WOD July 18, 2014

WOD

6 Rounds For Quality:

– 6 Back Squats

– Max Seated KB Press

– Max Hang Power Cleans (For the 1st 3 Rounds)/ Farmers Walk (last 3 rounds)

My workout

  • Round 1
    6 back squats 85 lbs
    10 shoulder press 2x 8kg kb
    10 power cleans 65 lbs
  • Round 2
    6 back squats 85 lbs
    10 shoulder press 2x 8kg kb
    4 power cleans 85 lbs
  • Round 3
    6 back squats 85 lbs
    10 shoulder press 2x 8kg kb
    5 power cleans 85 lbs
  • Round 4
    6 back squats 95 lbs
    10 shoulder press 2x 8kg kb
    4 farmers walks with 2x 8kg kb
  • Round 5
    6 back squats 95 lbs
    10 shoulder press 2x 8kg kb
    4 farmers walks with 2x 8kg kb
  • Round 6
    6 back squats 115 lbs
    10 shoulder press 2x 8kg kb
    4 farmer walks with 2x 8kg kb

WOD July 17, 2014

WOD 1

“ANNIE”

50-40-30-20-10 reps of:

– Double Unders

– Sit Ups

My workout
Rx’d in 10 minutes and 40 seconds :D

WOD 2

In Pairs (You go, I go)

4 x 400m Run (each)

My workout
I didn’t time it, but I think we both ran the 400m between 2 min and 2m30 each time. Alternated normal plank, high plank, side plank, and sitting on butt sipping water :p. Running for me really is a mental game. I feel like I can’t finish it whenever I get to the uphill part, but of course I can. Didn’t stop to walk, because I knew my buddy was painfully holding a plank until I got back.

WOD July 16, 2014

STRENGTH

3 x 10 Weighted Good Mornings

3 x 20 Box Step Ups (10 each leg)

6 x Max Push Ups

My workout
I did the Good Mornings with 65lbs. Had never done them before, thought they were quite awkward. I did the box step ups with 2 25lbs dumbbells. Uff. Heavy!! Max push ups I did strict, non hand release, but with chest to floor, first round I did 10, second round 5 and third round 10 again.

WOD

21-15-9

– Dumbell Snatches

– Pull Ups

My workout
My time was 13 minutes and 23 seconds. I did the pull ups with the medium band and the snatches with a 25lbs dumbbell.

My new place for tracking my (CrossFit) workouts!

It is a a couple of days over a year ago that I started doing CrossFit and created the site www.crossfitrookie.net to track my progress. I was less than loyal to updating the site and missed tracking a lot of workouts in the progress. But as I want to keep getting more serious about my training I think I should put new effort into tracking my workouts/progress accurately. July 15 starts my second year of CrossFit. I let www.crossfitrookie.net expire, because I don’t think my tracking-log needs its own domain, so this will be my new location for keeping track.

I am not going to copy all posts from my last blog into this one. I will start keeping track from the day my second year of CrossFit started, which is July 16.

I will, however, include the benchmark results on the benchmark page, from dates before this. If I logged them.

After a year I am still so excited about CrossFit, even more than I was a year ago. I can’t get enough of it and I can’t get enough of doing more and learning more and progressing more. To get a bit more structure into my workouts I’ve decided to start a strength routine next to the WOD’s that I do. I’m talking to my coach on how to implement this properly, but it looks like I’ll be starting the Wendler 5-3-1- routine (go to this page for a quick overview of what this entails).

I want to show my coach this program to hear what he thinks.

3-2-1-crossfit