Wendler Cycle C Week 1 Bench Press (kind of)

I have Shin and Maciek over from London for a week. And Maciek has been working out a lot so he really wanted to go to the gym today. The box wasn’t open so we looked up a gym in Estepona where we could drop in for free.

After wandering around the gym for a while, feeling a bit lost, I figured I could do my bench press. But I didn’t bring my notebook.. AND all the weights in the gym are in kg’s (as every other normal European gym except our box of course). So I kind of just did whatever felt right….

I started with a 5min run on the treadmill to warm up. Then for the bench press I did:

Bench Press

5 x 30kg (66 lbs)
5 x 35kg (77 lbs)
13 x 35kg (77 lbs)

I did 2 strict pull ups after each set.

So… I wasn’t that far off if I compare it to what I was supposed to do (5 x 60 lbs, 5 x 70 lbs, 12 x 80 lbs). Not too bad at all!

After that I was a bit lost again.. I had planned to also do the back squats, but they didn’t have a squat rack! They had a smith machine.. but I didn’t want to use that.

After looking lost again for a little bit I discovered a fun little area where they had some kettlebells and a dip station. So I did 3 rounds of

15 kettlebell swings
2 pull ups (from handles that they normally use for wall climbing)
5 dips

I finished off with 10 pushups and some playing around on the TRX that I also found somewhere.

I still feel a bit awkward in a gym somehow. But it’s nice to know that if needed I have a gym nearby to do some exercise at.

WOD Friday October 3, 2014

WOD 1

4 Rounds:

– Max Shoulder Press (half body weight)

– Max Pull Ups (Strict)

My workout
Round 1: 6 x 65 lbs + 2 pull ups
Round 2: 6 x 65 lbs + 2 pull ups
Round 3: 1 x 75 lbs + 2 pull ups
Round 4: 4 x 65 lbs + 2 pull ups

WOD 2

In Pairs, 4 Rounds Each:

– 10 Deadlifts

– 7 Hang Power Cleans

– 5 Lateral Burpees

Cash Out:

3 x 200m Sprints

My workout
We weren’t with that many people so we didn’t do it in pairs. We just did 4 rounds each, but with 1 minute rest in between each round. You could only use 1 bar, so the deadlift weight and power clean weight had to be the same. The Rx weight was 50% of your deadlift. Which would be 95 lbs for me, but I knew I wouldn’t be able to do the power cleans with that weight so I scaled it to 85 lbs. Even with that weight I had to scale the last 2 rounds to 5 power cleans instead of 7. My total time ‘including the 1 min breaks in between) was 10 min and 01 second.  After that I did 2 sprints (I honestly thought it was just 2.. Whups!)

Food Diary – Thursday October 2, 2014

Ugh, not a good day food wise. Cheat day!

Breakfast

  • Warm water with half a lemon (juiced)
  • Piece of dark chocolate
  • 2 Eggs
  • Half a red bell pepper
  • 3 fish oil pills (2000 gram)

Snacks

  • Carrot
  • Handful of mixed nuts
  • Piece of dark chocolate

Lunch

  •  Chicken salad with bacon and ceasar dressing

Snacks

  • Apple
  • Piece of dark chocolate
  • Handful of salty popcorn

Dinner

  • Pizza :O

2 coffees
2+ liter water

Food Diary – Wednesday 1 October, 2014

Breakfast

  • Warm water with half a lemon (juiced)
  • 2 Eggs
  • Half of a red bell pepper
  • 3 fish oil pills (2000 gram)

Snacks

  • Carrot
  • Small handful of mixed nuts

Lunch

  •  Small whole grain baguette with spinach leaves, spring onion and salmon

Snacks

  • Piece of dark chocolate (25 gram)
  • Apple

Dinner

  •  BBQ (chicken, sausages, hummus, roastbeef, meatballs, salad)

2 coffees
3+ liter water

WOD 30 September, 2014 + Barbell Class

I had to drag myself into the box. I was so tired! But, I didn’t want to miss the barbell class and then I could choose between doing nothing for an hour or doing CrossFit. So.. you know.. not much of a choice there :p.

WOD

Mini Triple 3

  • Row 1.5k
  • 150 double unders
  • Run 1.5 miles (6 laps)

My workout:
I did the row in 6 min 49 seconds. Then I completely sucked at the double unders and finished them when the clock was at 15 min 15. Then I went for 3 half assed laps.. with some walking and jogging.. not much running.. I felt kind of dead at this point. Stopping at 3 laps also meant I had 5 minutes to recover before joining the Barbell Class. My end time was 24 min 50 seconds (pretty horrible).

Barbell Class!

photo (13)

We did some nice mobility work. These are all very nice tricks and things to learn as I can use them whenever I train on my own :). They are hard to explain here though… But I’ll try.

  • We did footwork to imitate the start and landing position of the snatch. We used plates to ensure we landed on the same spot every time.
  • We used one band looped through another to put pressure on the back muscle. Holding the band and stretching it out in top snatch position.
  • We used a plate on a kettlebell so it is in a diognal with the bottom part against the wall. Then you step on it with both feet, with your back against the wall. This forces your feet to stand with the toes up. Which is good for ankel mobility (one of my weak spots).

Then we did a couple of halting snatch deadlifts (see last post) with just the bar and practiced doing the second pull properly and with good speed. After this we put on some weight and did 7 min EMOM of 2 high pulls + 1 power snatch. I had a 15kg bar and only put on 10 lbs plates. (It is all still for practicing good form after all.)

After this we were supposed to do 5 sets of 5 of those Sotts (?) presses. Which is where you have the bar on your back as in a back squat. Squat down and then from there try to push the bar up (with snatch grip). And this 5 times. This was almost impossible for me!! I only used the 15kg bar and barely managed to do 1 rep for 5 sets. It is both a mobility and a strength thing I think, but crap.. I need to practice that more!!

We finished with 50 hollow rocks (which I should also do more often, because ouch!).

After this we did some stretching and some of the guys started practicing handstand walks. And they were good at it too!! Bunch of acrobats. I tried some freestanding handstands, but no luck yet. I’m a bit too scared of falling over I think.. Hard to find balance when you are afraid to go all the way up to the sticky point :p.

It is amazing to me how I can turn up at the box without any energy at all, kind of just wanting to skip it and hang on the couch all evening, and whenever I do go I just get so much energy from it. I do hope I will feel a bit more energized again throughout the day though. This week has been tough so far!

Food Diary – Tuesday 30 September, 2014

Breakfast

  • Warm water with juice of half a lemon
  • 3 Fish oil pills (2000 gram)
  • 2 Eggs
  • 1 Red bell pepper (smallish one – small here is normal size in Holland :p)
  • Banana

Snacks

  • Small handful of mixed nuts
  • Apple

Lunch

  • Spinach salad with chicken, avocado (1) and tomato (2)

Snacks

  • 1 Piece of dark chocolate (25 gram)
  • Apple
  • Banana

Dinner

  • Chicken with mixed vegetables and brown rice
  • Magnesium tablet

3 coffees
3+ liter water