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

Ok
Tuesday 090922
Deadlift 1-1-1-1-1-1-1 reps

Didn't fancy going all out as I haven't deadlifted anything much above 25kg since June. But remembering my PB from Jan was 56kg x 5 reps, I was interested to see how I did. So ended up with

10-20-30-40-45-50-50kg

I originally went 10 as a warm up and was going to go for 55 as my 7th lift but my platform collapsed so that was that for today. Need to find a better stable platform to take the weight. Im using 1" stuff and 10kg is my largest plate which doesn't give the correct starting height off the floor ie should be mid shin???

so that was a different sort of workout

I did normal warm ups of 8 x air sqauts, sit ups, back extenstion, push ups and pull downs.

Shoulder press 1-1-1-1-1 reps @ 12kg-14-(seems pretty easy so upped it some more)17-19-22kg
Push press 3-3-3-3-3 reps @ 14-15-16-16-17kg
Push Jerk 5-5-5-5-5 reps @ 9kg (not done them before so started light) -12-15-15-15

Enjoyed the workout - SP went much better than expected and I exceeded what I thought I could do. Pleased with 22kg press.
I didn't push to the max on these as new rep ranges and push jerk is fairly new so was carefull with form but still very pleased with the workout overall.

Found the scaling part of crossfit brand x - been to the site a few times previously but obviously didn't look in the right place!! Arrived there from another link in a forum and hey presto I see the scaling for packs, pups and buttercups so I'm thinking of trying a few buttercups scales to see how I get on
Sept 21st
Monday 090921
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
seems like a good starter as its upper body only and that's handy as I want to rest my feet and ankles as much poss as the mo' but still get a good workout as I have been making good progress. Also may add in a few complex carbs now as energy levels seem low.
Not done many 1Maxs before - my best SP from back in Jan 09 was 19kg x 3 reps x 3 sets! I was doing 10kg x 8 reps last week so may start at 12kg and up it in 2kg's to see where I get to??