Push ups – CrossFit and Workout Log

WODs and Nutrition

August 14, 2013November 24, 2015 Tessa Leave a comment

Whupsie. I haven´t been updating properly.

Last week was a tough week for me. The WOD on Thursday (August 8) was again really hard for me. I struggled a lot last week.. not sure why. This week is going better though :). But lets go back to Thursday. The WOD was like this.

It´s a “hero” WOD. We had a 40 minute time cap and I made it through .. wait.. I don´t remember!! I do remember that I only did 5 thrusters each time and that I did them (and the deadlifts) with 24.2kg (5kg less than the Rx). The first round I did 10 deadlifts, but changed that to 5 as well from the second round on. For me those (heavy) lifts are still very new to me and I don´t want to overdo it and hurt my back or something.

I think I did 3.5 rounds.. not 100% sure, but yea I think so.

Then, the beach WOD on Saturday. That one was really fun and hard. But fun. The WOD was run from one point to another (on soft sand) at about 30m distance. When there do 10 pushups and 10 squats. Run back and do 10 kb swings (8kg) and 10 burpees. Then run to the sea and go in up to your middle. Run back out to first point. That is one round and we had to do 10.

When everyone was long finished it was me and another Dutch guy that still had to do two full rounds. I don´t know how they can be so fast!!! They must be cheating :p.

After the WOD we went out for breakfast with some. They have been doing that for a few weeks now. When I used to come with Luke I couldn´t go as I had to drive him back to Calahonda, but now I can join :). And it´s the best breakfast ever! It´s at a place called Pan y Mermelada in Marbella and I don´t know how their breakfasts normally are, but they have a special “CrossFit” breakfast, which basically means you can get anything and everything for €12. Sandwiches, veggies, fruit salades, fruit juices, coffee, pancakes, bacon, more fruit, more veggies, more yummies. It´s delicioso!

Anyway, back to the WOD´s. This week I started going on Monday as well. On Monday the WOD was like this.

The squats I worked up from 20kg to in the last three rounds 43kg. I kind of last my form in the last round though.. didn´t go all the way down with my squat. I was afraid I wouldn´t be able to get back up again!! I think I can do heavier though.. If I don´t have to do 6 reps :p. Should try it next time. The walking lunches I did with 2kb swings of 8kg.

After that it was 3 rounds for time of kb swings and runs. (More running!!! GRRRR!!) I wanted to take the 8kg kettlebell again, but they convinced me to take 12kg. Which, when trying out, I had a hard time with from the first go. Butttt, I did manage!! In the end I did 90 kb swings of 12kg and 3 400m runs in 14:58 minutes! It felt awesome!!

Then.. yesterday..!

When you see this on the wall you know it´s time to be scared!

He called it the Tamburello. As Luke Tamburello (one of the box members) turned 30 yesterday. Hah! Let´s hope nobody turnes 40, 50 or 60 soon ;). In 35 minutes I got up to 18 wall balls. I did real push ups (instead of from the knees) for the first time in a WOD and made it through all 30 almost in one go :D. Box jumps I did 20″. Pull ups with black band.

I found the roll outs really hard.

BB Roll Out

You´re supposed to roll out all the way to a vertical position, but I can´t come back up when I try that. So I just go about halfway and pull back.

Double unders I don´t know how to do yet (they´re rope jumps where you jump once but the rope goes under twice) so I did 60 single jumps instead. And I did all of them in one go as well, which made me happy. The handstand pushups I did from a box. Basically you put your toes on the box and make sure your body is in 90 degrees so your upper body is straight up in the air and your legs are vertical. Then try and push up.

Handstand push up from box

Looks easy. Is not easy.

Sit ups were a piece of cookie (because a cookie is so much nicer than cake). The kb swings I did with 8kg (yah I know I should have taken the 12kg but trust me after doing all those other things my arms were already like jelly). Then the friggin burpees, which always make me dizzy. The push press is something I had never done before. I did them with 2 kettle bells of 8kg. It was quite heavy!! I had to do reps of 5 so I spent a lot of time on it.

DB push press

There was 1 minute left on the clock when I started the wall balls. I used a 10lbs ball and got 18 in there when the time was up.

It was a very nice workout!!

