Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 5 abmat situps with arms cross chest feet unachored, then 5 with 1kg weight on chest, 5 abmat back extensions, then 5 with 1 kg held at chest, 10 push ups at mid thigh high bar, 1 full push up on the floor just to see if I could - yay me I'm getting there, 10 o/h squats with dowel. + 3 Empty 7kg barbell front squats to see how it felt - it was much easier than I expected so thought I would try some weight slowly to see how I got on.

Front squat 3-3-3-3-3 reps

10kg-12-14-16-18kg All PR's Wahoo
All power cleaned

I'm so pleased with this workout - about 6 months ago I tried a front sqaut when I was doing maxworkouts and I was wobly and basically couldn't do it and decided they weren't for me. Been crossfitting for 2 months and WOW not only can I do them I got easily up to 18kg wahoo!!! I love crossfit and I love BrandX forum!!!
I'll up the weights next time but I didn't want to push too much too soon.
Also my wrist flexibility is getting better too - kept 3 fingers on bar on right hand and 2/3 on left hand. Struggle to get the bar back into hand to safely lower the weight as it got heavier but a little bounce helps.

Cash out:- some chin up /pull up skill work with least assistance as possible - some 1RM's if you like to see what I could do. I'm def. getting stronger.
Also tried for some more max tuck sits as I felt I short changed them yesterady because I was so wacked!

Thoses Kelly Starr journal vids are awesome - he knows his stuff and talks lots of sense!

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 o/h squats with dowel. + 5 Empty 2kg db snatches to warm up

“Joshie”

Puppies:
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm - 1st round did 5 kg but I knew I couldn't do more do only 3kg for rounds 2 and 3 (broken as required in 3,2,1's)
15 Tuck sit Pull-ups - subbed assist green band chin ups 1st round but knew I wouldn't complete so went black band for rounds 2 and 3 (broken as required usually 6,4,3,2)
10 pound Dumbbell snatch, 15 reps, left arm - same as above
15 Tuck sit Pull-ups - same as above

Done in 30.24 mins!! (splits were 8.59,10.34,10.50)

Was gonna give up as total wreck but remembered to ‘practice L sits’ so I managed 3 hanging tuck sits for 10 secs each, and then between bar and bench 2 more tuck sits and then I was sooo done! First real attempt at squat snatches and so I think I underestimated them and should have scaled further DOH!

I can’t believe how hard I found this one it took me ages - total slog!! I thought the burpees the other day was a slog but boy this one beat that by miles - totally mess me up!!! Even stretching afterwards took such an effort wow! My forearm was tender from yesterday before I started and its even worse now - just had it massage so I drink a cup of tea without pain lol

I even had to put my feet wider to give a little more assistance and bounce to try and speed things up. It was mainly getting up out of the squat that did me in - not sure why and my left snatch felt smooth than my right = strange.

Army Staff Sergeant Joshua Whitaker - I salute you - you were one fit hero!

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel. + 7kg bar deadlifts & cleans

“Linda”
10-8-6-4-2 reps of the triplet:
Deadlift: 1 1/2 body weight - sclaed by 0.25 = 22kg
Bench press: body weight - subbed push up against mid thigh high bar
Clean: 3/4 body weight - empty 7kg bar only
Done in 12.33 mins (splits 3.22,3.16,2.42,1.57,1.13)

Def. change of original plan / target here.... due to logistics of room I couldn't get my bench down for bench press and be able to DL and clean so I opted for my normal level of push ups as 10 is still tough for me, it seemed reasonable - no idea on its KG equivilent but its tough enough for me.
After doing a few warm up cleans (not done many before) I decided there was no way I was gonna manage 10 x 13kg (orignal target) so left ego at the door and opted for 7kg bar only and concentrated on form and technique (Thanks again Tutel).
I felt I really had the cleans down by the 4's - wahoo.
Only got two sraight bars and a EZ bar so ended up DL'ing with ez bar - not ideal I know but it worked out ok at that weight.
Overall really good workout!

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel.

Puppies:
Complete as many rounds as possible 15 minutes of:
10 Double-unders - subbed tuck jumps
10 Sit-ups - abmat unachored
10 Back extensions - abmat

6 rounds + 10 tuck jumps + 10 situps + 4 back extentions

Did some clean rack position wrist stretches - trying to keep all fingers on the bar - its coming slowly

Was pleased with workout today as cardio wise felt much better ie didn't need to stop and rest so much.
Also had a no carbs day today and feel great - my energy levels were much better and I wasn't shaky after workout - wahoo! that's what eggs for breakfast instead of muesli do for you ;-)

Oh the pain today from those walking lunges, my glutes, my periformus' and my right quad - ooh, ouch, eek if you know what I mean - I love it really.

