WOD October 15, 2015

WOD

“Turkish”

5-4-3-2-1 of

  • Deadlift 125kg
  • Turkish getup R arm 20kg
  • Turkish getup L arm 20kg

My workout:
I did the deadlifts with 70kg and the turkish getups with 12kg. The turkish getups felt a little bit on the light side, but 16kg would have been too much.

During the warmup we did 2 rounds for time of:

  • 5 strict toes to bar
  • 10 ring rows
  • 15 superman’s
  • 20 KB one armed overhead lunges

I can’t do a strict toes to bar so I did leg raises.. I did the overhead lunges with a 12kg kettlebell.. 10 steps with right arm overhead, 10 steps left.

WOD September 2, 2015

WOD

“Climb that ladder”

16 minuten AMRAP

  • 4-8-12-16-20-… Wallballs 9/6
  • 3-6-9-12-15-.. Toes to bar
  • 2-4-6-8-10-… Box jump 24/20
  • 1-2-3-4-5-… Ring dip

My workout:
I felt like not going again, but forced myself to go and I’m so glad, because it was one of those days where it felt really good to do the workout and I got so much energy afterwards. This was one of the Lowlands Throwdown Qualifier WOD’s from last year. I got to the 19th wall ball of the round of 20’s. I did the workout Rx :-). The toes to bar slowed me down as usual, but I managed to do 2 reps at a time and got through them slow but steady. Singles for the ring dips..

They released the Lowlands Throwdown Qualifier WOD’s for this year and I’m going to do them this Saturday. I’m excited. I really like the WOD’s. There are three:

Workout #1 Don’t jerk me around

Complete as many reps as possible in 10 minutes of:

10 x Ground to Shoulder to Overhead (m: 50kg / f: 35kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (60kg / 45kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (70kg / 55kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (80kg / 65kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (90kg / 75kg)
30 x Double Unders
10 x Ground to Shoulder to Overhead (100kg / 85kg)

Workout #2 I hate running.. no.. rowing

2.000 meter Row for time

Workout #3 I like 21-15-9 better

Complete for time:

45 x Deadlifts (m: 100kg / f: 70 kg)
45 x Handstand Push Ups
45 x Pull Ups
45 x Box Jump Overs (m: 24 inch / f: 20 inch)

12 minute time-cap

I’m really excited, because these are all workouts that I can do. The weights are do-able for me.

I have no idea how far I’ll get on workout 1. I have the 2k row record in Marbella with 8 min 9 seconds, but I have always doubted myself if I wrote that time down right.. because it seems alien to me to do that again (my average time for 1k is about 5 min lol). I do remember that I was completely and utterly dead after that 2k, so maybe it did really happen in that time (I sometimes think it was 9 min 8 sec.. ). But it will be a good goal to try and get it under 8m09 this time ;).

On workout 3 I’ll probably get stuck on the handstand pushups. I can do them, but they take a lot of time and effort.. and 45 are a lot of reps. I’m kind of glad there is a timecap ;-).

WOD August 31, 2015

WOD

“Build it up, Max it out”

7 minuten AMRAP

  • 15 snatches 40/25
  • 15 pull ups
  • 30 double unders
  • 15 snatches 50/35
  • 15 pull ups
  • 30 double unders
  • 15 snatches 60/45
  • 15 pull ups
  • 30 double unders
  • Max reps snatches 70/55

My workout:
I felt really crappy before the workout. It was very hot and humid and I slept really badly and didn’t eat enough.. that combined with my heart rate shooting up I felt like passing out whenever I would try to do too much. I kind of wanted to skip the WOD after the warmup, but Vincent convinced me to do it anyway, but at a slow pace. In the end I did 64 reps with 20kg on the bar. I felt drained afterwards though and got a major eye migraine, which I haven’t had for ages.

WOD August 26, 2015

WOD

“15.4”

8 minuten amrap

3-6-9-12-15-18-….

Handstand push ups

3-3-3-6-6-6-9-9-9-…

Cleans 80/55

My workout:
I did this workout during the open and only got 4 reps as the 55kg weight for a clean was above my current max. This time I scaled the cleans to 45kg and got 20 reps :-). I was slow on the handstand pushup but happily surprised that I managed to do more than just a couple of them. I had so much energy after this workout. I love it when exercise does that :D. I think I got an extra rush from the cool hspu movevement. For a girl who was always scared to do a handstand it is quite cool to be able to rep out hand stand pushups!

WOD April 21, 2015

Strength

Back Squat 8-8-8-8

My workout:
8 x 40 kg
8 x 45 kg
8 x 50 kg
8 x 52.5 kg

WOD

“Annie” (10 min amrap)

50-40-30-20-10

  • double unders
  • abmat situps

My workout:
My Annie time (one full round) was 8 min and 2 seconds. Which is 2 min and 38 seconds faster than the last time I did Annie (July 2014). I was able to do my first 50 double unders unbroken and pretty much did all the situps unbroken as well. I messed up on my double unders a couple of times in the 40’s and 30’s, so still some room to improve there. Was happy with my time though. As it was a 10 min amrap I continued and completed another 50 double unders + 20 situps.

CrossFit Level 1 Trainer Course

This weekend I had the CF-L1 trainer course. And it was awesome!! It was a combination of lectures and practice sessions. The coaches were so good!! Such inspiration. The practice sessions were based around the 9 foundational movements (squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull and medball clean) and really brought everyone back to basics. We had to go through all the progressions of the movements with a pvc pipe.

