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.

WOD November 25, 2014 and Wendler Cycle C Week 3 Back Squat

I still had to do my back squats, so managed to squeeze them in while the others were doing deload week for bench press.

Back Squat

5 x 105 lbs (47.6kg)
3 x 120 lbs (54.4kg)
5 x 135 lbs (61.2kg)

It felt quite good. I think I could have repped a couple of more out if I really went for it.



20 Minute AMRAP:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

My workout:
10 rounds + 3 pull ups Rx. Kipping pull ups. They went quite well! I did rip my hand after about 8 rounds. That’s never fun. I didn’t really know what to expect of this workout, because I had never done it before. I did Chelsea before, which is the same movements and you’re supposed to do them on the minute for 30 minutes, which I scaled and even then did not manage well. So I knew I was not going to get close to 20 rounds.. The leaderboard for the girls has 13 rounds as the highest. So I think for someone who is just starting to Rx some WOD’s the result is not too shabby. Stacy (guy from the box) was a superstar and did 27!! rounds!

Wendler Cycle C Week 2 Back Squat + Barbell Class

I was having a very bad day yesterday. It was a super stressful day at work and I was eating horribly. I also felt a little bit like I was starting to get ill.. low energy, chills, stuffy nose. I thought about not going to the box, but since I only have a few days left before I leave for a month I convinced myself to go anyway. And as always, that was a good decision :).

I signed up for the barbell class at 7:15 and decided to not join the WOD at 6:15 as I really needed to get my squats in for the Wendler schedule.

Back Squat

3 x 45.4kg / 100 lbs
3 x 49.9kg / 110 lbs
6 x 56.7kg / 125 lbs

(I decided to start reverting everything to kg’s. These lbs weights.. even though we use them at the box, really don’t mean anything to me.)

After that I did two tabata’s (8 rounds of 20 sec work and 10 sec rest). One with kettlebell swings and one with kettlebell lunges. Both with a 16kg kettlebell. I did 7 swings each round and 6 lunges each round. (Didn’t push myself too hard.)

I wanted to check my form when doing power cleans so filmed a few practice reps. (Did 2 x 3 reps.) But somehow I managed to film it upside down lol. There were kids running around with a football too. Very distracting! (Not to mention not very safe..) I will try and fix the video and upload it later.

I think I want to try and add power cleans to my strength schedule. Would be nice to train with heavier weights on that movement. But will have to see how much strength training I can do in the next month anyway as I’m not sure the box in Lelystad has open box hours.. So might wait until I’m back in Spain to add that in.

After my own training I joined in on the barbell class (will really miss this class!!).



So this time we practiced the split jerk. Started with some footwork and timing on when to “split”. After that we did 7 sets of 1 power clean, 2 shrugs, 1 split jerk and 1 split jerk from bar on back. I did them with 55 lbs (24.9kg).

For strength we did hand stand push ups. I used a 25 lbs (11.3kg) plate and one abmat and did 3 sets of 5 hand stand push ups.

Nice class again! I will miss these technical classes!!!

Wendler Cycle C Week 1 Back Squat

It is nice to have a visitor who likes to work out. Gives me motivation to do more too :D.  We went to the box today as Rich opened it in the morning for open gym. Maciek didn’t know what CrossFit was when I first told him that that’s what I do. But he Googled it and now he wants to try it. Today we just did strength training, because there was no class. But on Wednesday he will come with me to a class. He already said that he liked the atmosphere in the box much better than a normal gym though (he normally works out at home).

I did my Wendler program for the back squat. And it went super great!!

Back Squat

5 x 90 lbs
5 x 105 lbs
10 x 120 lbs

My rep goal was only 7 on the last set. And I managed 10!! I think all with good depth!! Yay :D.

After that I did 3 rounds of 25 russian twists and 15 lunges (both with 20 lbs). And finished with a 1k row.

I did a lot of foam rolling today as well. My legs were hurting a lot since Friday (not sure from what) and the foam roller helped a lot.

Wendler Cycle B Week 3 Bench Press and Back Squat

On Friday I went in for some strength training. I started with bench press.

Bench Press

5 x 70 lbs
3 x 75 lbs
10 x 85 lbs

This means that I skipped week 2 for bench press and went straight into week 3. Bench press is still going so much better than shoulder press. I wonder why….

In between sets (started after the last warm up set) I did 10 pushups. So 40 push ups in total.

Then I did a 15 minute EMOM of

2 dips
3 chin ups
10 push ups

So that’s another 50 push ups, 15 chin ups and 10 dips. I had to skip a minute after 3 rounds and for the last 2 rounds I had to use a kip in the dips to be able to complete them.

Then I wanted to do the back squat. Which, in retrospect, was maybe a bad idea. Because even though my legs were fresh, I was kind of tired from above work and I think that affected my squats, because I did HORRIBLY!!

Back Squat

5 x 100 lbs
3 x 110 lbs
3 x 125 lbs

My rep goal was 7 on the last one, but that third last rep felt so heavy and I think I didn’t even break parallel on that last one so had to call it quits.

