SUNDAY 091227

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 of them with 2.5kg on chest, then another 5 abmat situps with 2.5kg on chest, 10 push ups against mid thigh high bar, 10 air squats, 10 SDHP's with dowel.

SUNDAY 091227
Row 5K
Puppies:
Row 1500-2500 m depending on your ability

Subbed 150 SDHP's with 10kg Bar (up from 100 at 8kg)
Done in 11.10mins broken into 90,60

My quads and shoulders knew to this one and were pretty taxed but felt like I wanted to do something else afterwards as I will have to take tomorrow as rest day..

Cashout:- 10 Shoulder dislocates with resistance band (in prep for snatch and ages since I done any)
2 push ups on knees on push up bars ( to see how it felt) but was pretty tired pecs from yesterday benching
5 beginner rope climbs
10 Blue band assisted pull ups
5 knees to elbows attempts (getting a little higher slowly but surely)
5 1 leg L sit holds for 5 secs each leg - up on push up bars

FRIDAY 091225 & Tuesday 091229

I also just watched the deadlifting section of the ladies at crossfit games 2009 wow they can lift big!!! One lady (althought looking slightly masculine compared to the others) did all 16 bars!! The top bar was 365 lbs / 165kg I've got a long way to get to that lol


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, 10 push ups against mid thigh bar, 10 air squats, Bench Press - 5 x 12kg, 3 x 17kg, 2 x 22kg, 2 x 60 kg

FRIDAY 091225
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.

25-18-27-12-29 PR-10kg

Total Load 121kg / 266lbs

Felt good afterwards and as I'm playing catch up thought I'd do one of 5k rows but subbed as the run subbed on the elliptical lol

Tuesday 091229
Did 2500 meters level 4 no arms
Did in 16.57mins
Was pleased with the progress - not done 2500 constant before and my tempo and my beathing got into a great rhythm making it much easier to carry on - awesome I must be getting fitter!

THURSDAY 091224

Was another rest day for me yesterday - has some dodgy out of date milk which left me not feeling great so decided to not be stupid and ask my body to do a workout - thought 24 rest was a good idea and I felt great today.

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, 10 push ups against mid thigh bar, 10 air squats, 10 bench dips against bar, Deadlifts - 5 x 10kg, 3 x 20kg, 2 x 40kg, 2 x 60 kg, 1 x 65kg

THURSDAY 091224
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.

70 PR - 52 - 71 PR - 32 - 72 NEW PR AND GOAL WAHOO!!! - 12

Total = 309kg / 681lbs

Awesome day!! Achieved one my goals after just over 3 months crossfitting wahoo!!! I deadlifted my bodyweight yay me!!! Sorry but you wouldn’t think I was pleased or anything would you!!!!

WEDNESDAY 091223

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, 10 push ups against mid thigh bar, 5 air squats, 5 with OH dowel, 10 bench dips against bar, 3 front squats @ 12kg, 2 squats @ 15kg

WEDNESDAY 091223

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

1- 19kg - equal 1rm
10 - 14kg
1-20kg New PR
20-10kg - up it to at least 12 next time ( I was gonna try 12 but that 14 for 10 was tough so lowered it and it felt quite easier when I had finished lol)
1-21kg NEW PR - could have done more but didn't want to be stupid
30-10kg - last 10 were tough but all unbroken, just need a few extra puffs now and then lol

Total Load = 94kg / 207lbs or 700kg / 1543lbs (depending which way we are adding it up???)

Good job - I liked this work out - taxing in more ways than you think. Wrists were suffering during the 30 reps!! But pleased with PR - could def up it next 1rm try. I felt strong today too after 2 days rest - wahoo! Bring it on!!!

I had yesterday and today as rest days - my back is pretty achy from that heavy Dianne still and coal smashing on top. Busy with visitors yesterday and today - well it’s christmas!!
Will be back at it tomorrow - I wasn’t gonna feel guilty about missing these two days but having seen the last three WOD’s I really feel I should do them - just see what are they are like lol. So not sure whether to just continue running 3 days behind or just miss the the next three wod’s to catch up will see how I feel.

MONDAY 091221 Diane

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 5 abmat situps with arms cross chest feet unachored butterfly, 5 with 1.5 kg on chest, 5 abmat back extensions, 5 with 2kg on chest, 10 push ups against mid thigh high bar, 10 blue band assisted chin ups, 5 air squats, 5 OH Squats with band.

MONDAY 091221
“Diane”

Puppies/Buttercup Mix
15-12-9
95 pound Deadlift (Didn't spot the women 55-65lb till just now DOH!) / 43kg
Bridged Handstand push-ups on knees on a 12 inch box (head to deck) (only my second time of doing them)

Done in 10.28 mins

Pleased with this work out, I pushed myself and feel better for it! Even better considering I did more weight that prescribed for puppies women lol

Active rest for me today - swop with tomorrow!!

Had a 15-20 min walk in the snow, then 10 min drive, searching the local houses to see who signed for my parcel (new push up bars) this morning grrrrrr, kettlebell (actually a heavy pully) swinging to break up the ice on the pond for the birds (another crossfit does get you better for life moment), hammer the hell out of the coal and then had to go shopping - 2.5 hours of hectic trolley pushing!! grit up the paths to stop sliding all over the place, store excess food outsdie!! The joy of christmas!!