We also spent some time on the kipping pull up and muscle up progression and on the snatch.

On the first day we did a workout at the end.

WOD

In pairs, 3 rounds for time:

  • 15 thrusters
  • 12 burpees

My workout:
Each person had to do one full round and then you swapped. Each doing 3 rounds total. When swapping you had to high five left, high five right, bump feet left, bump feet right and give a chest bump lol. We did the thrusters with 20kg and took about 9.5 minutes.

On day two we also did a workout, where we had to coach each other.

WOD

8 minute amrap:

  • 10 push ups
  • 8 med ball cleans
  • 12 abmat situps

My workout:
I did 6 rounds + something. Don’t really remember. This workout was more about the coaching. Although it still got me sweating of course.

The weekend ended with a theory test, so I don’t know yet if I actually passed the course. I will get my results within 10 days, so fingers crossed!

level1

WOD April 17, 2015

Strength

Find 2rm hang power clean

My workout:
I am trying to work on my technique so didn’t try to go heavy heavy. Max I did was 40kg.

WOD

6 min amrap:

  • 30 hang power cleans
  • 30 handstand pushups

(If you don’t finish 1 round within 6 min it changes into a “1 round for time”.)

My workout:
I didn’t finish within 6 minutes, so my total time was 7 min 34 seconds. I did the cleans with 30kg and the handstand pushups with a 10kg plate and 1 abmat.

WOD April 16, 2015

Another good day at CrossFit Lelystad.

Strength

Find 3 rep max floor press

My workout:
A floor press is a bench press, but from the ground. So you are lying on the ground with legs straight. Which means you can’t go all the way to your chest with the bar. It’s less range of motion as you only work the last half of the push. I think you are supposed to be able to go heaver with this than with normal bench press. I was able to do 45kg for 3 reps. I tried 50kg, but only got 2 reps with that. My 1rm bench press is 52kg, so sounds about right.

WOD

10 minute amrap:

  • 10 push ups
  • 10 kb swings 20 kg
  • 10 box jumps 20 inch

My workout:
I scaled the kb swings to 16 kg and managed 6 rounds + 9 push ups. I really liked this workout, I was able to keep going without pausing. I did have to break up the push ups after the first round, but didn’t have to pauze long. It’s funny, because after this workout the coach (Julio) said that I am being too conservative and should have gone rx and taken the 20kg kettlebell. I think he was right. But after Monday I’m a bit scared to go too heavy :s.

WOD April 15, 2015

WOD

“White”

5 rounds for time:

  • 3 rope climbs
  • 10 toes to bar
  • 21 overhead lunges
  • 400m run

My workout:
I am so glad I went, because after yesterdays debacle I needed a workout like this. I love rope climbs.. I kind of hate the rest.. but I am willing to overlook that :p. The timecap was 35 minutes and I did not make it.. I finished in 36 min 04 seconds. I did do all rope climbs all the way to the top though.. I scaled the ttb to knees to elbow and did the overhead lunges with a 10kg plate (Rx was 15kg). I was the last to finish. But I did not feel bad about it this time. I gave it my all. Yes, I did have to walk about half of each run.. that doesn’t mean I suck. It just means I’m human :p.

I’m still a bit unsure about this box and the way they think sometimes though. The coach (Julio this time) actually put a frowny smiley next to my name. Because I didn’t finish it within the timecap. But wth! I was one of the only ones who actually did the rope climbs.. doesn’t that count for something? Also.. who care where you finish, as long as you gave it your best. They are so focussed on performing well in this box.. it makes me insecure and a little bit pissed off sometimes. I have to say though that some people there are really cool. One guy from the next class ran my whole last run with me and motivated me to keep running and even run faster.. he gave me tips on breathing and everything. Of course I wanted to kill him in the beginning, but he did actually help me. He was supportive, which I appreciate more than a frowny face next to my name because I’m not “fast enough”.

WOD April 13, 2015

I have never felt so disappointed after a workout as I feel right now. I had a complete brainflur when choosing my weights and chose way too heavy. And now I feel like crap. Not physically.. just.. mentally. I feel insecure, defeated… the coach came talking to me afterwards that I should take it down a notch. You know.. that talk, that coaches have with people that don’t know their own limits and go for weight over form. I’m not supposed to be that person. But I was today :(. I don’t know what I was thinking, but I feel utterly crappy.

Strength

  • 2-2-2-2-2 hang squat snatch

My workout:
The funny thing is that I stayed too light here and Vincent told me to put some more weight on. I did the 5 sets of 2 with 25kg. Which felt ok.. my technique is wobbly to say the least.. but I felt I was improving throughout the sets.

WOD

In 4 min:

  • 40 burpees
  • amrap snatches

My workout:
For some retarded reason I thought I should put weight on from the strength set, which is absolutely stupid if you think about it. But I thought that I would find it much easier if I could power snatch it.. I had 65 lbs in my head which translates to 30kg.. but I forgot that the most I have probably ever snatched in a workout is 55lbs.. and this was supposed to be a sprint. So lighter would have made much more sense than heavier. But I went with 30kg. I did the 40 burpees in 2 min 35 seconds. So had about 1 min 30 seconds left and I only managed to do 6 butt ugly snatches. I pretty much swung them up and pressed them out :s. I feel so embarrassed it’s not even funny.

:( :( :( :(