WOD January 26, 2015


“New CrossFit Total”

– 1RM Overhead Squat

– 1RM Bench Press

– 1RM Clean

My workout:
I was looking forward to this one.. It has been a long time since I tested out one rep maxes. I actually never tried it for the overhead squat as I am just happy to even do it with the bar hehe. I managed 65 lbs properly. I also did 2 reps with 70 lbs, but not sure if I went low enough.. So I’m going to set it at 65 lbs for now.

The bench press!! Last time I tried 1rm was before I started the Wendler schedule in July and it was 95 lbs. That felt so light now!! In the end I set my new pr at 115 lbs. I also tried 125 lbs and ALMOST got it. My spotter helped me in the end, he started helping me a bit premature I felt because I feel like maybe I would have gotten it.. but when I tried a second time I completely failed lol. Next time I should try 120 though.. pretty sure that I could have hit that. But ya, now my new pr is 115 lbs, which I’m still happy with :D.

After that it was time for the power clean. My PR for that one was 120 lbs which I set not too long ago (November 30), but I didn’t manage 120 lbs this time. I didn’t have much time as I took a bit longer on the bench press.. but managed a 115 lbs.. then failed twice on 120 lbs. So no new PR there.


– Death By Burpees

My workout:
Was actually looking forward to this one as well. I knew my burpees had improved so was sure that I would improve my score. I didn’t remember my old score though. In the end I came to the 15th rep in the minute I had to do 16. Such a shame I couldn’t squeeze that last one in to be able to go into the next minute!! Was still an improvement though from 65 total reps last August to 71 total reps now. :)


WOD December 1, 2014


– 1RM Back Squat

– 1RM Shoulder Press

My workout:
Woohoo. I PR’d both my 1 rep maxes. :D And that while I was feeling a bit under the weather too. I almost decided not to train today. Because I’ve had this cough and been training so much last week. But I didn’t feel like going home straight from work either. So showed up in the end. I managed to get a 160 lbs (72.6kg) back squat. My last 1RM was 150 lbs in September. It was quite hard to get it up, but I managed :D. Then the shoulder press I managed 80 lbs (36.3kg). I think I might have been able to do a little more.. but didn’t want to push my luck.



21-15-9 reps of:

– Thrusters #95/65

– Pull Ups

My workout:
This is where the suck started. The last time I did Fran was in Estepona and I used 20kg and a band for the pull ups and did it in 8 minutes. This time I used 30kgs (65 lbs) and no band. I decided on scaling the reps instead. I wanted to do 15-9-6. But after the first 15 I already felt like I was dead.. so I faltered and only did 6 in the next round.. and then another 6 in the final round. It felt like giving up. Not a nice feeling. My time was 7 min 54. But I’m ashamed of changing the reps half through. Weak, weak, weak. And my time is quite bad if you consider the amount of reps.. I don’t know if me feeling crappy weighed in a bit.. but not happy about this workout.

Weekend practice

I went in on both Saturday and Sunday morning.

On Saturday I did some double under practice and then practiced my hand stand push ups. It went really well! I used one abmat and did a couple of sets of 2 to 3 strict hand stand push ups. Then I also did a couple of sets of kipping hand stand push ups (max set I did was 5 reps). It felt really good!! I think I did a total of about 12 to 16 of strict hand stand push ups and about the same for the kipping ones.

On Sunday I did some more double under practice and then tried to find my 1 rep max for the power clean. I managed 120 lbs. I’m not fast enough though. I think if I work on my technique and speed I will be able to go up in weight too. I want to start doing cleans in my Wendler programming from now. So can work of this 1rm.

I used a new iphone app to make a slowmotion vid, which is kind of funny to see :). But ya, can really see that I don’t really get under it at all.. and slow in getting my elbows up. Need practice, practice, practice.

After that I practiced my hand stand for a little bit. I can’t stay up for more than 2 seconds yet, but am getting better at finding that “sticky point”. Now just need to stay in it.



WOD September 26, 2014


  • 10 min to find 1RM Turkish Getup

My workout:
I’ve never done turkis getups with more than 8kg so I thought this would be interesting. I’m not sure I like this movement for finding a 1rm. It feels quite dangerous!! Because you basically have the kettlebell on top of your head the whole time… and when it gets heavy and you fail to lock your arm out you kind of just have the kb crash onto you if you are not careful. Anyway.. I was able to do 12kg with both arms. Then I tried 16kg which went fine with my right arm, but then failed with my left arm. After a few minutes of rest I was able to do it with my left arm as well. I did both arms again with the same weight. Then I tried 20kg with my right arm, which was impossible (couldn’t lock it out).


For time:

  • Row 1000m
  • 30 front squats
  • 15 bar facing burpees

My workout:
I wasn’t looking forward to this one as front squats are never my favourite. But I thought it went quite well. I did the row in 4 minutes 25 seconds. I wanted to do the squats in 3 sets of 10, but had to break up the second set after 7 reps, so then did 2 more sets of 8 and 5. I used 65 lbs (Rx was 95 lbs). I did the burpees unbroken (albeit a bit slow). My total time was 10 minutes and 23 seconds.

Finding my 1 rep max

Both my coach and my friend (my go-to fitness guru) think implementing Wendler as the schedule I posted earlier is a great idea. So now I just had to know my 1 rep max for the four movements to be able to get started with it. I already knew my shoulder press, because we did shoulder presses a week ago and my one rep max for that is 70 lbs. I never really tried for a one rep max back squat, but in a workout about 2 weeks ago the heaviest I could go was 135 lbs so I’m going to set that as my 1 rep max.

So then it was just the deadlift and bench press yet to be determined. I decided to skip the Saturday morning WOD and instead come in to find my 1 rep max. My four rep maxes are now set to be the following.

Shoulder Press 70 lbs (32kg)

Deadlift 175 lbs (79.5kg)

Bench Press 95 lbs (43kg)

Back Squat 135 lbs (61kg)

So these numbers are going to be what I will base the percentages of the Wendler workouts off. I can’t wait to get started!!

It’s also interesting to see, if I compare my maxes to this sheet of strength goals based on body weight, that I am on intermediate level with back squat and strict press, but not with deadlift and bench press.


I can’t wait to see where I will be a couple of months from now!