WOD 28-03-2014

WOD

For those who are not joining the Open!
Here is the 4th Open WOD of 2014.
Give it all you got!

WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 62,5kg.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 45kg.
20 muscle-ups

WOD 27-03-2014

WOD

A. Handstand Push Up
4x Max effort 3″

B. 10 min AMRAP
– 10 Pistols L+R=1
– 10 V-Ups
– 10 Push Ups
– 10 Box Jumps

Break a leg and sweat.

WOD 26-03-2014

WOD

A. Back Squat
3-5 |3-5|3″

B. 4 rounds for time of
– 15 SDHP 40/30kg
– 30 Kb Swings 20/24kg
– 400m run

WOD 25-03-2014

WOD

A. Tabata
Hollow Rocks

B. For time;
21-15-9
– Curtis P (Power Clean -> Stepping Lunge L+R -> Push Press) 45/30kg
– Chest 2 Bar Pull Ups
– Double Unders

Mark’s Monday! March, 24.

Good Afternoon guys and girls!
I am honored to host this new blog on the CrossFit Amsterdam website. I love sharing knowledge and information that may help you becoming a more awesome person! What to expect from this blog? You will see articles, movies and other pieces that I think are very interesting and usefull. Maybe even something I wrote myself. Don’t expect only pro-CrossFit stuff. The power of CrossFit is that we want to be good at everything so we want to look at everything to come to a solid conclusion. And that means taking some more critical information into account as well.
Today we will be looking at something many of you probably have thought about at some point. When to workout? And I don’t mean on which day of the week. I mean at what time of the day should you workout? Some people may say it is better to workout in the morning because it will give you a good challenge and that will make you better. Others might tell you that they only workout at night because it provides a good end of the day so your body can relax. Me? I am a science-guy and I tend to give proper scientific research a bit more value (although there are exceptions).
Dutch ‘Bayesian Bodybuilder’ Menno Henselmans wrote this piece on when is the best time to workout. A nice read which gives some interesting conclusions. Enjoy!

http://bayesianbodybuilding.com/best-time-to-work-out/

WOD 24-03-2014

It’s Monday…

You never know what a new week brings…
Prepare for the unknown and the unknowable!

WOD 22-03-2014

WOD

“Odd Run”
– 800m run
– 400m Ammo run
– 400m Log run
– 400m Jerry Can run
– 400m Wall Ball run
– 800m run

WOD 21-03-2014

WOD

For those who are not joining the Open!
Here is the 2nd WOD of 2014.
So you can do it anyway…


Workout 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 60 cm
185-lb. deadlifts, 15 reps
15 box jumps
225-lb. deadlifts, 20 reps
15 box jumps
275-lb. deadlifts, 25 reps
15 box jumps
315-lb. deadlifts, 30 reps
15 box jumps
365-lb. deadlifts, 35 reps
15 box jumps

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 50 cm
135-lb. deadlifts, 15 reps
15 box jumps
155-lb. deadlifts, 20 reps
15 box jumps
185-lb. deadlifts, 25 reps
15 box jumps
205-lb. deadlifts, 30 reps
15 box jumps
225-lb. deadlifts, 35 reps
15 box jumps

*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms are:
Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg

WOD 20-03-2014

WOD

A. Deadlift
3-5|3-5|3″

B. 15 min AMRAP
– 7 Push Press 60/42,5
– 14 Toes 2 Bar
– 21 Double Unders

The WOD of March 19 was…

So… you didn’t show up because you thought we would go running? Cherry picker!
This was tonights WOD!

A. Front Squat
8-8-8 2″

B. *21*15*9*
– OHS 40/30kg
– Kettle Bell Swings 24/20
*50 DU’s