WOD 11-09-2014


Qualifier LLTD 2013

A. Judging Standards
Explanation WOD

B. 12 min AMRAP
Buy in 50 Wallball shots
– 5 Barfacing Burpees
– 10 Power Cleans 40/25kg
– 15 Shoulder to Overhead 40/25 kg

WOD 10-09-2014


A. Warm Up
Burgener + Skill transfer

B. Find your
5 RM Hang Snatch

C. 5 min AMRAP
– 10 Tripple Jumps
– 2 Hang Snatches @5RM weight

WOD 08-09-2014


Qualifier WOD LLTD 2o13

A. Judging Standards

B. “Get a Grip” 
3 sets of
– 3 Toes to Bar
– 3 Pullups
– 1 Handstand Push Up
3 sets of
– 3 Toes to Bar
– 3 Pullups
– 2 Handstand Push Ups
3 sets of
– 3 Toes to Bar
– 3 Pullups
– 3 Handstand Push Ups

HSPU’s go up with one rep every round 1 more HSPU
If you can not continue within 8 minutes then perform as many burpees as you can till the clock stops.

WOD 07-09-2014


Skill transfer
focus on Snatch Balance

10 min Ladder
1 Power Snatch 60/40
1 Overhead Squat 60/40
10 Double Unders

1 Power Snatch
2 Overhead Squat
10 Double Unders

1 Power Snatch
3 Overhead Squat
10 Double Unders

Only Overhead Squat goes up with one Rep every round.

WOD 06-09-2014


A. Technique
– Clean &Jerk
– Muscle Up + scaling options

B. for time
400m run
– Clean & Jerks 80/60
– Muscle Ups
400m run

Press, Maarten de Groot, CFA, crossfit_amsterdam, crossfitamsterdam, 020CrossFit, 020_Crossfit, amsterdam, oudzuid, karperweg39, citycenter, crossfit, amsterdamaged, crossfitxxx, mokumcrossfit, crossfitams, pixrxd, jarnobonhof

WOD 05-09-2014


Friday is BuddyWOD-day!
Martijn and Alex have a nice WOD for you to do in couples.

Have fun!

WOD 04-09-2014

Throwdown Thursday!!!

A. Judging tutorial!

B. Qualifier London ThrowDown’13
3 min AMRAP
– BackSquat
Produce as much power output as you can in 3 minutes.
Score = weight x reps

C. LTD ’13 WOD
A) 90 sec Pullups Max Effort
Score is counted as the best set

30 sec transition time

B) 90 sec HandStand Hold Max Effort
Score is counted as the best set

Nutrition part 3.

Good afternoon guys and girls!!!

As promised here is the last blog of my Nutrition-trilogy. Last two blogs we looked at what kind of food to eat when starting a healthy lifestyle. First of all there was the “CrossFit advice” to: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support exercise but not body fat.” Next we took a close look at a practical output of this: the Paleo Diet. Both of these blogs however did not look at how much to eat. And that is where part 3 enters the arena. Today we will be talking about the Zone-Diet.

The zone-diet (which, just like the Paleo diet, is adopted by a lot of CrossFitters) is a product of the thoughts and theories of Dr. Barry Sears. In 1982 he proposed that a lot of bodily functions and responses could be controlled by the food we put into our bodies. This came about after a nobel-prize winning research discovered that certain hormones that play a key role in diseases -like cancer, heart disease, auto-immune diseases and neurological disorders- were generated by dietary fat intake. In other words: the food we eat that contains a specific kind of fat could lead to us developing a higher risk for many different diseases.

Since then Dr. Sears has done a lot of research on how to use food as a medicine to get the body healthy and to let your body stay healthy. This eventually resulted in an interesting way to measure your food intake: the Zone-Diet.

What the hell is the Zone-Diet? Well let me explain. The Zone-Diet is a way to measure your daily food intake according to macro nutrition levels. Macro nutrition stands for the protein, fat and carbohydrates that your food contains. On the other hand you have micro nutrition which stands for the vitamins and minerals your food contains. But today, to explain the zone-diet, only the Macro nutrition levels will matter.

So you can measure how many protein, carbs and fat you get in during the day with your meals. This is actually not that hard in itself. You don’t need someone coming up with some sort of diet to measure this. Just write down what you ate, how many grams of everything you ate and then look for the macro nutrients on the internet.

An example! Let’s say I had one meal this day with;
100 gr. of Chicken (protein)
100 gr. of potatoes (carbohydrates)
15 gr. of Olive Oil (fat).
With a quick Google search and some easy math this means I got in 15 gr of Fat, 30 gr of Protein and 17 gr of Carbohydrates.

But here comes the usefulness: the Zone-diet lets you see how many of these macronutrients is right for you. That means how many protein, carbs and fat do you need to live healthy, perform well in the box and feel better over all.

This is done by working with useful, easy-to-remember measuring units called blocks. This means, from now on, you will be thinking in blocks of protein, blocks of carbohydrates and blocks of fat when preparing a meal. This will be very difficult in the beginning, but when you get it, it gets a whole lot easier! Stay with me! This is how it works.

1 block of Protein consists of 7 grams Protein.
1 block of Carbohydrates consists of 9 grams of Carbohydrates.
1 block of Fat consists of 1,5 grams of Fat.

Say I want to have a meal like the one above;
100 gr Chicken = (30/7=4.3) 4.3 blocks of Protein.
100 gr. of Potatoes = 17 gr. of Carbohydrates. This is (17/9=1.9) 1.9 blocks of Carbohydrates.
15 gr. of Olive oil = 15 gr of fat. This is (15/1,5=10) 10 blocks of Fat.
So this meal contains roughly 4 blocks of protein, 2 blocks of carbs and 10 blocks of fat.

Now when you cook a meal you want to make sure the blocks are in balance. Say you cook a three-block meal. This means that this meal has three blocks of protein, three blocks of carbohydrates and three blocks of fat. This is a balanced way to get in all your macronutrients. And with different shapes and sizes of people come different meals. A big large guy may need to think in 5-block meals. A smaller guy may only need three blocks per meal.

Zone example

So what to do? Go and figure out what kind of block-meals you need (http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf). Then for a minimum of one week weigh and measure all the food you eat. This will get you really familiar with the block method of measuring and will result in you being able to look at a meal and guess how many blocks you will get from it. But one week of measuring and weighing my meals? Isn’t that too much?! No it isn’t.

It will be a bit more work (5-10 min per day), but it will pay off. Knowing how much you are eating is very important and can help you big time in reaching your athletic goals! If you want to read more about this diet, this book is recommended by CrossFit HQ: http://www.bol.com/nl/p/the-zone/

Well guys this marks the end of my “Trilogy” nutrition blogs. I hope I helped you getting more familiar with food and diets. Now you can start the journey yourselves! Go eat clean and see how much you eat. Need some help getting things started? You can always ask one of the coaches to see how they eat or go see Coach Marlene. She can consult you on nutrition advice, change your eating pattern or help losing weight.

Enjoy the rest of your day and see you next time!

WOD 03-09-2014


A. Test
Whois in for the 100 Club?!

B. 8 rounds of.
– 60 yard (54m) Sprint
– with 90 sec. Rest between rounds