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. :)


Wendler Cycle C Week 2 Bench Press and WOD 17 November, 2014

Third day in a row. I think I’m back on track!! :D Rich started programming Wendler into the normal program, which is great for me, because now I don’t have to do it next to the WOD’s, which saves me time and also it means that the WOD’s he programs next to it will probably match with the strength bit better than when I pick and choose which WOD/exercises I would do after.

Bench Press 5-3-1

5 x 70 lbs (31.8kg)
3 x 80 lbs (36.3kg)
7 x 90 lbs (40.8kg)

My rep goal was 9, but I’m quite happy with 7, keeping in mind that I haven’t done any strength workouts for almost a month.


For time: 21-15-9 reps of

  • Ring dips
  • Toes to bar

My workout:
I scaled the ring dips to jumping ring dips and I did knees to elbow instead of toes to bar. My time was 5 min 28 sec.


For time: 21-15-9 reps of

  • Row (calories)
  • Jump over rower burpees

My workout:
My time was 8 min and 57 seconds. And boy was that hard!! The jumps over the rower were the hardest part… but managed to keep on going :). I felt like I pushed my limits on this one and it felt good!!

Wendler Cycle C Week 2 Deadlift and Bench Press

After two lazy days full of bad food I went back to the box on Sunday to do some strength. I don’t know what was wrong with me, but I kept messing up all the weights.

For the deadlifts I somehow wrote down something completely wrong (I wrote down 190 for the last set lol) and miscalculated slightly so I did 165 lbs instead of 160 lbs. I still managed the 7 rep goal though :).


3 x 125 lbs
3 x 145 lbs
7 x 165 lbs

After that I did the bench press. I messed up the second set where I put on 85 lbs instead of 75 lbs. I was supposed to do 85 lbs on the last set.. so then I thought I’d just do 90 lbs, but somehow messed up even more and did 95 lbs haha. Weird day. I didn’t meet my rep goal, but that was to be expected with that weight.

Bench Press

3 x 65 lbs
3 x 85 lbs
6 x 95 lbs

According to my rep goal calculator my deadlift 1RM should be at 200 lbs now. Sounds pretty cool. Working with kg’s though it’s not so special (90.8kg), but getting closer and closer to the 100kg.

After finishing the bench press I joined in on a 12 minute EMOM of

1 min: 4 power cleans 85 lbs
2 min: 5 pull ups
3 min: 8 burpees

So, that 4 times. I can tell you, I was quite gassed after that.

I think I am definitely going to miss my box when I’m in Holland.

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.