started with some footwork and timing on when to “split”. After that we did 7 sets of 1 power clean, 2 shrugs, 1 split jerk and 1 split jerk from bar on back. I did them with 55 lbs (24.9kg).

For strength we did hand stand push ups. I used a 25 lbs (11.3kg) plate and one abmat and did 3 sets of 5 hand stand push ups.

Nice class again! I will miss these technical classes!!!

Wendler Cycle C Week 2 Deadlift and Bench Press

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After two lazy days full of bad food I went back to the box on Sunday to do some strength. I don’t know what was wrong with me, but I kept messing up all the weights.

For the deadlifts I somehow wrote down something completely wrong (I wrote down 190 for the last set lol) and miscalculated slightly so I did 165 lbs instead of 160 lbs. I still managed the 7 rep goal though :).

Deadlift

3 x 125 lbs
3 x 145 lbs
7 x 165 lbs

After that I did the bench press. I messed up the second set where I put on 85 lbs instead of 75 lbs. I was supposed to do 85 lbs on the last set.. so then I thought I’d just do 90 lbs, but somehow messed up even more and did 95 lbs haha. Weird day. I didn’t meet my rep goal, but that was to be expected with that weight.

Bench Press

3 x 65 lbs
3 x 85 lbs
6 x 95 lbs

According to my rep goal calculator my deadlift 1RM should be at 200 lbs now. Sounds pretty cool. Working with kg’s though it’s not so special (90.8kg), but getting closer and closer to the 100kg.

After finishing the bench press I joined in on a 12 minute EMOM of

1 min: 4 power cleans 85 lbs
2 min: 5 pull ups
3 min: 8 burpees

So, that 4 times. I can tell you, I was quite gassed after that.

I think I am definitely going to miss my box when I’m in Holland.