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!!