Today I´m feeling it though. Happy that I have a rest day ;). Tomorrow I´m going again. Today it´s one month since I started. I made some pics on the first day and some this morning as well. Maybe I´ll post a comparison picture later. Although I don´t think there is much difference to be seen yet.

I wanted to post something about my food habits as well. But don´t have time!! Will try and update soon!

Beach WOD 3 August 2013

August 4, 2013August 4, 2013 Tessa Leave a comment

I had to skip the WOD on Thursday because of a splitting migraine. So it was a bit of a slow week for me. But the beach WOD yesterday was a lot of fun. Much more fun than last week. I had trouble getting up for it again though. Luckily it was the last time that I will have to get up so early on a Saturday morning to be able to go. Because yesterday I moved apartments and I now live very close to the beach where the WOD is. And also to the box. Once my bikes are fixed I will be able to bike there!! Much better :D.

For the beach WOD we got divided into two teams again. This time everyone had to take a plate (mine was 10lbs) and had to walk a course with it. It started with throwing the plate from the chest, as far as possible. Because you had to cross a certain distance while doing this. And every time you threw it, where it landed, at that place you had to do 7 push ups and 7 squats. So the further you could throw it, the less exercises you had to do. When you reached the end point you had to take the weight and lift it above your head and walk/run to the next station. At that station it was time for 25 burpees and 25 sit ups. After those were done you had to take the plate up above the head again and walk into the sea until the water was waste up. Then from one point in the water walk to another point and then back on shore and walk/run back to begin point. All with the plate above the head. That was one round and we had to do three. You could only start with the second round if everyone in the team finished the first. Had to wait in plank (or run laps) while waiting.

I was one of the last ones to finish each time so I didn´t have to do any planking :p.

I think I´m going to try and add an extra CrossFit day to the week… since I live so close now it´s easier for me to as it will take up less time. And I feel that I want to do more. So I think starting tomorrow I will go on Monday, Tuesday, Thursday and Saturday.

Maybe I won´t start this week though, but next week. Because Murphy still has to get used to the new house, so maybe not such a good idea to leave him alone too much this first week.

WOD 30 July 2013

July 31, 2013November 24, 2015 Tessa Leave a comment

Progress!!

Yesterday, for the first time after a crossfit workout, I didn´t feel like absolute crap. Don´t get me wrong. I feel great right after a work out. I feel on top of the world for getting through it haha! But usually when I get home I´m so completely exhausted that I just eat and go to bed. But yesterday, even though it was a hard workout, I felt quite good throughout the evening. I even had the energy to watch a movie!

I think my body is slowly getting used to the intensity of the workouts and recovering more quickly :). Feels good! I feel like I could actually do another workout today! But I won´t… ;).

Yesterday the WOD was Barbara. One of “the girls”.

Which means 5 rounds of 20 pull ups, 30 push ups, 40 sit ups and 50 squats. In between the rounds you have to take a 3 minute break.

If you count that up it means 100 pull ups, 150 push ups, 200 sit ups and 250 squats!! Wowza!!!

We had a 48 minute time cap. I did the pull ups with a purple band, which is ridiculously thick. Too thick for me, I almost fly through the roof using it. But all the black bands were taken, so it was either the too thick purple band or the too thin green band. And since I figured this workout would be hard enough I chose for the thick one. I´m happy I did, because I´m 100% sure I wouldn´t have been able to finish if I had used the green band. I don´t think I can do more than 5 pull ups in a row with the green band.. let alone 5 rounds of 20. The push ups I did from the knee.

And these were my times.

As you can see it´s not so easy to do calculations when you´re out of breath haha. I tried to write down the time it took me to do the round (excluding the 3 min waiting time) but I obviously had trouble counting. I think, if my ability to count has come back to me these are the correct times.

Round 1 5 min 15 sec
Round 2 5 min 57 sec
Round 3 6 min 58 sec
Round 4 7 min 7 sec
Round 5 5 min 54 sec

It is funny to see that I was so much faster in my last round than the round before. Knowing it´s the last just gives you that little extra energy you need :).

But what it comes down to is that it took me a total of 43 min 11 sec to do the workout. This includes the 4x 3 min rest.

I´m looking forward to tomorrow´s WOD!! :D