16 4 / 2013

Wow, I’m getting really lazy at updating this log. Shame on me. Last weeks workouts as follows, including a few goals completed! Awesome!

April 13th, “Fran”

I warmed up with “Michael” x 0.5 and managed to cut 34 seconds of my old time. I think I can do better, but I was saving some energy for the REAL workout of the day. Which was my first RX attempt on “Fran”!

"Fran": For time, complete 21-15-9 reps of

  • Thrusters 42,5kg
  • Pull-ups

I finished the workout in 11:30 with 45kg Thrusters (which is the standard at my box). I’m really proud of this achievement!

April 9th, “DT”

5 Rounds For Time

  • 12 Deadlift 70/50kg
  • 9 Hang Power Clean 70/50kg
  • 6 Push Jerk 70/50kg

I completed the workout 18:31 (50kg)

09 4 / 2013

Well, looks like I’m a real slacker when it comes to updating my workouts. But, I haven’t missed logging a single workout yet, so here goes the workouts of last week!

April 8th

Time each round. 10 Rounds of

  • Sprint 100m
  • Rest 90 seconds

My rounds: 14-14-15-15-16-16-19-17-18-16 seconds

A workout that was much meaner than it appears, because you have to really SPRINT! That’s maximum running output for 10 rounds of between 10 and 20 seconds. It was great fun :)

April 5th, “CrossFit Open WOD 13.5”

4 min. AMRAP. For each 90 reps, add 4 minutes to clock.

  • 15 Thrusters 45/30kg
  • 15 Chest-to-bar pull-ups

I scored 19 reps.

April 3rd

For time (timecap 20 minutes)

  • 10 Shoulder Press 52,5/35kg
  • 15 OH Squat 52,5/35kg
  • 20 Push Press 52,5/35kg
  • 25 Front Squat 52,5/35kg
  • 30 Push Jerk 52,5/35kg
  • 35 Back Squat 52,5/35kg

I did the workout in 19:11 (OHS: 20kg, other exercises with 35kg)

That’s it for now. I should become better at logging my workouts when I get home :)

03 4 / 2013

I’ve been really lazy updating my blog with the latest workouts, so I’m just quickly gonna throw them up here in this bitch.

April 2nd

Complete For Time

  • 10 Shoulderpress 52,5kg
  • 15 OH Squat 52,5kg
  • 20 Push press 52,5kg
  • 25 Frontsquat 52,5kg
  • 30 Push Jerk 52,5kg
  • 35 Backsquat 52,5kg

The load is 35kg for women.

I did the workout with 35kg, but had to step down and use the bar on my OH squat midway. Completed in 19:11 (20kg OHS, 35kg).

March 30th, CrossFit Open 13.4

7 Minute AMRAP

  • 3 Clean’n’Jerk 61kg - 3 Toes-2-bar
  • 6 Clean’n’Jerk 61kg - 6 Toes-2-bar
  • 9 Clean’n’Jerk 61kg - 9 Toes-2-bar
  • and so on with 12, 15, 18, 21 reps.

My goal was to complete 18 reps - wasn’t sure if I could do toes-2-bar, but I learned it right before I started. I completed 30 reps!

March 27th, “Nasty Girls”

3 Round For Time

  • 50 Squat
  • 7 Muscle-up / 14 Assisted Muscle-up
  • 10 Hang Power Clean 62,5/42,5kg

I was totally wasted and spaghetti this day, but I finished in 24:58 (Assisted Muscle-Up and 50kg).

March 26th, “Cameron”

Complete For Time

  • 50 Walking Lunge Steps
  • 25 Chest to Bar Pull-ups
  • 50 Box Jumps 60/50cm
  • 25 Triple-Unders OR 100 Double-Unders OR 400 Single-unders
  • 50 Back Extensions
  • 25 Ring Dips
  • 50 Knees to Elbow
  • 25 Wallball 2 for 1’s 9/7kg
  • 50 Sit-Ups
  • 5 Rope Climbs

Such a nasty WOD. Completed in 30:42 (Pull-ups, 100 Double-unders, 12 assisted-ring dips (the others RX), assisted rope-climbs).

Well, that sums it up. A pretty active easter - I like it :)

26 3 / 2013

I was really excited about todays WOD. It included running, and my favorite lift - the deadlift. A really great couplet. I’d been psyching myself all day, preparing for the workout.

Todays warmup was a 7 min AMRAP for quality, consisting of 10 boxjumps (50cm), 10 KB Swings 20kg and 10 goodmornings (20kg). I love how the warmups keep smashing the muscle-groups we’re going to use for the WOD -.-

Now, todays AWESOME workout!