I was going to say bring it on tomorrow but I guess it's rest day DOH!! I must be getting fitter lol

Forgot to post this yesterday - doh!


Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel. ( my knees were clicking really badly still - I think it ITB)

Wed 091125

Buttercups:
75 M Walking Lunges

Assumed 1 meter per lunge so 75 lunges done in 4.07mins.
“feel the burn” lol

Toughish but totally doable - but later walking down the stairs - oh I’m feeling it!!!!!

Tuesday 091124

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups (wahoo new PR and progress), 10 o/h squats with dowel. ( my knees were clicking really badly - grrr to them burpees)

Empty 7kg bar x 5 all all movements, 10kg x 5 SP's, 15kg x 3 SP's

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP - 20-22-24-25-26f - cleaned it but failed to lift it but still a great PR by 2kg
PP - 20f jerked 2 of 3 trys because weight too heavy-15-17-18-19 New PR by 2kg
PJ - 15-17-18-19-20 sort of failed ie did 4 reps fine but push pressed the last rep with no jerk but still a great PR by 3kg

Great workout - really pleased with new PR's = awesome. Much better than I thought. I can't believe how naturally automatic that jerk came with the 20kg for PP - strange but true.
I cleaned them all too - thought it might help my clean technique - it's getting there I think. I hit my coller bone a couple of times, and found changing from clean / 3 fingers under bar position to full hold push grip a little awkward with the heavier weights but I think my wrist flexibility is getting there slowly.

Sun 091122
Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 5 black band assist chin ups, 5 green band assist chin ups (wahoo new PR and progress), 10 o/h squats with dowel.

Buttercups:
Complete as many rounds as possible in ten minutes of:
15 Burpees
Air squat, 10 reps

Acheived a very poor 2 rounds + 2 burpees

This was sooooo tough I can't beleive it - first real time doing burpess - OMG I have never felt so drained in 10 mins ever before - total nightmare - spent a lot time trying to get oxygen. How can a seamingly simple move be soo taxing - I was in shock for ages afterwards!!

I think 4 consecutive days of WOD's, been pretty stresssed and hassled for weeks now and I guess I haven't got my food intake right yet 'cause I was completly drained of energy after this one!!!

Warm up= 10 abmat situps, 10 abmat back extensions, 1 samson stretch, 10 push ups at mid thigh high bar, 10 u/h pulldowns @ 22kg, 8 o/h press with 2 x 4kg db's

Sat 091121
Puppies:
12 Handstand push-ups - subbed o/h press with 2 x 6kg/13lb DB's
200 meter Run - subbed 600 meters on eliptical level 4 legs only
12 Weighted pull-ups - subbed black band assist chin ups
9 Handstand push-ups - subbed o/h press with 2 x 6kg/13lb DB's
200 meter Run - subbed 600 meters on eliptical level 4 legs only
9 Weighted Pull-ups - subbed black band assist chin ups
6 Handstand Push-ups - subbed o/h press with 2 x 6kg/13lb DB's
200 meter Run - subbed 600 meters on eliptical level 4 legs only
6 Weighted Pull-ups - subbed black band assist chin ups

Done in 16.49mins

I knew my o/h press was weak so was going to aim at 10kg DB's, so warmed up with 4kg DB's but even they were tough @ 8 reps so decided to not be stupid and went with 6kg instead. They were tough enough - I really knew to the 12 and even the 9 made me sweat.
The 600 meters was the time consuming part although I was pleased with my pace - I kept a fairly constant pace better than ever before at that speed.
Chins were good - they went well - think I may have to start with a lighter band next session - wahoo = progress.
Overall longer that I thought, tougher than I thought but still enjoyed it!

Friday 091120
Deadlift 1-1-1-1-1-1-1 reps
Warm up= 10 abmat situps, 10 abmat back extensions, 8 o/h (dowel) air squats, 1 samson stretch, 10 push ups at upper thigh high bar, 10 black band assist chin ups.
5 reps deadlifts @ 20kg, 3 rep @ 30kg

40kg-50-55-60-62-64-66kg/145lb - Wahoo new PR :n_bigsmile:

Cashout 5 hanging tuck sits and 10 push ups at mid thigh high bar - new pr

Really pleased with new PR's again - kept tight and focused and smashed my previous PR by 5kg/11lb!!! Yay me

Had a crazy day yesterday and fell a day behind but that's probably a good thing - allows for more pre WOD sort / prep time.

