WOD November 15, 2014

Back at my home box!! I arrived back in Spain on Friday and went to my first WOD back at homebase CFM on Saturday morning.

And oh myyyyy was it tough!! So much running.. and I felt so out of shape. I actually had to walk most of the runs. I think I only ran the first 400m completely and all the rest I walked at least half of it. So disappointing!


For time:

  • 50 double unders
  • 400m run
  • 20 kb swings
  • 400m run
  • 20 pull ups
  • 400m run
  • 20 burpees
  • 400m run
  • 20 box jumps
  • 400m run
  • 20 kb snatch cleans
  • 400m run
  • 1 hill sprint

My workout:
Was.. pretty horrible overall, but started pretty good with my double unders. I think I did over 30 unbroken and then finished the other 20 off pretty fast as well. The first 400m run was ok as well… the 20 kb swings I did with 16kg, which is when I already started feeling my heart rate getting into trouble hehe. I think I already started walking on that second run… and then because I felt I would not be able finish this WOD without scaling I decided to change all the 20 reps to 12 from then on. So I did 12 pull ups for which I used a medium band. The box jumps I did on 20 inch. And the kb snatch cleans I did with 2 8kg kettlebells. I skipped the last run to just do the hill sprint. I have no idea what my time was, but I felt like throwing up and/or fainting at the end even though I didn’t even do that much when you think about it (walking half of it and only 12 reps of each exercise in between..). Anyway.. even though I struggled, it felt really good to be back in my own familiar box with all the familiar faces.

WOD November 7, 2014

Another day, another WOD. This day went much better.


Buy in

  • 5 rope climbs

5 rounds of

  • 20 kettlebell snatches
  • 40 double unders

Cash out

  • 5 rope climbs

My workout:
The timecap was 15 minutes and I finished all 5 rounds and 2 rope climbs of the cash out. I did the kb snatches with 8kg (wasn’t sure about technique) and I did 20 double unders instead of 40.

Felt good :).

WOD November 5, 2014

My sister finished her elements classes yesterday so we could join a WOD together today! :)


20 minute AMRAP:

  • 8 ring dips
  • 12 knees to elbow
  • 16 box jumps 24 / 20 inch
  • 20 kettlebell swings 24 / 16 kg

My workout:
I did the ring dips with a kip, but only did 4 every round. I started the workout doing the rest of the reps as prescribed, but after the first round I changed the box jumps and kb swings to 12 and 16. I felt really bad really fast during this workout. And after 18 minutes I even had to sit down as I really felt that I would faint if I would continue. Not cool!! Haven’t had that feeling for a loooong time. In the end I finished 4 rounds + 2 ring dips. Also, for the very first time since I do crossfit, I failed a boxjump and scraped my shin!! Ouch!!! And on a 20 inch box! That must be proof that my game is completely gone lol.


WOD November 3, 2014

Yesterday I visited Crossfit Zwolle, which is the box my friend Sharda goes to. Sharda sarted Crossfit a year ago when I took her to her first CrossFit class in Marbella. She’s been addicted ever since. It was nice to see where she trains!! And the WOD was a hard one and totally kicked my ass.


3 rounds for time:

  • 30 wall balls
  • 30 sumo deadlift high pull
  • 30 box jumps
  • 30 push press
  • 30 cal row
  • 30 push ups
  • 30 back squats

My workout:
The Rx weight for all the barbell work was 20kg for the ladies. Because of the limited space/equipment (it’s a very small box) we started at various stations and I started with the row. I started my first barbel work (back squat) with the 20kg bar, but after this I switched to a smaller bar, which I thought was 10kg, but Sharda said they are only 8kg. So I did all the rest of the barbell work with 8kg. I did the wall balls with a 10 lbs ball. I finished 2 rounds + 13 calories on the row (first station of third round) in the 40 minute timecap.


WOD October 31, 2014

I am not training enough! Didn’t do anything the whole week except for Friday. I got a bit ill in the beginning of the week, which kept me from working out for a few days. But I’m also too busy and too lazy.

It was so nice to finally join a class again on Friday though. It’s amazing how happy a workout can make me. I walked in tired and grumpy and walked out with a smile on my face and full of energy :).


30 min AMRAP in pairs (you go I go):

  • 0 – 5 min: deadlifts 60/40kg
  • 5-10 min: hang power cleans 60/40kg
  • 10-15 min: front squats 60/40kg
  • 15-20 min: pull ups
  • 20-25 min: toes to bar
  • 25-30 min: burpees

My workout:
All the movements had to be rep for rep, so you had to switch turns after each rep. So I did one deadlift, the other girl did one, I did one, she did one, etc. Except for the pull ups and toes to bar, at which you could go for multiple reps at a time. We did the lifts with only 25kg :( I wanted more, but my WOD partner was nervous for the power cleans. Because of that the barbell work felt quite easy (although when we got to the front squats I did start feeling we were working out hehe. I did knees to elbow instead of TTB, since I still can’t do them (should really practice those).

Deadlifts: 90
Hang power cleans: 40
Front squats: 38
Pull ups: 90
TTB: 78
Burpees: 72 ??

Total reps: 418