5 Rounds For Time

20 min. timecap

  • Run 400 meters
  • Deadlift 85kg/50kg, 21 reps

I probably could have done this RX, if I had enough time - but I decided to go a bit easy, and lift for quality instead (which is of course what one always should do). So I loaded up 60kg for my deadlift. It is 105 reps in total after all.

I finished in 19:08 (60kg Deadlift) - such a nice workout!

25 3 / 2013

Tuesday. Another AMRAP. We’ve been doing a decent amount of AMRAP’s over the course of the last few weeks, mostly thanks to the Open. But today was not an Open-WOD. Today was just a regular day, with a sucky AMRAP.

12 minute AMRAP

  • 4 Shoulderpress 35kg
  • 8 Sumo Deadlift High Pull 35kg
  • 12 Frontsquat 35kg

I aimed to get 1 round per 2 minutes. Went fine the first couple of rounds, but then I choked. I got 4+8 rounds, RX.

Thursday, I did the Open 13.3 WOD. It was also a 12 minute AMRAP.

CrossFit Open 13.3

12 minute AMRAP

  • 150 Wallballs 9kg
  • 90 Double Unders
  • 30 Muscle-ups

I only made it through 131 wallballs, even though completing the DU’s was my target. Easy to see I’m vastly overestimating my own fitness - that’s the beauty of it! Time to set some more realistic goals.

19 3 / 2013

Clean and Jerk is really growing on me. I really like this lift! So I was really excited to see todays WOD, even though we did some CnJ just two weeks ago. Fun times!

Clean and Jerk

3-3-2-2-2-1-1-1-1-1

40-45-50-55-60-62,5-65-67,5-70-72,5kg

Oh yeah baby, I did not expect breaking 70kg today - but I did! And set a new personal record in Clean and Jerk. Plus 5kg - neat!

14 3 / 2013

Wow, talk about overestimating what I can do in 10 minutes. That was a sick workout. Everyone says the box jumps are the worst thing, but I don’t have a very strong upper body, so the Shoulder to overhead definitely took its toll on me. I guessed I could do around 7, maybe 8 rounds. Boy was I wrong!

13.2 Open WOD

10min AMRAP

  • 5 Shoulder to overhead 52.5kg
  • 10 Deadlift 52.5kg
  • 15 Boxjumps 60cm

I finished 117 reps, or 3 rounds + 27. I might give this WOD another shot on sunday. My upper body was pretty wasted after doing Cindy + Helen yesterday, so maybe I can push out a few more reps if I give it a rest the next two days.

In any case, this is a nice, short, sucky WOD. Really fun! :)

14 3 / 2013

Today, I decided to skip the WOD and go for another goal on my list. I wanted to RX “Helen”, and hopefully beat my old time of 15:02.

We warmed up with 10 rounds of Cindy (5 pullups, 10 pushups, 15 squats), so my arms were already kind of wasted going in to the workout. I think I could have saved a couple of minutes on Helen if I hadn’t done the warmup, but I’m not sure.

"Helen"

3 rounds for time

  • 400m Run
  • 21 KB Swings 24/16kg
  • 12 Pull-ups

Finished in 15:57 RX. 55 seconds slower than my old time, buuut it wasn’t RX. So I actually think this was a decent performance - I’m happy with it at least.

Today, I’m doing the 13.2 Open workout. It’s looking really cool, so looking forward to it!

12 3 / 2013

After a few restdays (and an awesome event arranged by me for my co-workers this friday in my box), I was ready to hit it again! New week. Go!

No headache today - at least until we started practicising the overhead squat (what the hell, head?). But it wasn’t too bad today, so I could pull through.

The warm-up WOD was a nice little 10 min AMRAP of 5 burpees, 10 overhead squat (I did 15kg) and 20 mountainclimbers. I scored 6+5 rounds. Target was at least 6 rounds, so I’m happy with that.

Now, todays WOD is my nemesis. The Overhead Squat. The reason is that I lack flexibility in my ankles and knees, so I have trouble focusing on pressing my knees outwards while focusing on keeping that damn bar above my head in stretched arms. I really need to work on this. I’m gonna lay out a plan for turning this exercise in to a strength!

Overhead Squat

3-3-3-3-3

20-25-25-30-35kg(f)

F*** overhead squat big time :)

But, today I had some extra energy to pull off another workout! I’ve been waiting a long time to find the time to do “Grace” - 30 Clean and Jerk for time. So today I finally got to do it! It was awesome, I like Clean and Jerk.

"Grace"

Complete for time

  • 30 Clean and Jerk 60/40kg

I had 50kg on the bar, and finished in 7:08. I think I forgot to lay out a plan before I started, but I did so halfway through. I have no idea whether my time is good or not, but I’m happy I finally got to do it. Next time, I’ll crush it, and hopefully even RX it. My Clean and Jerk max is 67.5kg, so it’s not too far away I believe.