Warm up= 10 abmat situps, 10 abmat back extensions, 8 o/h (dowel) air squats, 1 samson stretch, 10 push ups at upper thigh high bar, 10 black band assist chin ups.

Tried a few cleans with a 7kg bar (fell over on the first on - think I pull up thing the weight was heavier and topple over backwards lol :n_blush: ) front sqaut still needs work I think so opted for power cleans after a few tries with 7kg. Which is still progress from last time as last time I did Elizabeth I did Hang Power cleans.

Wednesday 091118
“Elizabeth” scaled
15-12-9 Power cleans @ 10kg/22lb
22-18-14 (1.5X) Bench Dips on lower thigh high bar in power rack

Done in 7.07mins

I only did 15-12-9 bench dips before and boy did my triceps know to the incresed reps this time phew! But good workout.
In hindsight the 10kg was pretty light - need to up the weight to get it to feel right - if you know what I mean- it's that light that the hands are doing most of the work and the technique is less critical. Up it next time I think or maybe I should keep the weight the same but go for a full clean?? Maybe see how my front squats are doing next time Elizabeth comes up?

Warm up= 8 abmat situps, 8 abmat back extensions, 8 o/h (dowel) air squats, 1 burgener type lunge/hip flexor, arms push up stretch each side, 8 push ups at upper thigh high bar, 4 u/h pulldown @ 20kg, 4 o/h pulldown @ 20kg

“Fran”
Puppies: scaled further

12-9-6
thruster 27lb / 12kg
15-12-9
Pull ups - subbed o/h pulldowns @ 22kg

Done in 6.52mins
Not great as I did same reps but with 10kg thrusters and u/h pulldowns at 20kg and it only took me 5.50mins!

The thrusters were tougher than I thought they'd be for only 2kg increase and the o/h pulldowns almost killed me - I did o/h as I wanted to mix up my grips but I guess it wasn't my best choice. I did it this morning about an hour after breakfast ie much earlier than normal - normal around 5pm - and my energy levels were pretty low compared to normal all in all quite dissapointed.

I was reading about chinup/pullups in other threads and thought mixing it up might be best but maybe I should stick with chin up/uh as it's my goal and it feels more confortable to me till I have achieved my goal then try o/h???? or becuase for long time I have been favouring u/h - I should work with o/h until I get it to equal the strength of u/h and then mix it up ooohhhh I used to be indecisive but now I just can't make up my mind grrrrrrr

Warm up= 8 abmat situps, 8 abmat back extensions, 8 o/h (dowel) air squats, 1 burgener type lunge/hip flexor, arms push up stretch each side, 4 push ups at upper thigh high bar, 4 u/h pulldown @ 20kg, 4 o/h pulldown @ 20kg

“Angie”
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups - I did 20 black band assist u/h (chins) - broken into 7,3,6,2,2
20 Push-ups or 30 Box Push ups or 35 Wall Push ups - I did push ups again upper thigh height bar - broken into 8,6,3,2
20 Sit ups (do not do crunches) - abmats unachored as per TP's earlier post - broken into 15,3,2
20-50 Squats (depending on ability) - I did 20 air squats unbroken - wahoo

Done in 5.00 mins
Previous time at a lower level of work was 7.49mins
Yay me - awesome
God I love Crossfit, the crossfit brandx forum and it's people!!!!

Also afterwards I tried a few hanging tucksits to see how I got on. Didn't get knees as high as I thought

SATURDAY 091114
Puppies -ish
three rounds for time of:
Push-jerk 65 lbs, 10 reps - scaled further to 14kg/30lb
3 Beginner pull-ups - black band assisted chin ups
1 L sit Max - I held my weight on two dumbells with feet rested on heels
3 Beginner pull-ups
1 L sit Max
3 Beginner pull-ups
1 L sit Max

Done in 12.11mins (splts were 4.10,3.27,4.34)

Not really done push jerk before so was unsure how this would go. I was gonna go for 20kg push jerks but I warmed up with 8kg and then 14kg and the 14kg was pretty heavy and I knew there was no way I was going to do 10 reps with 20kg so decided to not be stupid and so stuck with the 14kg. - Glad I did as it was pretty darn tough. But I got the movement right I think…dip, drive, dip catch and stand?
Was please with my chin ups (I did chin ups as I did pull ups yesterday and chins the day before - lots of these over the last few workouts??).
L sits were just not happening, never done them before so I figured I get used to supporting my weight first before trying to get complicated…so left heels on floor with legs straight out and lifted myself from the floor on a bar of dumbells and no parrawhatsits.


