Squats – CrossFit and Workout Log

WOD 3 September 2013

September 5, 2013November 24, 2015 Tessa Leave a comment

I hadn´t been to CrossFit for a week again!! :O

But, I did do a lot of other working out. It was actually a very nice week for me activity wise. After that last WOD last monday I went for a run on Wednesday. I went in the mountains and the run started with going up up up for the first 10 minutes and I was able to keep on running. Which made me so happy!! Because I hadn´t been running for a while and I always really struggle with any kind of elevation. So for me it was a personal victory to manage to go up all the way without falling back into a walk.

Then on Thursday I did my very first home WOD haha. I had a bad headache so didn´t want to go to the gym, but in the end I got bored at home and felt like doing something anyway. So at home I did 70 burpees, 50 squats, 50 sit ups and 25 pushups.

On Saturday I went to the beach for my first solo kite session. Well, bodydrag session. I´ve had a few kite lessons and have now bought my own kite to practice with. But I haven´t had a lot of time to practice getting up on the board yet. I tried a little bit this Saturday, but there wasn´t much wind and I was struggling. But it was still fun!!

Then, on Sunday, I had the biggest challenge! A 10km run. I had never run more than 6km so I knew this was going to be hard. And I never run when the sun´s out either and this was right when the sun was out with 30 degrees C. So I was a bit worried. And rightly so. The first 5km were really nice and I ran them quite fast (improved my record!), but after that it just went downhill. I had to take a lot of walking breaks and it really was very very hard mentally to just keep on going really. But I made it in the end and even ended with a sprint to keep the clock from going into the next minute. I´m happy with the result, but I won´t be doing that again any time soon ;).

Tuesday I finally went to the gym again and did the following workout.

I tried to do it RX as much as I could. Which meant I did the push ups properly (not from the knees) and the snatches with 25lbs (as was written on the board). The double unders I unfortunately still can´t :(. During the warm up I managed to get a few in, but I can´t do two in a row yet so it would take me forever to do 30. Instead I had to do 120 singles per round. Handstand push ups I still can´t do either so had to do 8 wall walks per round. The pull ups I decided to do with the green band, which is much harder than with the black band. We had a 30 minute time cap and I made it almost through 2 rounds. In the second round I skipped the wall walks so I could finish the pull ups.

I felt good about it though, because I was using more strength than before so hopefully I´m building strength with that as well. I really want to try to follow the weights and things a bit more now.. which will mean I´ll be even slower than before haha, but I think is probably the best way to improve.

Anyway, not a lot of workouts at the gym, but a good week nonetheless. I have been slacking a bit with the eating habits though. And struggling with the headaches. I have one now as well and I want to go to the gym tonight, so hopefully it will go away in the next couple of hours.

Hasta luego!

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