I would like today to never have happened.
23 hours ago
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Welcome to my Crossfit log
About Me
My Thanks to...
My Goals
Set 22nd Sept 09 @ BW 72kg / 158lb
1) a chin up - prog = black band 11Oct09
green band assist 29Nov09
blue band assist 16Dec09
blue band assist at pin 4 15Mar10,
blue band assist at pin 3 9Apr10
blue band assist at pin 2 24Aug10
red band assist at pin 5 24 Aug 10
red band assist at pin 4 13 Jan 11
Pull up revolution most assitance 27 Jan 11
For more progress see below
2)full push ups - prog = pin 2 of rack Feb 10
pin 1 of rack 20 Apr 10, 8" box 20 April 10
Achieved
New PR 29Apr10
3)deadlift my own bodyweight - Achieved New PR 28Dec09 72kg/158lb
4)squat my bodyweight - prog = New PR 27Feb10 58kg
= New PR 9May10 59kg
New set 8/2/10 @ BW 68kg / 151 lbs
5) Continue with fat loss and gain muscle
New Set 29/4/10
6) 5 Full Push ups
prog = got 3 with rest in between 3Jul10
prog = got 7 with rest in between 27Aug10
prog = got 2 consecutives with a few breaths inbetween 7 Feb 11
Hurt wrist 10 Feb 11 grrrrr
prog = Got my full push up back 5 July 11 with narrower hands.
Damaged foot July 2010 and this cause me to miss so many wods and loose so much strength but its slowly mending.
So my 2011 Goals....
1) Box jumps, skipping and then burpees again as foot strengthens
Prog = 8" box jumps 8 June 11
2) Full push up - again
Prog = YAY got full push up 6th Feb 11
After wrist injury 10 Feb 11, Got my full push up back 5 July 11 with narrower hand position.
3) Keep full push up and do consecutive ones (dont get there celebrate then back off -stay with it)
Prog = got 2 consecutives with a few breaths inbetween 7 Feb 11
4) A chin up
Prog= Pull up revolution 9" from top 3 June 11
Prog= Pull up revolution 10.5" from top 9 July 11
5) Start running outside (weather permitting)
Prog= Started walk/jogging - jogging for 2 mins 9 july 11
6) Run 800 meters
7) Run 1 mile
8) BW DL again
Yep 72kg 104% BW in CF Total 23 Jan 11
9) DL 1.5 x BW
Prog = 76kg 110% BW 1 May 11
77kg at 67kg = 115% 8 June 11
10) Seated MU (straight legs)
11) Ring Dip
Prog = blue band assisted ring dips 21 Jan 11
12) BW Squat
added 12 jan 11 after Fran
13) increase cardio capacity ie less time sucking air during wods
14) increase muscular endurance ie do more reps (stop shying away from reps more than 15)
14) Better Fran times 14kg and blue band pin 5 in under 10mins, then under 8 mins then add weight and decrease pull up assistant
1) a chin up - prog = black band 11Oct09
green band assist 29Nov09
blue band assist 16Dec09
blue band assist at pin 4 15Mar10,
blue band assist at pin 3 9Apr10
blue band assist at pin 2 24Aug10
red band assist at pin 5 24 Aug 10
red band assist at pin 4 13 Jan 11
Pull up revolution most assitance 27 Jan 11
For more progress see below
2)full push ups - prog = pin 2 of rack Feb 10
pin 1 of rack 20 Apr 10, 8" box 20 April 10
Achieved
New PR 29Apr103)deadlift my own bodyweight - Achieved
New PR 28Dec09 72kg/158lb4)squat my bodyweight - prog = New PR 27Feb10 58kg
= New PR 9May10 59kg
New set 8/2/10 @ BW 68kg / 151 lbs
5) Continue with fat loss and gain muscle
New Set 29/4/10
6) 5 Full Push ups
prog = got 3 with rest in between 3Jul10
prog = got 7 with rest in between 27Aug10
prog = got 2 consecutives with a few breaths inbetween 7 Feb 11
Hurt wrist 10 Feb 11 grrrrr
prog = Got my full push up back 5 July 11 with narrower hands.
Damaged foot July 2010 and this cause me to miss so many wods and loose so much strength but its slowly mending.
So my 2011 Goals....
1) Box jumps, skipping and then burpees again as foot strengthens
Prog = 8" box jumps 8 June 11
2) Full push up - again
Prog = YAY got full push up 6th Feb 11
After wrist injury 10 Feb 11, Got my full push up back 5 July 11 with narrower hand position.
3) Keep full push up and do consecutive ones (dont get there celebrate then back off -stay with it)
Prog = got 2 consecutives with a few breaths inbetween 7 Feb 11
4) A chin up
Prog= Pull up revolution 9" from top 3 June 11
Prog= Pull up revolution 10.5" from top 9 July 11
5) Start running outside (weather permitting)
Prog= Started walk/jogging - jogging for 2 mins 9 july 11
6) Run 800 meters
7) Run 1 mile
8) BW DL again
Yep 72kg 104% BW in CF Total 23 Jan 11
9) DL 1.5 x BW
Prog = 76kg 110% BW 1 May 11
77kg at 67kg = 115% 8 June 11
10) Seated MU (straight legs)
11) Ring Dip
Prog = blue band assisted ring dips 21 Jan 11
12) BW Squat
added 12 jan 11 after Fran
13) increase cardio capacity ie less time sucking air during wods
14) increase muscular endurance ie do more reps (stop shying away from reps more than 15)
14) Better Fran times 14kg and blue band pin 5 in under 10mins, then under 8 mins then add weight and decrease pull up assistant
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