Tag: WOD

WOD April 21, 2015

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Strength

Back Squat 8-8-8-8

My workout:
8 x 40 kg
8 x 45 kg
8 x 50 kg
8 x 52.5 kg

WOD

“Annie” (10 min amrap)

50-40-30-20-10

  • double unders
  • abmat situps

My workout:
My Annie time (one full round) was 8 min and 2 seconds. Which is 2 min and 38 seconds faster than the last time I did Annie (July 2014). I was able to do my first 50 double unders unbroken and pretty much did all the situps unbroken as well. I messed up on my double unders a couple of times in the 40’s and 30’s, so still some room to improve there. Was happy with my time though. As it was a 10 min amrap I continued and completed another 50 double unders + 20 situps.

CrossFit Level 1 Trainer Course

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This weekend I had the CF-L1 trainer course. And it was awesome!! It was a combination of lectures and practice sessions. The coaches were so good!! Such inspiration. The practice sessions were based around the 9 foundational movements (squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull and medball clean) and really brought everyone back to basics. We had to go through all the progressions of the movements with a pvc pipe.

We also spent some time on the kipping pull up and muscle up progression and on the snatch.

On the first day we did a workout at the end.

WOD

In pairs, 3 rounds for time:

  • 15 thrusters
  • 12 burpees

My workout:
Each person had to do one full round and then you swapped. Each doing 3 rounds total. When swapping you had to high five left, high five right, bump feet left, bump feet right and give a chest bump lol. We did the thrusters with 20kg and took about 9.5 minutes.

On day two we also did a workout, where we had to coach each other.

WOD

8 minute amrap:

  • 10 push ups
  • 8 med ball cleans
  • 12 abmat situps

My workout:
I did 6 rounds + something. Don’t really remember. This workout was more about the coaching. Although it still got me sweating of course.

The weekend ended with a theory test, so I don’t know yet if I actually passed the course. I will get my results within 10 days, so fingers crossed!

level1

WOD April 17, 2015

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Strength

Find 2rm hang power clean

My workout:
I am trying to work on my technique so didn’t try to go heavy heavy. Max I did was 40kg.

WOD

6 min amrap:

  • 30 hang power cleans
  • 30 handstand pushups

(If you don’t finish 1 round within 6 min it changes into a “1 round for time”.)

My workout:
I didn’t finish within 6 minutes, so my total time was 7 min 34 seconds. I did the cleans with 30kg and the handstand pushups with a 10kg plate and 1 abmat.

WOD April 16, 2015

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Another good day at CrossFit Lelystad.

Strength

Find 3 rep max floor press

My workout:
A floor press is a bench press, but from the ground. So you are lying on the ground with legs straight. Which means you can’t go all the way to your chest with the bar. It’s less range of motion as you only work the last half of the push. I think you are supposed to be able to go heaver with this than with normal bench press. I was able to do 45kg for 3 reps. I tried 50kg, but only got 2 reps with that. My 1rm bench press is 52kg, so sounds about right.

WOD

10 minute amrap:

  • 10 push ups
  • 10 kb swings 20 kg
  • 10 box jumps 20 inch

My workout:
I scaled the kb swings to 16 kg and managed 6 rounds + 9 push ups. I really liked this workout, I was able to keep going without pausing. I did have to break up the push ups after the first round, but didn’t have to pauze long. It’s funny, because after this workout the coach (Julio) said that I am being too conservative and should have gone rx and taken the 20kg kettlebell. I think he was right. But after Monday I’m a bit scared to go too heavy :s.

WOD April 15, 2015

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WOD

“White”

5 rounds for time:

  • 3 rope climbs
  • 10 toes to bar
  • 21 overhead lunges
  • 400m run

My workout:
I am so glad I went, because after yesterdays debacle I needed a workout like this. I love rope climbs.. I kind of hate the rest.. but I am willing to overlook that :p. The timecap was 35 minutes and I did not make it.. I finished in 36 min 04 seconds. I did do all rope climbs all the way to the top though.. I scaled the ttb to knees to elbow and did the overhead lunges with a 10kg plate (Rx was 15kg). I was the last to finish. But I did not feel bad about it this time. I gave it my all. Yes, I did have to walk about half of each run.. that doesn’t mean I suck. It just means I’m human :p.

