WOD 3 September 2013

I hadn´t been to CrossFit for a week again!! :O

But, I did do a lot of other working out. It was actually a very nice week for me activity wise. After that last WOD last monday I went for a run on Wednesday. I went in the mountains and the run started with going up up up for the first 10 minutes and I was able to keep on running. Which made me so happy!! Because I hadn´t been running for a while and I always really struggle with any kind of elevation. So for me it was a personal victory to manage to go up all the way without falling back into a walk.

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Then on Thursday I did my very first home WOD haha. I had a bad headache so didn´t want to go to the gym, but in the end I got bored at home and felt like doing something anyway. So at home I did 70 burpees, 50 squats, 50 sit ups and 25 pushups.

On Saturday I went to the beach for my first solo kite session. Well, bodydrag session. I´ve had a few kite lessons and have now bought my own kite to practice with. But I haven´t had a lot of time to practice getting up on the board yet. I tried a little bit this Saturday, but there wasn´t much wind and I was struggling. But it was still fun!!

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Then, on Sunday, I had the biggest challenge! A 10km run. I had never run more than 6km so I knew this was going to be hard. And I never run when the sun´s out either and this was right when the sun was out with 30 degrees C. So I was a bit worried. And rightly so. The first 5km were really nice and I ran them quite fast (improved my record!), but after that it just went downhill. I had to take a lot of walking breaks and it really was very very hard mentally to just keep on going really. But I made it in the end and even ended with a sprint to keep the clock from going into the next minute. I´m happy with the result, but I won´t be doing that again any time soon ;).

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Tuesday I finally went to the gym again and did the following workout.

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I tried to do it RX as much as I could. Which meant I did the push ups properly (not from the knees) and the snatches with 25lbs (as was written on the board). The double unders I unfortunately still can´t :(. During the warm up I managed to get a few in, but I can´t do two in a row yet so it would take me forever to do 30. Instead I had to do 120 singles per round. Handstand push ups I still can´t do either so had to do 8 wall walks per round. The pull ups I decided to do with the green band, which is much harder than with the black band. We had a 30 minute time cap and I made it almost through 2 rounds. In the second round I skipped the wall walks so I could finish the pull ups.

I felt good about it though, because I was using more strength than before so hopefully I´m building strength with that as well. I really want to try to follow the weights and things a bit more now.. which will mean I´ll be even slower than before haha, but I think is probably the best way to improve.

Anyway, not a lot of workouts at the gym, but a good week nonetheless. I have been slacking a bit with the eating habits though. And struggling with the headaches. I have one now as well and I want to go to the gym tonight, so hopefully it will go away in the next couple of hours.

Hasta luego!

WOD 22-24-26 August 2013

On Monday we did the exact same workout that I did on my very first CrossFit class six weeks ago. So it was a nice way for me to measure some progress.

It was Fran (21-15-9 thrusters/pullups) and during the first class I did it in 10m13 seconds with 10kg on the thrusters and using the black band for the pull ups. After six weeks I was able to do it in 8m08 seconds with 5kg more on the thrusters. Still using the black band though.

But still, I managed to bring my time down with 2 minutes while adding some weight. So I´m happy :).

I also set a personal record for the Front Squat. I managed one good one. In my last set my coach told me I wasn´t going down far enough and when I finally did boy did I notice the difference! I wish he had told me a bit sooner though.. I feel like I´ve probably been doing it wrong all this time. Anyway, I did mange to do one good one with a 20kg bar + 70lbs in weight on it so that´s..  52,2kg!! Getting close to my body weight!! :D

Last saturday we had an awesome WOD at the box. Normally saturday mornings are at the beach, but for some reason it wasn´t possible this week. I was a bit disappointed at first, because I love the workouts on the beach, but this was sooooo coool. Rich has just bought some new toys for the box and that includes two huge tires. So part of the workout was flipping tires :D.

The workout was:

2 teams of 4, per team:

180 clean & jerks
40 hill runs
8 distances of tire flips (I don´t know what the distance was)

So that was 45 clean & jerks each, 10 runs each and the tire flips we just did however it worked out. Which worked out in me and one other teammate doing 2 and the guys doing 5 and all four us doing the remaining 1 together.

The hill run was basically running up a hill and then jogging/walking back down.

The clean & jerks I did with 8kg.

Here are some pictures of the morning. It was so cool!!

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The Thursday before that I brought my friend Mirella, who was visiting me from Holland. (She came on Monday as well.) She was really scared to come with me haha, but now she signed up to the box in Amsterdam because she loved it so much!! :D

The workout on Thursday was in pairs for time:

100 wall balls each
100 burpees each
100 sit ups each

The med ball was not allowed to touch the ground after start, so one of the pair had to hold the ball at all times. There was a 25 minute time cap and Mirella did really good for her first WOD. She finished the wall balls and sit ups and did up to 16 burpees I think. I finished the wall balls and sit ups too and got up to 65 burpees.

Before that workout we had to do  7 minutes of alternating Turkish Get Ups. Yes, that is an exercise. They are quite heavy! But I liked doing them. I think I did 3 on each side, so 6 total (with 8kg kettlebell). The exercise looks like this.

Before Thursday I hadn´t been to the box for a week!! :O I don´t know what happened, but lets say life got in the way :p.

This week I´m not going 4 times as I wanted to do either. I think maybe I should stick with 3 times a week. Not because I don´t want to go more often, but more because I just don´t really want to make the time for it. It gets in the way of other fun stuff (plus some much needed relaxing time) too much. Anyway.. we´ll see. I´ll go 4 times if I can and try to stick with at least 3 times a week no matter what.

On another note. I signed up for a run next Sunday! It´s a 10km run for a good cause. I´ve never run 10km in my life before so that´s going to be a challenge. I haven´t been running at all since I moved to this area so I´m a little out of practise too. And it´s going to be hot. It starts at 10am on the Marbella paseo and you get 1.5 hour to finish. I hope I make it!!