Before I forget - Seasons Greeting to all

Sunday 091220

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, another 20 with free arms, 10 abmat back extensions, 10 push ups against mid thigh high bar, 10 blue band assisted chin ups, 5 air squats, 5 OH Squats with dowel.

Sunday 091220
Puppies / pack mix
Three rounds for time of:
4 beginner rope climbs
15 Bench dips against bar
15 Squats

Done in 9.35 mins (splits 3.00,3.19,3.15)

Want to push myself a little harder now - think I've been taking the easier route sometimes - as being too scrict with scaling ie if I can't do one part of it I chicken out and did the buttercups or puppies so think I may mix them up a little and try to push more where I can. Hence todays puppies/pack mix - it worked well. More squats next time = pack.

I enjoyed this workout except for the rope burns to my fingers I tried a cheap tow rope last time and that was terrible, tried a good quality toe/boat rope this time and even with fingers gloves on my exposed fingers still got torn up!!! I think it's because the diameter is too small - Think I need to invest in a bigger one.

Cash out:- tried some differently assisted chin ups - I usually have the band horizontal with feet on but because of my height I can reach the bar from the floor so dead hangs with assistance were not happening and to stop it being a weekness as my chins are getting better all the time - I tried to hang a band from the bar and put my leg in it but it wasn't really happening either. I went back to black band to see if helped but not really - I tried 3-4 four deadhang (as much as the band would allow) and pulled for all I was worth but couldn't get any higher than eyes level with bar so slightly dissapointed but it's all the max attempts are progress isn't it.

Although this was a bit of a slog I wonder if I should try upping from buttercup to puppies a bit more - thinking I maybe going too easy these days?? Hmmm

SATURDAY 091219

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, 10 push ups against mid thigh high bar, 10 blue band assisted chin ups, 5 air squats, 5 OH Squats with dowel. 5 8kg bar thrusters

SATURDAY 091219
Five rounds for time of:
135 pound Thruster, 15 reps scaled to 12kg bar
Run 400 meters - subbed 400 meters elliptical lev 4

Done in 28.44 mins

Bit of a slog and I probably should have scaled further but once I had started I was determined to finish.

Was trying to front sqaut the bar before the press the first 2 rounds, but my wrists didn't like it - had to hold the weight for the rest. Might know to it tomorrow.

No cash out because I was pretty exahusted!! Even stretching was hard work lol.

Thursday 091217

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 - 5 of them with 1.5kg on chest, 10 abmat back extensions - 5 of them with 2kg on chest, 10 push ups against mid thigh high bar, 5 air squats, 5 DL's, Hang cleans and squat cleans with 8kg bar.

Thursday 091217
Squat clean 1-1-1-1-1-1-1 reps

10-12-12-12-14-16-16kg

Was trying to work on form and see what I could do - I think my back was rounding on some of these grrr.

cash out:- 3 more squat cleans with 8kg bar to check form, 5 x bench press at 15kg, 3 x bench press at 20kg, 3 x bench press at 25kg

Wasn't in the greatest of moods today for some reason - think it was the cold brrrrrr. Also a bit achy from the last few days.

WEDNESDAY 091216

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 - 5 of them with 1.5kg on chest, 10 abmat back extensions - 5 of them with 1.5kg on chest, 10 push ups against thigh high bar, 10 bench press at 15kg, 5 OHsquats with dowel, 5 OHSquats with 8kg bar. HSPU progressions on knees on floor then tried a few with knees on 4 inch box - never done these before!

WEDNESDAY 091216
Buttercups:
15 Pull-ups (Beginner or assisted oaky) - I did blue band assisted chins, only using a little jump for the last few reps
15 Handstand Push-ups progressions - knees on 4" box - head to floor
12 Pull-ups (Beginner or assisted oaky) - I did blue band assisted chins, only using a little jump for the last few reps
12 Handstand Push-ups progressions - knees on 4" box - head to floor - tried a couple with nose to floor - phew its much further lol
9 Pull-ups (Beginner or assisted oaky) - I did blue band assisted chins x 4, then 5 pull ups using a little jump (don't usually do pull ups but it worked ok - I had to rest my forearms they were screaming)
9 Handstand Push-ups progressions -knees on 4" box - 5 head to floor 5 nose to floor

Done in 10.44 mins
Trying to do as much as a dead hang as I could (I can reach my pull bar from the floor!!!) it was tough especially only just going to blue band and probably lost a little metconness because of it but I was pleased with my progress. My forearm were really aching so tried some pull ups - strange but it worked ok with a little jump assist to get done. HSPU prog's are brand new to me today so that was interesting. A little clicking in my right shoulder noticed at the bottom but will see how it goes.

Cash out:- although my upper body was fried I still wanted to do something so I got on my elliptical for 1200 meters level 4 - slowish speed 8 - 8.40 mins - also wanted to see how my five fingers worked on there! Cooled down/slowed for a min or so - total of 10mins = 1320 meters.