I’m still a bit unsure about this box and the way they think sometimes though. The coach (Julio this time) actually put a frowny smiley next to my name. Because I didn’t finish it within the timecap. But wth! I was one of the only ones who actually did the rope climbs.. doesn’t that count for something? Also.. who care where you finish, as long as you gave it your best. They are so focussed on performing well in this box.. it makes me insecure and a little bit pissed off sometimes. I have to say though that some people there are really cool. One guy from the next class ran my whole last run with me and motivated me to keep running and even run faster.. he gave me tips on breathing and everything. Of course I wanted to kill him in the beginning, but he did actually help me. He was supportive, which I appreciate more than a frowny face next to my name because I’m not “fast enough”.

WOD April 13, 2015

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I have never felt so disappointed after a workout as I feel right now. I had a complete brainflur when choosing my weights and chose way too heavy. And now I feel like crap. Not physically.. just.. mentally. I feel insecure, defeated… the coach came talking to me afterwards that I should take it down a notch. You know.. that talk, that coaches have with people that don’t know their own limits and go for weight over form. I’m not supposed to be that person. But I was today :(. I don’t know what I was thinking, but I feel utterly crappy.

Strength

  • 2-2-2-2-2 hang squat snatch

My workout:
The funny thing is that I stayed too light here and Vincent told me to put some more weight on. I did the 5 sets of 2 with 25kg. Which felt ok.. my technique is wobbly to say the least.. but I felt I was improving throughout the sets.

WOD

In 4 min:

  • 40 burpees
  • amrap snatches

My workout:
For some retarded reason I thought I should put weight on from the strength set, which is absolutely stupid if you think about it. But I thought that I would find it much easier if I could power snatch it.. I had 65 lbs in my head which translates to 30kg.. but I forgot that the most I have probably ever snatched in a workout is 55lbs.. and this was supposed to be a sprint. So lighter would have made much more sense than heavier. But I went with 30kg. I did the 40 burpees in 2 min 35 seconds. So had about 1 min 30 seconds left and I only managed to do 6 butt ugly snatches. I pretty much swung them up and pressed them out :s. I feel so embarrassed it’s not even funny.

:( :( :( :(

WOD April 11, 2015

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After the bouldering last Friday I got really sick on getting home. It was a virus that has been going around and had me hanging over the toilet all night :(. Horrible! It took me out for a couple of days and then life got in the way on the following couple days. So it has been a full week without any physical activity.

I have to admit that I’ve been doing quite bad lately. I have been eating a lot of bad stuff (crisps, chocolate, junk food) and I’m just getting ill all the time (I have a sinus infection since yesterday too :s). It has been a bit of a downwards cycle and it has to stop. So tomorrow I’m getting back to a routine! Workouts, healthy eating and no more feeling sorry for myself.

Anyway, today I went to CrossFit for the first time since last Friday and it was tough!

WOD

“Koffie”

In teams of 3 for time:

800 meter rennen

  • 90 backsquats 60/40
  • 90 toes to bar

800 meter rennen

  • 75 back squats 60/40
  • 75 toes to bar

800 meter rennen

  • 60 back squats 60/40
  • 60 toes to bar

800 meter rennen

My workout: 
Our team did the back squats with 30kg. The way it worked was that you had to do the runs with the whole team and couldn’t start the work until the whole team was back from the run. Then only one could work at a time on the bar and barbell, but you divided the work. So in the first round each did 30 reps. 25 in the second and 20 in the last round. For me the back squats were the most fun as they felt really easy and good (not too easy in the end though). I did knee raises instead of toes to bar. I would like to call them knees to elbow, but that would be cheating :p. I really enjoyed the inside work, but the 800m runs were impossible for me. I ran the first one, but after that I had to walk bits on all the following runs. The 200m in the middle of the running track can be easily skipped so I would skip those to make sure I could come back in time with my teammates. Our total time was 42 min 30 seconds.