Pleased with last few days - I have kept up and not been aching like a stupid thing and not felt like I needed a rest day so I will keep at it
Doing the WOD's on the same is little disadvantaged because of the time difference - you don't get the help for new stuff but will see how I go.

091113 "Eva"

Friday 091113
“Eva”
Buttercups:
Three rounds for time of:
Run 400 meters - I subbed elliptical trainer level 4 600 meters
15-24# Kettlebell swing, 15 reps - I used 8kg/18lb dumbell
15 Beginner or assisted Pull-ups - I subbed o/h pulldown @ 20kg

Done in 19.34 mins.
Splits were 6.20,6.18,6.54.

It was a tough workout. I kept a fairly consistant pace though which I was pleased with.

I did today a couple of WOD's I had added to by journal before the show and after much agonising I will skip all the missed days (instead of trying to play catch up) and start a fresh tomorrow.

Tuesday 091027
“Nate”
Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Squat Muscle-ups - I subbed 6 pulldowns on knees @ 30kg/66lb
4 Push ups - I did full push ups against a mid thigh high bar (lower than previously ;-) )
8 12kg Kettlebell swings
Women 8kg - I used an 8kg dumbell

I managed 5 rounds with just a few seconds to spare. I didn't rush just took a failry consistant steady pace. Considering my push ups were done lower than previous push ups I was really pleased I managed them - they were tough and I was close to failure on the last couple but I did it.
I enjoyed the workout. I wasn't sure how I would feel after being out of it for a while - would I feel weaker or stronger, harder or easier?? but I felt good, I felt strong and it felt good to be back at it.

I rested a few mins, while I set up my barbell and did
Wednesday 091028
Back Squat 5-5-5-5-5 reps

Warmed up with 12kg x 5, & 17kg x 5 then did 5 reps of 22kg/48lb - 27kg/59lb - 30kg/66lb - 31kg/68b - 32kg/70lb

I didn't push stupidly with the sqauts but that was my limit today.
I also regretted the double afterwards - my pre workout meal was chicken with salad and nuts and after my postworkout shake I was still pretty low on energy - I should have had carbs with my salad :n_angry: but I also think I should stop trying to double up my workouts - does anyone agree?????

I'll try (assuming people agree) to just do the wod to the best of my ability and try to do 3 days on 1 day off like the site - because I double up then need extra rest and it just knocks on

Back from the show - long, tireing and last day was soooo boring!

2 nights recovering from sleep deprivation later and things are getting back to normal now thankfully.

Got on wii this morning and I've lost 2 lb over the last 10 days!! Still got my muscle so I'm hoping it was mostly fat . I ate pretty good, taking chicken salad type packup with me everyday and dinner at night. I tried hard to make sure I had very little junk food during the show too. So I guess less food overall and being on feet all day did some good but boy have I missed my workouts.

Been wondering if I have been eating too much so will try to maintain similar intake with just postworkout shake added in and see how things go for a few days.

Assuming no aches and pains tomorrow I'll try to get a workout in and see if I lost anything else while I was away?

Today..
Sunday 091025
“Michael”
Buttercups:
Three rounds for time of:
Run 400 meters - subbed 0.4 m on ellitical at level 4
10 Back Extensions - abmat
20 Sit-ups - abmat with arms across chest then fists out in front when it got harder

Done in 15.35mins phew.

Had a few mins rest and then did..
SATURDAY 091024
Deadlift 1-1-1-1-1-1-1 reps
I warmed up with 10kg / 22lb x 5, then 28kg / 61lb x 3
then 1 reps of 38kg / 84lb - 48kg / 105 lb - 53kg / 116 lb - 58kg / 127lb NEW PB- 59kg / 130lb NEW PB - 60kg / 132 lb NEW PB - 61kg / 134 lb NEW PB Wahoo!!

I'm really pleased with my new pb of 61kg - I was quite wary after pulling my back 17th Oct but I didn't feel any of the 'pull' feelings like before so I went carefully but smashed it Wahoo!!!!

Strugging with time at the moment grrr

31st Oct
Managed to grab an hour late last night - seemed to late for a full workout but got on wii fit
Step warm up, followed by 6 minutes rhythm boxing
10 lunges each leg
10 close grip push ups on knees with side stand
10 v situps
10 semi squat rows
A few yoga poses to work on balance

We are getting ready for a show this week and time seems to be so limited will see what I can pull in. I'll try and pull in a workout today and then see what I can sqeeze in after that.