Tuesday 091215

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, 10 bench press at 12kg, 10 air squats. 10 back squats @ 8kg, 5 squats @ 17kg, 3 squats @ 27kg

Tuesday 091215
Back Squat 3-3-3-3-3 reps

37-40-43-45-46kg/101lb

Got back to my 3RM PR when I was doing SS back in Jan.

Cash out:- 10 x bench press @ 15kg, 3 x hanging tuck sit max,5 l sit attempts, and tried blue band chin up just to see if could - wahoo I did 7 NEW PR (some with a little jump, some with a wider stance)- YAY me. I Love Crossfit!

Thinking I may start incorporating some benching - trying to get to full push ups. My upper pecs are obviously ok, and plank is much better than ever before but as soon as the angle changes to nearer parrallel - I have no strength grrrrr

Need to work on the mid pecs me thinks!!!!

091213

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps legs in butterfly, 10 Abmat back extentions, 10 push ups again upper thigh high bar, 5 OH squats with dowel then 5 with 8kg Bar, 10 SDHP with dowel, 4 no weight turkish get ups 2 each side.

Sunday 091213
Puppies:
Complete as many rounds as you can in 15 minutes of:
Row 500 meters - I subbed 50 SDHP with 8kg bar
15 Turkish Get-ups (no weight to 10#‘s) - I used 2kg empty DB

I did 1 round + 50 SDHP's + 3 T Get ups.

I took it fairly slow trying to concentrate on technique - interesting thing the turkish getup!! My 2nd round of SDHP's were at a more consistant pace with less breaks than the first.

Cashout:- lots of stretching and pnf/tennis ball work as traps a little tender from yesterday's Deadlifts.

091212

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps legs in butterfly, 10 Abmat back extentions, a few dealifts,press and squats with dowl.

Saturday 091212

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

Post total to comments.

Compare to 091104. I missed this one so I'm comparing to Oct 17th 127kg / 280lbs

BS - 8kg x 5, 17kg x 5, 27kg x 3, 37 kg x 2, 42kg x 1, 47kg x 1, 50kg x 1 NEW PB (considering I've done no back squating since Oct!!)
SP - 8kg x 3, 10kg x 3, 20kg x 3, 25kg x 1 = F, 23kg x 1, 24kg x1 New PB for Crossfit Total but my actual 1RM is 25kg from a different wod (think its because of the push ups yesterday)
DL - 8kg x 5, 20kg x 5, 40kg x 3, 50kg x 1, 60kg x 1, 65kg x 1, 69kg x 1 NEW PB
Crossfit Total of 143kg / 315lbs up 16kg / 35lbs

Doing my workouts in my fivefingers now - they are really cool and my knees have stopping clicking and popping wahoo!

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps (5 with 1.5kg), 10 Abmat back extentions (5 with 1.5kg), 10 push ups at lower thigh high bar (still tough 4,2,2,2), 5 o/h squats with dowel then 5kg with 8kg bar, 10 chin ups with green band assist + small jump, 10 bench dips against bar.

Friday 091211
Puppies:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight arms and tucked legs, 3-5 reps
5-10 Push-ups

No rings so did something similar but slightly different
I did..
5 Push ups @ lower thigh high bar
5 Invert attempts - mainly knees to elbow attempts
5 DB Bench Press @ 2 x 5kg
4 Push ups @ above knee high bar
5 Invert attempts - mainly knees to elbow attempts
4 DB Bench Press @ 2 x 7kg
3 Push ups @ below knee high bar
5 knee raises with pause at the top
3 DB Bench Press @ 2 x 10kg
2 Push ups @ no more rack positions so tried small platform about 4 inches from floor - failed miserably, tried on atoher plate ie 6 inches high and failed miserably again
5 Invert attempts - mainly knees to elbow attempts
2 DB Bench Press @ 2 x 11kg (couldn't get 12kg safely into position) - 1rep went well but failed 2nd - left arm gave in and I I partially dropped the DB on my pec - grrrrrr
1 Push ups @ floor - failed miserably
5 Invert attempts - mainly knees to elbow attempts
1 forget the the DB's and went for 2 reps push ups on the 'below knee high bar' just so I could finish on a high.

Enjoyed the challenge - dissapointed with my failures but made progress by 2 lower positions on my power rack. Also was starting to get higher on the knees to elbows - started to get a little bum tuck upwards and a little pull from the arms/lats - felt like progress anyway.

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps, 10 Abmat back extentions, 10 push ups at lower thigh high bar (still tough 4,2,2,2), 10 o/h squats with dowel + 1kg, 10 chin ups with green band assist + small jump, 10 bench dips against bar.

Cash in:- 10 x knees to elbows practice, 10 situps on stability ball, tried for some back extensions on ball but can't wedge feet well enough, tried kip swinging but no joy, 10 chin ups with green band assist using as little assistance as possible, jump, 10 push ups at lower thigh high bar (5,2,2,1), 10 bench dips against bar.