No matter how much the running sucked, it always feels good to be back in the box!

I have to say I felt really bad afterwards though.. so bad that I had to go to bed for 30 minutes to get my head back to normal. I think the sinus infection didn’t like the running either.

WOD March 31, 2015

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Strength:

  • Find heavy 7 rep deadlift

My workout:
I built up to 60kg for 7 reps and was able to do them touch and go.

WOD

For time:

  • 75 double unders
  • 50 wallballs 9/6
  • 25 deadlifts 150/100
  • 50 wallballs  9/6
  • 75 double unders

My workout:
I used a 6kg wallball and either 45kg or 50kg for the deadlift.. I don’t remember. I think my time was 14 min 19 seconds. But I could be completely wrong. I used to be so good at keeping track of my workouts, but I’ve been failing lately :(. I do know that I cheated on my reps.. I only did 20 deadlifts.. And I only did 40 wall balls each round. I did do the full 75 double unders.

WOD March 30, 2015

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WOD

“The Chief”

5 round os 3 minute AMRAP

  • 3 power cleans 45kg
  • 6 pushups
  • 9 air squats
  • 1 min rest

My workout:
Round 1: 4 rounds + 3 reps
Round 2: 3 rounds + 9 reps
Round 3: 3 rounds + 3 reps
Round 4: 3 rounds + 2 reps
Round 5: 3 rounds + 4 reps

Total reps: 309

This was a really cool workout to do! I went a bit too fast in the first round and paid for it by having to slow down every round after.. my arms were burning afterwards!! The pushups were definitely the hardest. I only used 27.5kg on the power cleans. I wanted to do 30kg, but couldn’t get the right plates. So it was either 35kg or 27.5kg and I chose for easy. Was still tough!

Open 15.5 March 27, 2015

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WOD

Open 15.5

27-21-15-9 reps for time of:

  • Row (calories)
  • Thrusters

Men use 95 lb.
Women use 65 lb.

My workout:
I was scared to do this one. I knew I was going to take a long time. I knew it was going to hurt. I knew it was not going to look pretty. I also knew there would be a group of people watching me whilst all of this. At CrossFit Lelystad they only have 1 rower with a working screen, so everyone doing the open had to take turns. I was second on the list and the funny thing is that even though I worried about me looking stupid in front of others beforehand.. during the workout you don’t even think about how you look or if people are watching. Only focus is on getting through the next rep. I started alright on the rower with about a 1000 cal per hour pace. Then came the thrusters and everything quickly went downhill from there. Thrusters are my worst enemy and 65 lbs feels heavy really fast. I had to break the reps in sets of 3 pretty much from the beginning. I kept a steady pace through the first round of 27 though. Going back on the rower is when it started to suck big time. I couldn’t get faster than a 750 cal per hour pace.. and even that took a lot of effort. Going back to the thrusters after.. pfff.. only people that have done this WOD can understand how much it hurts. How much you don’t want to pick up that bar at all, let alone 21 times. It felt like it took forever. But got back to the rower for 15 and managed to keep the 750 cal rate per hour. I think I really started to slow down during the 15 reps thrusters.. Taking longer breaks.. wanting to stop basically. The last 9 cal row was really slow…. I tried to keep it at 750, but think I got stuck around 600.. then back to the thrusters.. I managed 3 reps.. then 2.. then 1 and then.. I got a cramp!! In my foot!!! I was rolling down over the floor in agony with 3 reps to go. It was horrific! After wasting a minute stretching I got back up for 2 more reps on bare feet before the cramp hit me again.. and had to take another pauze before hitting the final rep. Final time 23 min and 19 seconds.

This is a workout that most women do between 10 and 15 minutes (elite athletes do it under 7 minutes!). My time is a joke compared to other Crossfitters. But I’m proud of it anyway! I wanted to quit so badly, I wanted to go slower so badly. But I kept going. And that’s all that matters to me.

Long post. A bit dramatic. But totally worth it.