100226 OHS, FS, BS

Warm up:- arm swings/rotations, starrett over-n-unders, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates with 10 o/h squats.

Day 7 of My personal push up & chin up challenge:- push ups against pin 2 x 11 reps (5,3,3) , chin ups with blue band feet together x 11 reps (5,4,2)

7kg bar OHS x 2, FS x 2 and BS x 2, then 17kg BS

100226
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS 8 - 10 - 12 - 14kg / 30lb NEW PR - 16 Failed
FS 18 - 20 - 22 PR - 24 PR - 26kg / 57lb NEW PR
BS 40 - 50 - 55 - 57 PR - 58kg / 127lb NEW PR

Realy pleased with my PR's = OHS by 2kg, FS by 5kg and BS by 2kg

100225

Day 6 of My personal push up & chin up challenge:- push ups against pin 2 x 10 reps (4,4,2) , chin ups with blue band feet together x 9 reps (4,3,3 failed 3rd, 1) done this morning.

Warm up:- 200m on elliptical to test if foot ok and it felt fine thank goodness, arm swings/rotations, starrett over-n-unders, 5 push up against pin 2, chin ups with blue band feet together x 4, then pull ups blue band feet about 10" apart x 2, thrusters with 12kg x 3, beginner rope climb x 1

250225
Puppies:
Three rounds for reps of:
1 min Wall ball (6-10# to 6’-8’ target) - subbed thruster @ 12kg / 26lb
1 min Beginner rope climb
Run 100-200m - did 200m on elliptical trainer level 4 without using arms
Rest

Rnd 1 10 - 6 - 2.10mins
Rnd 2 12 - 5 - 2.20mins
Rnd 3 12 - 6 - 2.40mins

Enjoyed this, it was a little different and made a change

Cashout:- KTE attempts x 10 (3,3,3,1) little higher than last time - I'm using a little momentum but dont want to use too much incase I hit my elbows that hard that I come off the bar = would not be good
Chin up - pure negatives - used feet on bar to get up then controlled the movement down - had more control and slower decent than I expected  :n_bigsmile:
Placed bar in rack and used it to assist with feet on for more chin ups x 5 sort of max effort'ish

Took another rest day after CFT yesterday and will try and follow BrandX one day behind and keep up lol

Day 5 of My personal push up & chin up challenge:- push ups against pin 2 x 9 reps (4,3,2) , chin ups with blue band feet together x 9 reps (3,3,3) done this morning.
Chin ups are feeling easier wahoo something is working  ;-) thanks mastroj

I tried an unassisted just to see (mainly because my mum come to see what I was up to and wanted to see me try one) ...er made a few inches = nope,  tried a jumping unassisted errr got about 1/2 way = nope.

100223 Crossfit Total

Day 4 of My personal push up & chin up challenge:- push ups against pin 2 x 8 reps (4,3,1) , chin ups with blue band feet together x 8 reps (3,3,1,1) done this morning.

Warm up:- arm swings/rotations, knee highs, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 5 dislocates with 5 o/h air squats, 5 push ups against pin 2

Tuesday 100223
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep -

BS - warm ups 17kg x 5, 27kg x 3, 37 kg x 2, 47kg x 2,
50kg x 1 = Equal last CFT, 55kg x 1 = Equal Current PB 56kg x 1 = NEW PB

SP - 7kg x 3, 12kg x 3, 17kg x 2,
22kg x 1, 25kg x 1 = Equal Current PB, 26kg x1 = F

DL - 12kg x 5, 22kg x 3, 32kg x 2, 42kg x 2, 52kg x 1,
62kg x 1, 72kg x 1 = F (set up was not quite right and dropped the weight forward), 72kg x 1 = = Equal Current PB

Crossfit Total of 56+25+72 = 153kg / 337lbs up 10kg / 22lbs
Compared to 091212 of 143kg / 315lb

Really pleased considering I've been below par for 3 weeks with my foot - my target was to match my current PB's if poss which I knew would give me a new CFT. My shoulder press was sheer willpower I think - slow and steady but got it up there and the DL was shakylegged but one of those 'I know I can I know I can' moments - phew. When I equalled my sqaut PB I knew I could do another kg so went for it  :n_bigsmile:

Had a rough night last night - spent 3 hours down the hospital - wth my mum - she had a bite than had gone funny on her leg so the stress of that combined with a very late night 2.30am and not the greatest of meals over the last 24 hours I feel pretty crappy today.

Also after doing the back squat wod yestrday and then today I now see Crossfit total - What a plonker I am - what can I say!
So I can't really give my Crossfit total my all today can I, so I think I will try and attack the total tomorrow and then contiue 1 day behind - that way I feel I can get my cashout/skil work sorted safely, without overtraining anything.

I did get my Day 3 of My personal push up & chin up challenge:- push ups against pin 2 x 7 reps, chin ups with blue band feet together x 7 reps done though.

Some good food, a good film, and a good nights sleep is the order of the evening for me.

I knew I shouldn't have done them back squats yesterday - it's Crossfit Total today aarrgghh

100209 done out of sync to protect foot

I didn't want to push my foot with a run and don't have a rower  - I opted to do an older wod that I missed while my foot was really rough 9th feb.

Warm up:- arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 5 dislocates with 5 o/h air squats, 10 push ups against mid thigh high bar at pin 4, 10 blue band assisted chins with feet 12" apart
Warm up back squats of 17kg x 5, 27kg x 3,

Day 2 of My personal push up & chin up challenge:- push ups against pin 2 x 6 reps, chin ups with blue band feet together x 6 reps

100209
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

37 - 39 - 41 - 43 - 45kg / 99 lb - 45 - 42- 42 - 37 - 37

My legs really knew to the 45kg after not lifting much for three weeks so I didn't want to push on and regret it tomorrow. So eased off but completed the wod.

I was thinking about doing some beginner rope climbs when I had finished but not knowing what's coming tomorrow I thought better of it lol - That is the down side to working out on the same day as the wod's issued.