Month: February 2015

WOD 1:

20 Minute AMRAP:

– 10 Pull Ups

– 40 Double Unders

– 10 Chin Ups

– 20 KB Swings

My workout:
I did kipping pull ups and jumping chin ups. KB swings with 16kg. I finished three rounds + 7 pull ups. Double unders got kind of hard after the first round.. My arms were a bit blown from the other work and struggled moving with enough speed. Kipping pull ups are still hard for me. Had to break them up every 3 reps.

WOD 2:

4 x 400m Sprints (1 Minute Rest Between Rounds)

My workout:
I really don’t understand how everyone seems to be able to do this except me. No matter how fit or unfit people seem to be, they run. And I just can’t. I can sprint maybe the first 100m but after that I am completely gassed and can’t even jog anymore :(. I got completely left behind and in the end only did three attempts. Tried to jog the rest of the 400m after the first 50 to 100m sprint.. But damn this sucked. I hate that I’m so bad at this. It hurt my shins as well! When I sprint I land really hard on my feet and it hurts!! :( Felt really crappy after this.

Oly Class

• Power snatch technique

WOD

• 30 power snatches for time

My workout:
I used 70lbs (forced by Mario, I wanted to go lighter) and took 6 minutes and 37 seconds. Didn’t really feel like I was using proper technique at the end though.

As a cashout we had to do hill sprints :(.

I didn’t like this class too much to be honest. I wasn’t feeling it before and couldn’t get my energy up during. I had a very bloated stomach as well. I ate horribly. All last week to be honest. Really need to get back on track with the healthy stuff.

WOD

5 rounds of

• 22 Kettlebell swings 16kg
• 22 Box jumps 20 inch
• 400m Run
• 22 Burpees
• 22 Wall balls 14 lbs

My workout:
We had a 40 minute timecap and I managed to finish the run of the fourth round. This was pretty hard though!! After the first round I did step ups instead of box jumps.. Doing burpees after a run is just mean.. and the wall balls were the hardest and I had to break them up the most. Still happy with the work I got in though :).

WOD

30 Minute – EMOM (3 movements):

You choose the movements, e.g:

Min 1: 3 Power Snatches

Min 2: 30 Double Unders

Min 3: Max Handstand Push Ups

My workout:
I chose to do
Min 1: 4 overhead squats 55 lbs
Min 2: 3 strict ring dips
Min 3: 30 double unders

It went really good! I was able to do the strict ring dips unbroken all rounds. I also felt so much better in the overhead squats than ever before. I was able to do them quicker and feel more stable. And the double unders went amaaaaazing. I borrowed Mark’s rope and it was like the magic rope, because I was able to do almost all rounds unbroken. And on the last minute I decided to just do as many as I could and I broke my overall record by doing 57 unbroken!!! I finally hit (over) 50!! So awesome. After that I tried another time and even hit 61!! :D Mark was so happy for me that he even gave me his rope as a gift. How cool is that :D.

Gymnastics

• Kipping pull up practice

WOD

20 min E2MOM:

• 1 min: 5 chin ups and 5 jumping ring dips
• 1 min: 4 hand stand pushups and 4 pistol squats

My workout:
Learned something on the kipping pull up again (mostly kipping harder to drive up with the hips more). The EMOM I did with 3 strict chin ups, although I had to sometimes use a little jump and 5 jumping ring dips. I did the hand stand pushups strict, first with 1 abmat, later with 2. And I tried to do 2 pistol squats with a 8kg kettlebell (and a plate under my heels). I managed most of them with my right leg, but failed every time except once on my left leg. After a couple of rounds I changed to 9 air squats, which was the scaling option.

Cashout

• 400m run, if you don’t finish first, you do another 400m, until there’s nobody left.

My workout:
We started with 4 girls and me sucking ass at running I already knew I was going to be last.. I hoped to maybe beat 1 of the girls, but they all sprinted off so fast right at the beginning that I knew I was lost. So 4 laps of 400m it was for me :(.

WOD

5 rounds of

• 12 deadlifts
• 9 hang power cleans
• 6 shoulder to overhead

Each round has to be performed unbroken or the round does not count!

My workout:
Wow!! My forearms were burning on this one! I used 65 lbs as I knew any heavier would be hard to do unbroken.. And pff, even this was quite hard!! I managed three rounds, but on the fourth round I had to drop the bar after 4 power cleans. So officially that round didn’t count (I did finish it though). After the 5th round, which I did with a hook grip and that helped so much!!, I added the weight to a total of 75 lbs for 1 last round. My forearms were so tight after this lol, interesting feeling…

WOD

In pairs (you go I go), 7 rounds of

• 7 hand stand push ups
• 7 dumbbell thrusters
• 7 knees to elbow
• 7 deadlifts
• 7 burpees
• 7 kettlebell swings
• 7 pull ups

My workout:
I paired up with An. You were supposed to both do each exercise. So I would start with 7 hand stand push ups, then she did 7 hand stand push ups and so on. We managed to do 5 rounds in 35 minutes and 30 seconds (officially there was a 30 min timecap). I did the hand stand push ups strict with a 10 lbs plate and an abmat. The first two rounds I did the thrusters with two 25 lbs dumbbelss, but switched to two 8kg kettlebells for the last three rounds. The deadlifts we did with 135 lbs and the kettlebell swings with a 16kg kettlebell. For the pull ups we did jumping pull ups, except for the last round where we did ring rows (someone took our box :p). The deadlifts felt really heavy!!