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)

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

WOD

“CINDY”

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 and a double Month Overview

So, I actually took 2 months to finish Wendler Cycle C. My trip to Holland caused a big gap in my training schedule. I almost didn’t do anything while there. No Wendler, and almost no normal WOD’s either. So the monthly overviews are a bit mehhhhhhh, not so nice :p.

Let’s start with Wendler.

cycleC

Even though I took forever to finish this Cycle, I’m not too disappointed in the results. The first week was absolutely awesome, especially on the back squats. The 3×3 week was a bit of a let down after that, but the last week (which I started Oct 22 and finished Nov 25 lol) is not too bad, considering I had a couple of weeks of nothing in between.

It is still very slow progress.. but I’m going to stick to the number. But will hopefully keep the frequency up for Cycle D so that I finish the whole cycle in 3 weeks and not 2 months.

Then my month overview. Let’s start with mid September to mid October.

monthoverviewsept

I think this was a pretty good month. 2 or 3 days rest in every week. I started going to the barbell classes this month, which also upped the workout time as I would do both a WOD and the barbell class.

So.. let’s go to the worst month ever….

monthoverviewokt

Yikes! I know life getting in the way is a miserable excuse for being lazy.. but.. it did really get in the way!! Oct 17 and 18 I was traveling from Spain to Holland. I started pretty good in my first week in Holland. Going straight in on Sunday and Monday.. hitting the globo gym for some strength on Wednesday and finishing that week with a Saturday WOD. But after that it was just so hard to make the time / have the energy.

I will move back to Holland early next year (March).. so hopefully above overview will not be any indication of how my workout schedule will be there :p. Nah.. it was just a hectic time with family pretty much taking control over my schedule. I’m back on track now here in Spain (I traveled back on the 12th/13th/14th).