All in all, a great day in the box :)

08 3 / 2013

Today was the day. I was going to do my first official CrossFit workout in the Open competition of this years season! I’d psyched myself up all day, and getting ready to take on the challenge. The goal was to complete 100 reps, and give 60kg snatch a few tries. And I succeeded!

CrossFit Open 13.1

17 minute AMRAP

  • 40 Burpees
  • 30 Snatch 35kg
  • 30 Burpees
  • 30 Snatch 60kg
  • 20 Burpees
  • 30 Snatch 75kg
  • 10 Burpees
  • As many reps as possible Snatch 95kg

My score: 100 reps (9:11 Tiebreaker-time)

I love CrossFit.

07 3 / 2013

Oh my god. I can’t wait to do the Open 13.1 WOD - it looks absolutely brutal! A 17 minute AMRAP burpee & snatch ladder. I’m hoping to get through the first two rounds of burpees, and one round of snatches. I’m psyched and really looking forward to it!

Anyway, yesterdays WOD looked doable and decently fun - and it was!

2 rounds for time

  • Run 400 meters
  • 15 meter handstand walk
  • Run 400 meters
  • 30 One-legged Squat (aka. Pistols)

I did some scaling on the handstand walk and one-legged squat. The replacement for handstand walking was handstand shouldertuck, and for pistols, it was squatting down with one leg on a 40cm box, and squatting up again. I finished in 14:28.

Now, time for the OPEN!

04 3 / 2013

Todays restday WOD consisted of some clean’n’jerk practice. Really awesome, and I can’t wait to do Grace soon! But today was about technique, and trying to find ones max. My old score is back from november 6th, and is 45kg, so naturally that was the target.

Warmup was two Tabathas. First one was double-unders, which I skipped because of my headache (usually triggered by DUs), but instead I did a Tabatha sit-ups. The second one was push-ups. My Tabatha sit-ups score was 12 (+1 since last time!) and my Tabatha push-ups score was 6. Damn those push-ups are mean.

Anyway, back to the Clean’n’Jerk. I really like this exercise. I think it’s because it is in two parts, where I can rest a little bit after I cleaned it, and put myself together before the jerk. After quite a bit of yelling, I scored 67.5kg, a 22.5kg increase in my max. That is massive for me. And furthermore it’s another goal I can checkmark in my objectives! Great day - now it’s time to get ready for the Open :)

04 3 / 2013

I’m still struggling with this weird, crappy headache that surfaces whenever I jump or my pulse is rising. It sucks. So I skipped todays WOD, and instead did some powercleaning, to find my 1RM, since I haven’t done this since august 22nd.

"Powerclean"

1-1-1-1-1-1-1

60-65-70(f)-70(f)-65(f)-65-65kg

So I smashed my old max with 15kg. Nice, but also a long time since I did it.

03 3 / 2013

Wednesdays WOD was run 5k, or this little thing called “Three Little Pigs”. I did the last one.

"Three Little Pigs"

1: For time, 21-15-9, timecap 10 minutes

  • KB Swing 24/16kg
  • Pull-ups
  • Burpees

2: For time, 21-15-9, timecap 10 minutes

  • Push-up Handrelease
  • KB Thrusters 16/8kg
  • Back extensions

3: AMRAP, 7 minutes

  • 7 Sumo Deadlift High Pull 32/24kg
  • 14 Goblet Squat 16/12kg
  • 21 Mountain Climbers

My results:

1: 2 rounds + 6 reps (20kg KB Swing)
2: 7:43 (8kg thrusters)
3: 3 rounds RX

27 2 / 2013

I have a problem. It’s not an excuse to not workout, or me being a pussy. But occasionally, I get this weird headache during a workout - usually when doing double-unders, so it might be jumping-related. Or maybe I’m not drinking enough water.

It sucks, because it destroys my entire workout when it happens, and it happened today during a tabatha double-unders (where I btw. scored 17, but got 30(!) reps in my first two rounds), so I took it a bit easy during the WOD, and did as much as I could without being in complete pain.

Anyway todays workout was a hero workout, but slightly modified:

"Zeus" (running instead of rowing)

3 rounds for time

  • 30 Wallball Shots 10/7kg
  • 30 Sumo Deadlift High Pull 35kg
  • 30 Boxjumps 50cm
  • 30 Pushpress 35kg
  • Run 300 meters (instead of row for 30 calories)
  • 30 Push-ups
  • 10 Bodyweight backsquat

I finished one round before my headache became to painful. But 1 round of this is also a decent workout, so it’s okay. Finished 1 round in 18:58 as RX.