I have to say I always liked back squats. It is a very easy, and efficient exercise, certainly easier to perform than for example snatch.

Back Squat
3×2

For warm-up I used 60kg, second round 80kg, third 90kg, fourth 100kg, with 110kg – which I have failed, I stopped for too long on the bottom and I could not stand up. I have then dropped it to 105kg, which worked well for and and I created a new Personal Record! Nice one!

For time:
100 Dou­ble unders
1km Run/Row

Now, this is not an easy WOD. 100 Double unders are tough, specially if you can’t do them! I tried to not to do any single skips, it took me longer, but I did it. After that I jumped on the rower and row for the 1000m.

Total time: 8:35

Tuesday is an Endurance day and today was not an exception. After the warm-up we had only a single WOD:

3 rounds for time of:
800m run/row
10 Power snatch 60/40

I started with 800m row and as I did not feel to go with 60kg snatches, I loaded the bar with 50kg. It wasn’t easy, it did not feel very heavy, but I still struggled a bit. Second round I row again and in the third round I decided to run. We had 25 minutes to finish this WOD.

Total: 24:03, not great, but happy with the results.

I can’t believe it, I just started 4th week of training. It’s not like I have done many sessions already, but it is getting a little bit easier now. I still don’t have the necessary strength, but at least I got the stamina now and I don’t need to puke after every WOD/training.

Dead­lift
1 RM

One of my favourite exercises. Last year, my 1RM was 165kg. Today, I have managed 150kg, I have tried 160kg and failed, dropped it to 155kg, and still failed. 150kg is not bad after such a long break I had. I can only improve, and I will!

As many rounds as pos­si­ble in 7 min­utes of:
Sled Push
100m Run
10 HSPU

The shortest WOD’s are usually the worst. This one is no exception. Sled push is not bad, bad after you do the HSPU’s, it’s not easy… As usual, I only struggled with the hand stand push-ups. First round, I have done in go, second I had to break to 8 and 2, third to 3,4,3 and 4th round I was so difficult, well…

My today’s total: 4 full rounds + 5 extra HSPU’s

Also, I weighted myself again, after the WOD and the scales showed exactly 83kg

I can’t believe I have just been through the first 3 weeks of CrossFit training since I came back to the Darwin. A very tough weeks, to be exact. I thought I die during the first week, wanted to puke in the second week and I actually enjoyed the third. I am not as sore as I used to be in the beginning and I can last the whole WOD easier than when I started. Success!

Bent Row
3×5

I haven’t done this before, it was a new exercise for me, so I started with 40kg, progressing all the way to 80kg. 80kg technique wasn’t that great, it felt much easier with 70kg.

As many rounds as pos­si­ble in 10 min­utes of:
10 Sit ups
10 Dumb­ell Snatch 20/10
200 m Run/Row

Another one of the 10 minutes workouts. Instead of dumbell I picked up 16kg kettlebell for my snatches. And I rowed all the time, as during the previous workouts I usually run. The kettle bell felt quite heavy after about 3 round, my right hand was ok, but did struggle with the left. I did not think I had any problems with sit-ups or with rowing, I tried to do this WOD without any breaks, not even a short ones.

Total: 5 full rounds in 10 minutes 

I was very pleased with the results, seems like the training is getting a little bit easier now.

I just finished my evening meal and I really feel full. I am trying to gain some weight lately, when I started with CrossFit not even 3 weeks ago I weight 76.4kg. Couple of days ago I was already 80.4, I forgot to weight myself today, but I imagine to be just bellow 81kg.

As many rounds as pos­si­ble in 20 min­utes of:
5 pull ups
10 push ups
15 Squats

on the min­utes every minute 1 Clean 70/50

Usually, when people look at the workout, they think it is fairly easy, but if you really think about it, doing it for the whole 20 minutes non-stop and on a minute every minute, you have to do 1 Clean with 70kg, suddenly it does not look that easy.

