Something with burpees

On Saturday we celebrated the Swedish Midsommar Gille with some CrossFit Leuven friends. Although I didn't get home until 2 o'clock there was no reason not to workout the next morning. At the party it was really hard not to eat all the yummie Swedish food but I kept to my paleo diet and I didn't drink a drop of alcohol. I did splurge on sushi before the party though (whoops, not so paleo).

The WOD was:

AMRAP in 15 min of:
10 Burpees
10 Sumo deadlifts (225/155)
10 Russian KBS (70/53)

Burpees are my least favorite exercise! For some reason I just can't do them fast enough. 

The Sumo deadlifts (with 105 lbs) and the Russian KBS (with 45 lbs) were actually going very easy in comparison with the burpees. I managed to do 5 rounds and 7 burpees in 15 minutes.

CINDY

Since we were out on a school trip, I didn't train for two days. We did play on the beach and kayaked on a lake, but that doesn't really count does it?

So, I was really happy that I could go to the box yesterday, although I was exhausted from the school trip (entertaining 21 adolescents isn't relaxing :) ).

We did some bench presses and skull crushers before the WOD and they went really bad. I just couldn't push the bar/dumbbells up. At that moment I was really hoping that the WOD wouldn't be like that either.

The WOD itself actually went great. I scaled the pull ups to ring rows and the push ups to knee push ups. I managed to do 17 rounds and 5 push-ups. Not bad, not bad at all... :)

Tuesday's WOD

Whoops I forgot to blog about Tuesday's WOD.

This was the WOD:

AMRAP in 12 min of:

6 Handstand push-ups

12 Wallball shots (20/14)

18 Double unders

I finished with 5 rounds and 10 wall ball shots (scaled the HSPU's to sitting thrusters and the double unders to tuck jumps). I can actually do double unders (one at a time) but somehow when it's workout time I can't do them anymore, hence the scaling.

In the warm-up we built up to handstand (push-up). When I was little my friends once dropped me on my head/neck whilst I was doing a handstand and since then I have been sort of scared of doing them. 

However, with a little help (to make me swing further) I did a handstand today (and I didn't drop on my head)!! :)

10 day evaluation

So I've been following my strict paleo / crossfit regime for ten days now and I must admit that I haven't felt so good for a while (although I have trouble just walking after the Murph). I can't really say that my energy levels are up but mentally I feel great.

And let's not forget the main reason why I'm doing this: I want to get ready for swimsuit season. I'm happy to say that it is going in the right direction. I have lost 3,6 kg in 10 days. Pretty good result, isn't it? :D

Plank challenge

Today I also started with a 30 day plank challenge. The first 20 seconds went great ;) We will see how it goes on day 30 :)

Murph time

Today it was Murph time and although I have been working out at CrossFit Leuven for more than a year, it was my first solo Murph!

I scaled the pull ups to ring rows and the push ups to knee push ups and finished in 58:28. 

I'm soooo happy with this result. Not only is it under the one hour time cap but I can barely believe that I did 200 push ups. I remember being happy half a year ago with the fact that I could do 10 knee push ups !!! What a progress!!!!

New PR back squat

On Friday I went again to CrossFit Leuven. The WOD was very short and not my cup op tea.


WOD:2 rounds for max reps:

2 min Back squats (155/115)2 min Mountain climbers2 min 10m farmer walks (90/45)

2 min rest before you go on to the next round

I only managed to get 100 reps in total, especially the mountain climbers were 
horrible!

However, before that we worked on our 1 RM back squat. The last time I did a back squat was in January and then my 1 RM was 135 lbs and that's actually less than my front squat (155 lbs). My new 1 RM back squat is now 145 and that actually went really easy as well, so I probably could have gone up but I ran out of time. New PR nonetheless!

Late evening run

I was too tired in the morning to go for a run and although I had to work late (until 10pm) I made myself go for an evening run. Same run as saturday and it went great. I ran faster and more smooth (from an average 7min14/km to 6min35/km) than I did in the morning and that after a busy working day. 

Loved it!!

Before the run I did 20 air squats and afterwards I did 50 Russian kettle bell swings and 20 knee push-ups!

Day off or offday

Although I should have taken a day off from working out yesterday (I started to workout everyday too quick too intense), I could not help myself and I went to the box after all. Yesterday was a hot and humid day!

The WOD was the baseline WOD: so 500 m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (or 20 ring rows). This is a very short workout so we did a longer warmup.

We started with two rounds of 

20 push-ups

20 V-ups

20 wall ball shots

20 pull-ups (or in my case 20 ring rows)

Although it was not for time but for technique it was intense nonetheless. 

After that we practiced our techniques for hand stand push-ups, kipping pull-ups and ring support. 3 movements I will have to work on hard in the future.

I finished the baseline wod in 6:49. Last time it was 7:14. An improvement nonetheless!

Today wednesday is a definite day off!

I met FRAN after all.

Although I did a morning WOD, I couldn't resist the temptation of going to the box in the evening.

I started a more intense workout program 4 days ago and my body is handling it fine, except my knees. They start to get a bit 'crunchy', when I squat it feels as if my bones are grinding against each other. So I'll have to watch out for that.

We did some front squats with bands attached to them to get more explosive. I should have done it with 55% of my PR (155 lbs=77,5) but my wrists (especially the one that was unusable two weeks ago) and knees couldn't take so I switched to 65 lbs. We did 9 reps of 5 squats every minute on the minute. Intense!

Then it was time for FRAN:

21-15-9 reps for time of: • Thrusters (95/65lb) • Pull-ups

I scaled to 35 lbs and ring rows and finished in 7:24.

Little home WOD

This morning, I didn't go for a run but did a little WOD at home, for time.

I did:

50 (knee) push-ups
50 sit-ups
50 Russian kettle bell swings (watch out for the ceiling)
50 air squats

I finished in 14:05 and I'll try to beat that time next week!

Morning run with my mom!

Today I went for another morning run but this time not with my boyfriend but with my mom. She is actually in a much better shape than I am and runs 10 km on a regular base.

I ran almost one 1 kilometer more than yesterday so that is a personal win. However, I have to admit, my mother was setting the pace otherwise I would have run a lot slower since my muscles were aching from yesterday.




We ran uphill around the second kilometer so the pace dropped a bit. All in all, I ran 5 seconds per km faster than yesterday. After the run, I did 50 air squats to finish this day's workout.

Let's see what tomorrow brings!

First morning run... ever!

In 4 weeks the summer holiday begins and that is officially the beginning of bikini season... so it's time to pick up the pace and push my workouts to the next level.

From today onwards I will workout every day in some way, either at home, at the box or on the road. In combination with the paleo diet I should have some results by the end of June.

Since my work schedule is already pretty full I am creating a new time slot in the morning before work.

Today was day 1 and we went for a morning run. It had been six months since my last run so it was definitely an experiment but it went just fine.

We ran 3,5 km (2.18 miles) in 24 minutes. Not that fast but a great start!!

Another kind of filthy fifty

Yesterday's workout was tough, especially since I didn't go to the box for almost a month. Too busy working late nights. A common excuse, I know.

Warm-up:

1 RM shoulder press: new PR 70 lbs (previous March PR 55 lbs)


WOD

For time:
50 Push Press (95/65)
50 Pull-ups
50 Toes to bar
50 Walking lunges
50 Burpees
50  Slamballs (40/20)

Scaled:

PP 40, ring rows, knee raises, slamballs (4 kg--> wrist injury)

It was tough and hot outside but I managed to finish in 24:51 (time cap was 25 min).