Wednesday 091209
Buttercups:
Run 1-2 miles depending on your ability

I used ellipitcal at level 4 - very strange thinking issues going on while doing wod - I thought when I started I was going to 2.00 on its counter but while watching it tick over I remembered I had worked out it couldn't be miles as 0.1 was 100 meters when meant 1.00 = 1000 meters which is not 1 mile. With ipod touch in hand checked how many meters to the mile = 1600 so ok must have been 1600 I did last time so 1.60 is the target and my time to beat is 13.18 mins - so checked time at 1.6 = 10.40 wahoo that's an inprovement.
Decided to carry on to 2.0 just incase I had gone to 2.0 last time (early beginnings of crossfit in Oct and notes weren't as good ) checked time at 2.0 = 13.18 mins DOH matched last time if I went to same place!!!
For some reason my brain obviously thinking about keeping going more than maths in my head - decided that 800 meters was a mile so 1600 was 2 - great stuff keep going to 2.4 would be 3 miles - so went to 2.4 in total 16.10 mins - thinking I had done really well!!! But of course I now realise that my maths were all over the place and my 2400 meters is only actually 1.49 miles!!

So I didn't break any prs but in theory matched it - also didn't go as far as I thought I had - but have more accurate figures to work to next time. We live and learn don't we!!

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps, 10 Abmat back extentions, 10 push ups at lower thigh high bar (still tough 4,2,2,2), 10 o/h squats with dowel, 10 chin ups with green band assist + small jump.

Tuesday 091208

For time:
Buttercups:
Walk/Run 200-400 meters - elliptical lev 4 - 400 meters
10 Hip/Back Extensions - on stability ball
10 AbMat Sit-ups
10 Hip Extensions - subbed good morning with dowel +1kg
10 Knee Raises - attemped knees to elbows but can only manage just a bit high than a knee raise
10 Back Extensions - on abmat
10 AbMat Sit-ups

Done in 9.23 mins - but first time for some these so wasn't really rushing as such. Still trying to work out best use of equipment.

Cashout:- tried using decline bench like a ghd machine. Leant back to parrallel x 12 - just see how it felt. Tried laying on front with just legs hooked under pad and tried 2 back extentions but very unconfortable and felt it thru hamstrings quite a lot

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 situps on stability ball, 10 back extentions on stability ball, 10 push ups at lower thigh high bar (still tough 4,2,2,2), 10 o/h squats with dowel.
+ tried split jerks with dowl first x 5, then another 5 with 8kg bar - felt good so see how we go

MONDAY 091207

Split Jerk 1-1-1-1-1-1-1 reps

10-15-17-18-18-19-19kg / 41lb

Felt good and smooth - suprised myself how well it went - I could feel it on the 18 and 19 so decided not to be stupid as its first time but I thought it gave a good base to work from.

Cashout:- tried a few situps on my bench - felt very strange and awkward. Got on Elliptical and ran (sp 9.5-10) for 400 meters, then did some tabata sprints (sp 12) x 4 then jogged/walked to cool down. Total 1000 meters in just over 7 minutes.

To my amazment had no soreness hardly at all from them 100 SDHPs!!

091205 - missed this yesterday as I thought it was rest day - DOH!!! so did it today

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 1.5 kg on chest, 5 abmat back extensions, then 5 with 1.5kg on chest, 10 push ups at lower thigh high bar, 10 o/h squats with dowel.
+ 12 DL with 7kg bar, and 12 squat cleans with 7 kg bar

Lumberjack 20 Memorial

Puppies:
12 Deadlifts (45-55 lbs) - I did 25kg/55lb
Run 200-400m - I ellipticaled for 0.3
12 KB swings (15-20 lbs) - I did 7kg/15lb
Run 200-400m - 0.3
12 Overhead Squats (pvc-25lbs) - I did dowel
Run 200-400m - 0.3
12 Burpees
Run200- 400m - 0.3
12 Pullups (beginning or assisted okay) - green band assist
Run 200-400m - 0.3
12 Box jumps (12-15”) - 6" step (first time doing box jumps)
Run 200-400m - 0.3
12 DB Squat Cleans (45lbs each) - I did 2 x 7kg/15lb DB's
Run 200-400m - 0.3

Done in 28.31 mins

When I got to the ' I'm not sure I can finish this part' I remember reading a post yesterday of 'Go Lumberjacks' and that what I was thinking in my head to keep me going!!!

091205

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at lower thigh high bar, 10 green band assisted chin ups, 10 o/h squats with dowel.
+ 5 SDHP with dowel, 5 SDHP with 7kg bar

Puppies:
Row 1000 meters subbed 100 x SDHP with 8kg BB
Then three rounds, 15,12 and 9 reps of:
Situps - abmat
Back Extensions - abmat

Done in 12.42mins (rowing seems to take an age 20,10,10 etc till done 7.07 and the rest only 5.35)

Think I might know to them SDHP tomorrow - never done 100 before

Cash out:- monkey hang then tried some no assist jumping chin ups managed 3 before hips made a popping sound! So decided enough was enough!!

091204

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, 10 green band assisted chin ups, 10 o/h squats with dowel.
+ 7kg bar power cleans x 5, 10kg power cleans x 3

Puppies:
Complete three rounds for time of:
Run 200-400m - subbed 600meters elliptiacl level 4
25-45 pound Power cleans, 15 reps - I did 12kg / 26lb

Done in 18.04 mins

Really good pace I have with this I thought, my time overall i guess is quite slow, but my ellipitcal was a better than before constant pace (8.5-9.5) and my power cleans went really well - I tried to bring more shrug action into it which really helped - when you get it right the weight can of flies up and lands just in the right place - real smooth like :coolsmile: so definitely up the weight next time.

