WOD August 30, 2018

4 round for time:

  • 200m db farmers walk
  • 20 db push ups
  • 10 db front squats

My workout:
I used two 15kg dumbbells, which I knew was going to be a bit too heavy. But we were in the fittuin and I did this workout with Hester, who used the 10kg dumbbells. The original workout was supposed to be 10db shoulder to overhead instead of squats, but felt impossible with the 15kg’s, so we changed it to squats. Which was also reaallllly heavy. It took me 29 min and 51 seconds to finish. And I did 5 of the 10 squats in the 3rd round with only 1 dumbbell, because I just couldn’t anymore. My grip was completely gone in the last round. Had to put down the dumbbells on the farmers walk so many times.

I copied this workout before, about 1 year ago. Then I used 12,5kg dumbbells and did do the shoulder to overhead instead of the squats. The timecap was 28 minutes and I finished the 13th pushup in the 4th round. Hard to say if I’ve improved or not ;).

WOD August 27, 2018

WOD @ Bear Up

20 min AMRAP:

  • 15 pull ups
  • 10 pistol squats (alt.)
  • 5 sandbag ground to shoulder

My workout:
Wow, first time ever that I did pistol squats Rx during a workout! I’ve been able to do them since recently. For some reason I could suddenly do them.. without really focussing on practising the skill.. the last couple of times when trying them they just happend somehow. But I never tried them in a workout before. And was happy to say, that although they did look a bit messy, I managed to keep them doing them, even under fatique.

This workout was so hard on the heart rate! I did the sandbag with 40kg and jeeez, the heart rate goes crazy after those things!! It was hard to do the pull ups after.. I did kipping pull ups.. In the end I got 3 rounds + 4 pistol squats. I have to say that I felt a bit like I was about to start seeing black spots during the workout, but I never did.. did slow down a lot after two rounds though… but in hindsight, this was a great workout! Feel great now :D. I do feel my upper legs (front, I don’t know how you call those) a lot from the pistol squats though!!

Warming up

I’m just going to write down the warming up, in case I want to give this workout in the future.

10 min for quality:

  • 20 one legged step up box (1o per leg)
  • 10m inch worm
  • 30 sec sandbag hold
  • 30 sec passive hang
  • 10 ring rows

Movement prep:

  • pull up options
  • pistol squat: leg behind you, leg crossed behind, heel on plate
  • sandbag: ladder to find correct weight

WOD August 25, 2018

‘Nasty Girls’

3 rounds for time:

  • 50 air squats
  • 7 bar muscle ups
  • 10 hang power cleans (60/43kg)

My workout:
The original Nasty Girls is with ring muscle ups, but we got to do them on the bar. I can’t do muscle ups… so I scaled them to jumping bar muscle ups. First time I did those… They’re quite fun, because you still get the feeling of the transition and moving yourself on top of the bar. Because I still failed most of them, I counted all attempts as a rep. We had a time cap of 15 minutes and I wasn’t able to finish. Got to the 5th attempt of bar muscle ups in the last round. I could have finished if I just took attempt after attempt, but I took my time at the muscle ups as I did try to make as many attempts as possible. I think I got 3 successful attempts in the first round, 2 in the second and only 1 in the last.

After the workout I went to John in Almere for a massage. He really spent some good time on my shoulder, which is still bothering me. After that we talked for 3 hours or so!! He’s moving to Spain.. to the area where I used to live. And I still have plans of going back.. so we had some nice talks about that.

I have a bit of a headache now (got my period :(), so will probably spend my Saturday evening on the couch with Netflix.

WOD August 23, 2018

I haven’t been training properly for the last couple of weeks. I think this is the first time in a looong time that I had such a long “dip” training wise. I have gained some weight as well, as I have been eating and drinking more.. it’s such a nice summer.. so it’s hard to turn down evenings with friends and snacks and drinks. Oh well…

I only did some strength today.

Bench press

5 x 35kg
5 x 35kg
5 x 35kg
5 x 35kg
5 x 35kg

This felt quite easy.. below was the 4th set.

Power clean

5 x 30kg
5 x 35kg
5 x 40kg
5 x 45kg
5 x 50kg

All sets were easy, except the last one. That one took some effort!

A while ago I followed this strength program called StrongLifts, it has you do 5 sets at the same weight, increasing weight every week. Think I will try and pick that back up as I hadn’t plateau’d yet and it is quite a nice way of working up the weights. I wasn’t sure what to do for power clean.. as that wasn’t one of the movements in that program (only squats, bench, shoulder press, deadlift and barbell row). I think next sesh I’ll start with 5 x 45kg. That will get pretty heavy for sure.