I wanted to do everything properly, so loaded the bar with 2x 15kg, made it 50kg heavy and for pull-ups I pulled red band. During the WOD I was surprised to do comfortably 5 pull-ups without any breaks, using the band only as an extra support. Next time I’ll try it without. The last 5  Cleans felt very heavy, but I have pulled it off.

Total: 10 full rounds, red band for pull-ups and 50kg for cleans, 20 Full Cleans done with ease… Very happy with the results.

I didn’t check what we would have today, so it was a kind of surprise. Power Snatch was first on the list, a very complex movement.

I have started comfortably with 40kg, continued with 50kg and struggled with 60kg. Well, I just could not snatch it. In the end I opted for 55kg, which was my 1RM

Power Snatch
1 RM

Today we had another short, but very good WOD:

As many rounds as pos­si­ble in 10 min­utes of:
200m Run/Row
20 Dead­lift 70/50

I like deadlift and today I wanted to go RX as I felt quite good. I have loaded the olympic bar with 2x 25kg bumper plates.

In the 10 minutes I have done full 3 rounds, plus rowed 200m in the 4th round and in the last 15 seconds I managed to do 2 more deadlifts. I was happy with the results, run 3x 200m, rowed 1x 200m and in total done 62 deadliest with 70kg. Happy day!

I had a good break this weekend as we had additional day off due to the Public Holiday so I did not train on Monday.

Today we started with:

Thruster
5×4

This is another exercise which I haven’t done for a while. And I struggled. My top results was 60kg, however, I had a great pain in my left wrist. 60kg didn’t feel very heavy, however due to the pain I could not do more than that.

As many rounds as pos­si­ble in 10 min­utes of:
20 T2B
30 KBS 24/16
40 Dou­ble unders

An interesting WOD. I am still trying to do the T2B’s, in the first round I have done like 5 the rest were toes to elbows and the odd knee raise thrown in. I love kettle bells, so I did go RX and picked lovely 24kg one. Double unders are on my to-do list to learn properly, so I opted for single skips.

Total: 1 + 65 (1 full round + 20 T2B + 30 KBS + 10 double unders)

I was looking forward for today as it meant that after today’s workout I would enjoy full 3 days to recover.

We have started with:

Hang Clean
1RM

Hmm… I still don’t have my strength back. I started with 40kg, then continued with 50kg and from there jumped to 60kg for the remaining rounds. I did try 70kg, I made it for 1 round so I can consider this as my personal best (PB) for this year so far, but this is nothing to get excited about.

As many rounds as pos­si­ble in 7 min­utes
10 T2B
20 Press 60/40
30 Dou­ble unders

I have done a lot of presses this week and today wasn’t any different. But I have enjoyed it. You should know, that short WOD’s are usually the deadly ones. You just go flat out. I chooses to press only 40kg.

In total I managed 1 full round plus 20, which means 10 T2B’s and 10 push-presses.

The end of my second week training is coming, today we had a very interesting WOD:

3 Rounds for max reps
5 min­utes Clean thrust
Rest 3 minutes

It looks easy, doesn’t it? Well, it’s not. The prescribed weight for male was 60kg, but there was no way I could clean and thrust 60kg for 15 minutes. I opted instead to do 40kg.

First round I managed 17 reps, and I maintained 17 for the length of the WOD, so ended up with 51 reps in 15 minutes. Hope to do better next time.

Today we started with:

Dead­lift
3×2

I haven’t done deadlift for ever 4 months, but felt quite good, except my legs, so I started with 100kg only for the first round, progressing to 120kg in the second round and finishing with 140kg on the third round. My 1RM used to be something like 165, but the break I had certainly didn’t help and when I tried 140kg for the second time, I started to struggle. 5th round with 140kg was a bad one, so for the 6th round I chosen to “downsize” to 120kg.

As many rounds as pos­si­ble in 7 min­utes of :

15m Sled Push
20 KBS 32/24
200m Run/Row

This was an interesting workout, I haven’t done a Sled Push before, but found it quite easy. I picked 24kg kettle bell, didn’t feel to go with 32 as 24kg is quite heavy already.

I managed to do 2 full rounds plus I added 20 more kettle bell swings and 140m on the rower.