Cash out:- tried 3 OHS with a little weight ie empty 7kg bar hmmm tougher than I thought and I needed to get my hand wider than I had been doing with the dowel. I guess as per Rip. the weight always wants to stay midline and so I fought it for a start and then going wider enabled my shoulders to allow the weight to go further back. Overall really suprised how tricky it was - my back feels a little tender tonight so hope I haven't upset it!

Since watching the great Kelly Starret journal vids I’m trying to do more stretching to help improve my tight hips and hamdstrings but the stretching seems to take me ages - I’m upto 20-30mins stretch post workout (ie longer than most wod’s) - is this normal or am I doing too much????

My primal eating is going well - no grains, bread, rice or pasta since sat and I feel great. My energy levels are better than ever and I feel lighter too

Silly day at brandX forum today - no scaling was put up (not sure why yet) so we were all left floundering..

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, 10 o/h squats with dowel.
+ 3 Empty 2kg DB thrusters
091202
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of: My own scaling...5kg DB, 3 rounds of 12-9-6
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist) - I used black band assist without DB obviously
“One-arm” pull-up left arm (right hand grabs the left wrist) - I used black band assist without DB obviously

Done in 10.58mins (splits were 4.04,3.53,3.00)

I decided to scale it to something I could do - which I did. Cardio wise was tough on this one for me. I would have struggled with 6kg for sure. I used a fairly wide leg stance on my band to give a little more asisstance to pulls to keep the pace up to save it being a slog - that was probably not the idea - but as first time for 1 arm stuff I thought I would ease myself in to it.

Cashout: 10 (6,2,2) pushups at new lower thigh bar position - tough but I did it - yay more progress towords goal

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.

From yesterday - tried to post last night but server failed.

Didn't do a WOD today - silly crazy day but tried to grab a few mins where I could.

Did some monkey hangs & swings from chin up bar - as per pullup progressions vid. Was going to try some tarzans but realised hanging off just one hand is harder than I thought but it was a bit too much too soon I guess lol.

Attempted some knees to elbows but knee lift (ie just about stomach level) is still my limit at the moment.Didn't doa WOD today - silly crazy day but tried to grab a few mins where I could.

Did some monkey hangs & swings from chin up bar - as per pullup progressions vid. Was going to try some tarzans but realised hanging off just one hand is harder than I thought but it was a bit too much too soon I guess lol.

Attempted some knees to elbows but knee lift (ie just about stomach level) is still my limit at the moment.

Did 8 u/h pulldowns @ 30kg, tried wide lat pulldown at same weight and erm managed about 3 , tried narrow o/h grip pulldown and err yep lats defintely need more work!!! I guess the biceps really do do most of the work in a chin up movement compared to a pull up.

Did 10 push ups against hip high bar. When it feels a little more comfortable I'll will drop it down about 6 inch.

Had a look at my bench to see if I could make it work for hip & back extensions but nope. Will try stability ball I think as the AbMat ones don't seem taxing enough anymore.

Grr I'm a few days behind again due to work / busy

Today managed to get back at it..

TUESDAY 091020
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Buttercups:
Do three rounds of work:

PU 14-11-9 - assisted with black band
PU 7-6-6 - against thigh high bar
SU 5-6-6 - abmat with arms across chest, unanchored
lost a bit of time as downloaded rocky tabata music and after 4 mins it went strange and wasn't sure where I was ie 10 or 20 secs so restarted the track and carried on
S 10-8-8

Total 96

Then after a few mins rest and set up..

Friday 091023
“Tommy V”
For time:
Buttercups:
pvc-15 pound Thruster, 12 reps
15 ft Rope Climb, 6 ascents
pvc-15 pound Thruster, 9 reps
15 ft Rope Climb, 3 ascents
pvc-15 pound Thruster, 6 reps
15 ft Rope Climb, 1 ascents
*You can sub beginner rope climbs if you are unable to climb a rope yet.

I did a buttercup-ish as I used a 10kg / 22lb barbell for thrusters. I tried some beginner rope climbs for the first time (rope hung from chin up bar of rack) - so laid on the floor and pulled myself to vertical as per pull up progressions vid (she is awesome by the way - very inspiration lady ie I want to be that strong wow)
Done in 9.12mins
The tow rope I used was terrible and chewed my hands up which really hindered my progress but overall I was pleased with my pulls ie better than I expected. Must get a better rope.
Tough day at the office phheww

I had an extra rest day yesterday because my pecs were so sore
So Today I did..

Saturday 091017
“Tyler”
Puppies:
Three rounds for time of:
4 Muscle-ups (progressions or substitutions okay)
10-25 pound Sumo-deadlift high-pull, 15 reps

Done in 8.19 mins.
I subbed 12 assist. pullups with blackband and 12 bench dips on a mid thigh high bar & used 9kg /20lb barbell for SDHP's.
This was tough - it had me puffing and panting like a stupid thing!

