Month: December 2015

WOD

A.

Find 5 rep max of

• Pull up
• Bench press

B.

3 x 5 reps at 90% of A of

• Pull up
• Bench press

C.

3 x 10 reps of

• Dips (matador)
• Yates rows

My workout:
I first did 5 pull ups with a blue band, then 5 with a red band. Tried 5 without a band, but only got to 3. Bench press I started with 25kg, jumped to 45kg but failed after 2 reps, back to 35kg was good for 5 reps. B was pull ups with a blue band (in hindsight should have done them with the red band) and bench press with 30kg. For C I did 5 dips each round so that I could do them without a band. The yates rows I did with 25kg. Last set of dips I failed on the last rep.. Had to come off before doing the last rep.

Extra work

• 100 weighted situps

My work:
Did them with a 12kg kettlebell.

WOD

5 round for time of

• 9 thrusters 30kg
• 9 box jumps 20 inch

My workout:
I did 4 rounds for time with 25kg on the thrusters in 8 min 5 seconds. Why 4 rounds? Because I’m too self conscious :-(. People assumed I was on my last round so I went with it. Hated doing it afterwards of course. I should really not be ashamed and just power through even when I’m slowest :(.

I did this workout in Almere btw. I purchases a card for 10 classes there so I can try it out for a bit. I’ll probably go once every to weeks or so. I really like that box. The coach/owner is a CrossFit Level 1 Coach so the standard is definitely high.