After that I did 3 rounds for time of

10 pistol squats (alternating)
20 sit ups

I did the pistol squats the only way I can now do them, with a 10 lbs plate held in front of me and my heel elevated on a plate. I love that I can do them now though! They are so hard, but really feels like my legs will get stronger fast when practicing these!! My time was 7 min and 50 seconds.

WOD September 15, 2014


7 Sets:

– 1 Back Squat (Super Setted With 10 Ring Rows)

My workout
Whoo! I was looking forward to this one.. To try and go a bit heavier with my squat. And I did! I set a new pr at 150 lbs!! :D

Set 1: 1 squat at 105 lbs + 10 ring rows
Set 2: 1 squat at 115 lbs + 10 ring rows
Set 3: 1 squat at 125 lbs + 10 ring rows
Set 4: 1 squat at 135 lbs + 10 ring rows
Set 5: 1 squat at 140 lbs + 10 ring rows
Set 6: 1 squat at 145 lbs + 10 ring rows
Set 7: 1 squat at 150 lbs (forgot about the ring rows)


10 -1 Strict Pull Ups

1 -10 Handstand Push Ups

My workout
I was still suffering from a mad headache, which was only getting worse throughout the day, so I couldn’t bare the idea of going upside down so I skipped on the handstand pushups. I did normal pushups instead. At first I thought I’d do double the amount. But I quickly realized I would spend enough time getting the pull ups done to not have to compensate the push ups. I kind of miscounted in some places as well though.. It was a bit of a confusing one this one ;).

20 push ups
1 strict pull up
8 push ups
2 strict pull ups
7 push ups
3 strict pull ups
6 push ups
4 strict pull ups
5 push ups
2 strict pull ups + 3 with blue band
4 push ups
6 pull ups with blue band
3 push ups
7 pull ups with blue band
2 push ups
8 pull ups with blue band (kipping a bit)
1 push up
9 pull ups with blue band (kipping

Time: 10 min 45 seconds.

Wendler Cycle B Week 2 Back Squat

Squat time!! I was in and out real quick this morning. Wasn’t feeling much for doing anything.. but knew I had to get my squats in. I thought about doing the bench press as well, but since I did a lot of bench press during the WOD the day before I thought it would be better to leave them for now.

The squats went great! My rep goal on the last set was 7 and I managed to do 8!!

Back Squat

3 x 90 lbs
3 x 105 lbs
8 x 115 lbs

I filmed myself again and compared to my last recording my depth improved so much!!!!!! :D I definitely break parallel now.

Wendler Cycle B Week 1 Back Squat and Bench Press

After having a mega rough day at work I was so happy to walk into the box to do some heavy lifting. After seeing my form for the back squat in last weeks video I made sure I warmed up properly and practiced some deep air squats. I didn’t film myself this time so I can’t know for sure if my depth was good enough, but I think it was. I made a point of really going deep (which is probably just below parallel for me) and pausing at the bottom before going back up. It felt really good!! I still find squats the hardest exercise… but I was able to reach my rep goal of 8 on the last set.

Back Squat

5 x 85 lbs
5 x 100 lbs
8 x 110 lbs

I started with some warm up sets and in between all sets (so 6 sets total) I did 3 chin ups (strict).

Then I did bench press. I had a spotter for the last set so was able to go far beyond my rep goal of 9 by setting a new best at 12 reps of 75 lbs (according to the 1rm calculator that means my 1rm is about 110!!!! wooowww!!)

Bench Press

5 x 60 lbs
5 x 70 lbs
12 x 75 lbs

Afterwards I practiced some strict handstand pushups by doing 6 singles with 1 abmat and then 2 sets of 5 with 2 abmats.

Back Squat and KB Swings videos

I finally got around to editing those videos. As I said.. I’m not so happy with my back squat. Looking back I think the form is not that bad as I thought when first looking at it, but I definitely loose depth in my last set. I think the 105 lbs is quite alright.. Could go deeper obviously, but I think they would be considered good reps. Or am I delirious thinking that?


And my kb swings… I’m not very good at video editing lol. It took me ages to figure out how to add a clock to the video.. and it’s not very accurate the way I did it.. but anyway..

Wendler Week 1, Day 3, Back Squat + Week 2, Day 1, Shoulder Press

After being lazy all weekend it was time for some work again. I started with the back squat.


I joined in with the class for the warm up. They were doing 3 sets of 20(!!) back squats for their workout. Was tempting to join in with them, but I stuck to my program.. :).

In between the sets I did 3 strict pull ups (so 3×3 total).

Squats are the hardest of the 4 movements for me I think.

After the squat I went straight into the week 2 program for the Shoulder Press.


It was quite heavy with 60! Hope I can do a bit more next time.

For assistance work I did

  • 20 one legged squats from box (1o each leg)
  • 10×2 dips
  • 10×2 pull ups

Afterwards I practiced some more with the pistol squats. Trying to do them from the ground properly. I can do them coming down to parallel, but whenever I break parallel for a proper squat I fall flat on my ass or simple can’t get back up haha.

Today I’m going to join in on the normal WOD. Kind of miss them!!