Rested a few mins then did..

Wednesday, October 21, 2009
Puppies
Three rounds for time of:
Walking lunge 15 meters
Sit-ups, 15 reps

Done in 7.04 mins
I did Abmat situps unanchored with arms across my chest for the first 15, and the next 5 then struggled so put arms out in front to finish that set and the next too.

Phew - hard workout today!! But I'm loving every minute of it in a strange kinda way that I reckon only crossfitters understand lol

Friday 091016 - out of sync because I didn't want to overwork my lower back that I strained.
Buttercups:
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters

I subbed Abmat back extentions as still wary of lower back, and 600 meters on Elliptical trainer for runs.

Done in 13.47mins - pretty pleased - I pushed pretty hard and had to sit gasping afterwards which told me I had worked to more of a crossfit level .

My splits were 4.37, 4.36, 4.33mins

I had a couple of days off after I strained my lower back from the deadlift in Crossfit total - nobody to blame but my ego I know

Today I did my normal warm up of..
arm rotations, 8 air squats, squat stretch, 4 lunge and twists, 2 lunge with high reach, 8 abmat situps (was doing really easy hands forwards but now doing arms folded over chest), 8 abmat back extentions, 8 u/h pulldown @ 20kg, 8 push ups at hip height bar (getting easier slowly and my plank is much better).

Then...

Thursday 091015
Buttercups:
Three rounds for time of:
pvc-15 pound Hang squat clean, 10 reps - I used aa 7kg / 15lb bar
15 Push-ups or progressions - I did push ups against a bar at hip height - Full ROM chest to bar each rep

Done in 7.31 mins
I did 12 reps of HSC's on the last round because 2 were sloppy and I was trying to shrug it and touch my delts each time. My push ups were tough but I'm determined to get stronger at them and so although I took breaks as nec I completed all reps. Overall really pleased with workout

and after a few mins rest and although out of sync slightly because I didn't want to stress my back to quick I did

Monday 091019
If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

I did u/h pulldown (with overhead pulley on my knees not fixed under a pad like most machine) so that I could increase the weight.
5 reps @ 25kg / 55lb
5 reps @ 30kg / 66lb
5 reps @ 35 kg / 77lb but failed last rep so only 4
5 reps @ 32kg / 70lb
5 reps @ 33kg / 72lb

I arms were shot - they still feel shaky an hour afterwards but still enjoyed the workout.

Today..

Tuesday 091013
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

I didn’t want to push too hard at this as I haven’t done any heavy deadlift (PB = 56kg x 5 reps) or squats (PB = 46kg x 3 sets of 3 reps) since Jan but I thought I’d see what I could do…
I did BS - 12kg x 5, 17kg x 3, 22 kg x 2, 27kg x 1, 32kg x 1, 37kg x 1, 42kg x 1 and lastly 47kg / 103lbs x 1
SP - 10kg x 5, 15kg x 3, 18kg x 1, 20kg x 1, 22kg x1 (equalled my PB from 22nd Sept 09 wod 090921) and so tried 1 better and got 23 kg / 50 lbs x 1 NEW PB
DL - 17kg x 5, 27kg x 3, 37kg x 1, 47kg x 1, 52kg x 1 and to see if I could get near my PB - 57kg / 125lbs x 1
Giving Crossfit Total of 127kg / 280lbs

I’m pleased with my lifts especially as I haven’t done any 1 RMs really before (except for SP,PP,PJ wod 090921) so I didn’t want to be stupid but I progressed slowly to see how I felt and did what I thought I could without causing injury. My lower back knew to the last DL hence I stopped there. But it gives me a good base to work from and something to compare future workouts to.

Today I did....

Sunday 091011
“Fran”
Three rounds, 15-12-9 thruster 95/65# 21-15-9 Pull ups
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary

So I scaled this a bit more to see how I got on as its my first "Fran" and wanted to keep it short and aim at target of the 3-5 mins.
I did 12-9-6 Thruster @ 10kg / 22lbs 15-12-9 U/H Pulldown on my knees @ 20kg / 44lbs.

I started off really well during my set of 12 pulldowns for some reasons started to think that I got loads more to do ie another 12-9-6,15-12-9 & 12-9-6,15-12-6 and thought I'm never going to have enough puff so I started to slow a little and have a breather starting to pace myself - during the 6 thrusters I glanced at the time and it dawned on my that this was the 3rd round and I was nearly done DOH!!! so I then finished up and stopped the timer at 5.50mins Phew! I had a moment of madness thinking for some reason! Should def. be able to do it faster next time.

After a fews mins I thought I still had some left in me and as I'm playing catch up from having 2 days off (tuesday spent 6 hours walking round town, wednesday recovery day) so I followed with "Elizabeth"

Monday, October 12, 2009
“Elizabeth”
Buttercups:
15-12-9
Dumbbell cleans - BB Hang Power Cleans @ 10kg / 22lbs
Bench Dips
Done in 4.35 Mins

I did Barbell Hang Power Cleans instead of DB cleans as I wanted to get my rack position / power clean technique better - it's beginning to be a more automatic and faster movement and I'm hitting my delts more now so my wrist are getting more flexible just need to shrug it more but I think that will come as I up the weight.

