October 13, Luckily it is not Friday and we aren't doing box jumps

It was 1RM time! We did a 1RM sumo deadlift today. The last time I did a 1RM sumo deadlift was on June, 22 and I lifted 155 lbs. Time to lift some more.

I easily lifted 155 - 175 and finally 185. I tried lifting 195 and I could actually lift it from the ground but I could feel that my technique was about to fail. Instead of risking back pain I stayed with 185. 

30 pounds more in 4 months isn't bad so I was really happy with my new PR :)

Yeah for progress!

After our 1RM we did 100 banded KBS: AUCH!

The WOD was:

AMRAP in 3 min of:

60 kbs (53/35)

max rep deadlift (255/185)

- 2 min rest -

AMRAP in 3 min of:

30 pull-ups

max rep sumo deadlift (255/185)

After the 100 banded KBS the 60 KBS were seriously heavy! I scaled the lifts to 130 lbs and did ring rows instead of pull-ups. The first round I didn't even do a deadlift the second round I could do 11. My final score was 101 (60 + 41).

September 12, Body weight challenge

If you would ask me about the exercises I like the least, I would definitely say the majority of body weight exercises. I am still working on my one pull-up, I failed doing 65 sit-ups in 2 minutes (63, aargh) and for some reason I can't do burpees or V-ups very fast (yet!)

So when today's workout was announced, I felt a shudder.

AMRAP in 3 min of:
20 Burpees
? Pull-ups
-1 min rest-
AMRAP in 3 min of:
30 Wallball shots (20/14)
? Pull-up
-1 min rest-
AMRAP in 3 min of:
40 V-ups
? Pull-ups

Score = number of pull-ups

Worst nightmare and definitely a body weight challenge! I scaled the pull-ups to ring rows

The first round I did 13 ring rows, the second 11 and the third 17. A total score of 41 ring rows. Next time I will try to do 45 ring rows!

September 4, two days in a row

Normally I planned to go to the box on Friday but my mom asked me to drive her somewhere. So, instead of going Friday I went on Thursday, still a little bit sore of Wednesday's WOD.

The strength part was 'kettlebell fun' and it was definitely lots of fun but also pretty intense. The kettlebell fun was followed by turkish get-ups (aren't they also with kettle bells? what is the difference? no fun? :) ).

The WOD was an AMRAP:

AMRAP in 12 minutes of
- 3 wall climbs
- 9 box jumps
- 15 kbs (53/35 lbs)

I scaled the box jumps to step ups. I'm still not comfortable jumping on a box during a WOD. Considering that I did my first wall climb (halfway the last tile) in July this was definitely a challenging workout for me.

I did 4 rounds and 3 wall climbs and I am really happy about that!!!

After the WOD I did 10 box jumps under full control, proving to myself that I could still do them!

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)!! :)