I'm really enjoying my crossfitting brandx and its scaling - short but intense and they are not wiping me out like some workouts have done. I know I'm using low weights at the moment but I want to get used to the movements, techniques and the cardio side up to scratch and then I'll start upping the weights.

Thurs 091112 Clean and Jerk 1-1-1-1-1-1-1 reps

I wanted to practice technique with this as not done much before so I did a few warm ups with a 8kg/17lb bar - felt good so thought I'd see what I could do
9kg-10kg-12kg-14kg-16kg-18kg-20kg/44lb

It went really well - I was really pleased with my form and the progress and it felt good.
If someone told me a few months ago that I could clean & jerked 20kg I would have laughed but I did it and could have done more too!! Awesome god this crossfit is soooo brilliant .

Finished with a few monkey hangs and swings, a couple of hanging knee raises and 5 black band assisted pull ups. I'm really getting stronger I can can get my chin over the bar with much less ie nearly no bouce now = progress!

Edit:- just realised from reading elsewhere that my jerk portian was actually a push press and not a 'catch in a partial squat' jerk - DOH!!!

From Friday 091009
Buttercups
Run 1-2 miles

I subbed elliptical trainer level 4 for 2 miles in 13.18 mins
mainly speed 8 with few 1 min sprints at 10

I’ve never done 2 miles at that pace before, so it was tough but enjoyabl. I know elliptical is not like actual running but 2 miles was my limit today.

WOD from Thursday, October 8, 2009

Complete as many rounds in 10 minutes as you can of:
Row 250 meters -
I subbed elliptical trainer level for 0.24 miles followed by seated cable pully row 12 reps @ 15kg / 40lb
Sumo deadlift highpull 10-25 pounds, 15 reps -
I did 7kg bar only / 15lb
Pull-ups 10 reps (beginner or assisted okay) -
I did assisted with black woody band stretched across rack

Completed 2 rounds

This was def a metcon workout for me - I was puffed out - I managed 2 complete rounds with about 40 secs to spare but I spent that catching my breath before I could even contemplete walking to my elliptical trainer in the other room!
I enjoyed it though. I know the two subs I subbed for the rows probably made it take much longer but I felt I worked as many muscles as I could that I would have done in a row but without the rower. I suppose the other thing I could have done was gone up a few more levels on the ell. trainer and really pulled on the bars????
My pullups felt great - I they were easier than last time I tried the same move this crossfit stuff really works doesn't!!!! I think I'l try my next ass pullups with the black band again then try for green.

Wednesday 091007
Thruster 1-1-1-1-1-1-1 reps

I did my normal warmup followed by a burgener type warm up. Tried a couple with a 7kg bar and then a 9kg.

10-12-14-15-15-16-17kg/37lb

I power cleaned each lift and my wrists felt it more than anything else, but I was pleased with my progress. Still getting familiar with the move but thought it went well.

091005 Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.

I did 40 beginner pull ups - bar at waist height and use hips for kip type move 10,4,6,5,5,5,5
and 40 bench dips - use bar in rack at mid thigh height & never done them before so was careful with form 10,10,10,10

Done in 9.24mins

Seemed short and sweet but was pretty intense on them triceps!

091004 Puppies, for time:
15-12-9-6 and 3 rep rounds of:
Power clean 20# /9kg
Sit-ups - with AbMat
Back extensions - with AbMat

Done in 12.53 mins - seems fairly slow but I trying to keep an eye on my power clean form as not donw masses before.

Enjoyed this workout - was tough but doable. I felt my racking is getting better on the power clean - def. up the weight next time

My abmat came yesterday so tried it today - felt pretty good with extra range of motion that it gives

090930 Helen & 091009

A little catching up..

Helen 090930
Buttercups:
3 rounds for time of
run 200 m (run/walk) - I did it on my cross trainer / elliptical at level 3 (0.12miles)
12 kettlebell/dumbbell swings, 5-10# - I used a 10lb / 4.5kg Dumbell
6 pull ups (assisted, or beginner pull ups) - I did u/h/chins with ffet on bech to give a little assistance

Done in 6.13mins - found it pretty easy - will have to up it next time for sure.

Still had some energy left as I'm behind due to more rest days than 3/1 so decide to do..
091009
Buttercups:
Run/jog/walk 200 meters - I did it on my cross trainer / elliptical at level 3
9 left-legged pistols - not done many before so took it easyish - after watch the excellent vid by adrian boz - I got up on my bench and held on to pull up bar / sides of rack for support and assistance - went well
9 right-legged pistols
15 sit-ups - to vertical with hand between knees. Not got my abmat yet but its ordered and should be here any day along with my pro foam roller wahoo
6 left-legged pistols
6 right-legged pistols
12 sit-ups
3 right-legged pistols
3 left legged pistols
9 sit-ups
Run/jog/walk 200 meters -- I did it on my cross trainer / elliptical at level 3

Done in 9.51 mins

Now I'm done lol - those pistols are tough.
Enjoyed the workout - I'm really loving crossfit - the variety, the challenge, the changes in my body already = totally awesome.

A few days in one post - 27/09, 1/10, 3/10

27th Sept

Buttercups:
For time:
7kg/15lb Squat clean, 10 reps
25 Sit ups
7kg/15lb Squat clean, 8 reps
20 Sit ups
7kg/15lb Squat clean, 6 reps
15 Sit ups
7kg/15lb Squat clean, 4 reps
10 Sit ups
7kg/15lb Squat clean, 2 reps
5 Sit ups
17.59 mins
I had to practice my technique first as I haven’t done barbell squat cleans before. So I watched the vid and read starting strength re power cleans then tried the squat clean so in the end I did ...
As buttercup with 7kg/15lb empty bar only completed in 17.59 mins.
Hadn’t really done situps before either!! Done crunches but after reading thought I better do propper unanchored sit ups - I might know to them tomorrow lol but I did it! Phew

27th Sept

Saturday 090926
“Angie”
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
20 Beginner pull ups - bar at waist height with feet on the floor, using a bit of a kip action to help
20 Push ups - on knees (my form is getting much better )
20 Sit ups - to vertical (my abs were still tender from last workout even with a days rest in between )
20 squats - air (better but my tail is still tucking at the bottom - I think I’m getting better as my back is getting stronger but I could just be kidding myself!!)
Total time 7.49 mins
Thoughts…...maybe next time for push ups I should try full push ups from (from toes not knees) on a bar in my rack, a sort of cross between wall and box and see how I do and then lower it as I get stronger?? I’ve done full ones against the kitchen worktop so it’s only an extension of that I guess - maybe better for me than knees now???
I also need a bigger workout area than our spare room - I hope we can get the garage cleared soon.
Question… I’m still trying to stretch my hamstrings too. It’s only in the last 2 months that I have managed to touch my toes (like ever) straight legged (both seated and stood bent over) so I am progressing!! But I’m trying to stretch them with an active lumber curve as this seem a more practical stretch for squats??? Does that make sense and is it a good idea????
Any links to good hamstring stretching advice mush appreciated.

1st Oct

Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps
I did..
16lb /7kg Thruster, 5 reps
16lb /7kg Hang Powercleans, 7 reps
16lb /7kg Sumo Deadlift High-pull, 10 reps
Thrusters were new to me and also BB sumo DLHP ( I had done DB ones before tho) and I managed 5 full rounds + thrusters in 11.50 mins
I was pretty pleased with how it went - my rack position seems to be getting better - although still wary of hitting my throat caught it a couple of times.
Certainly got me out of puff and I had to have a few seconds breather between each set - looking forward to seeing this one inprove

3rd Oct

Yesterday I deadlifted some heavy boxes during a clearout day outside.
I did a bit of a combo workout today.
Not done snatch (090929) before so after watching lots of vids and basically got the message that if your squat and overhead squat isn’t solid then don’t try it!
I did some skill work just trying to familarise myself with the movements after a burgener type warm up. Using broom and then 7kg / 15lb bar mainly deadlift followed by a high hang overhead catch for a few reps. Tried a couple of high hang snatches to see how it felt - a little awkward if I’m honest.
Then a sort of me modified version of 091001 due to kit/room/never done before, I did..
15 lunges with 2 x 4.5kg/10lb dumbells
20 Beginner Pull-ups - bar at waist height and with feet on floor using a sort of kipping hip
10 Knees to elbows - well attempts to as close as poss
15 Kettlebell swings - never done before and don’t posses a kettlebell so tried it with a 4.5kg/10lb dumbell
30 Sit-ups - 11 unanchored, 10 anchored with dumbells, followed by 9 unanchored
20 Hang squat cleans with 2 x 4.5kg/10lb dumbells
15 Back extensions
3 Rope beginner rope climbs - I attached my tricep rope to my pull down pully with 18kg on the other end - and pulled one hand over the other, reset and repeat other hand first for 5 reps each side = total 10 pulls
10 push up - bar at waist height (after watching a great instruction vid by againfaster explaining downside to knee pushups and full toe pushups at decreasing angles)
I enjoyed it - quite a few new movements for me today so didn’t want to go mad

Wednesday 090923
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

scales to buttercup
0.25 bodyweight

So I did 18kg for bench and squats and 18kg u/h pulldown for pull ups

Reps as follows..

BP - 10-10-8-8-8
PD - 20-14-14-12-12
BS - 10-10-8-8-8

Took 31 mins

I didn't push to the max but was please with the workout. Long time since I done any benching.

I took 1 3.4 scopps of recovery and showered.

But I was wiped out afterwards - energy levels hit rock bottom till I'd eaten some food. I thought I had been pretty conservative and yet still wiped = not good. I think I need to do less rounds for a while so if 5 is prescribed do 3 etc and scale the workload more maybe??? Its so annoying especially when the weights weren't heavy for me if you know what I mean. grrrrrr frustration

Just checked Rip's book and its 8.5 inches - based on a standard plate size ( olympic 2" I presume).

My 10kg (standard 1") plate only gives me 4.5 inch so I need a 4 inch block to get me to standard height

I tried other weight plates but the 2.5 & 5 kg ones I have are obviously smaller and are just two slippy. I also now realise the height I was using today was a little too high as I aimed at mid shin and 8.5 inches is below my mid shin