Welcome to my fitness log

I've created this to keep everything to do with my fitness journey in one place for easy reference.
I've listed links to places I visit regularly or places I think are interesting or valuable resources.

I started doing Crossfit September 22nd 2009 and I loved it - it's totally awesome and it made me a better person in so many different ways!

After nearly 4 years of Crossfit and wrist injury I tried a home fitness DVD for a change and something new - Rip 60 was really great and then I found Beachbody / Tony Horton's P90X!
It's THE best home fitness program ever!!!
It changed my body in so many amazing ways and got my cardio fitness, my core and overall strength including push up strength better than ever before!!

I now do many Beachbody programs as they are all so great.
I 'm a big Tony Horton fan because he makes me work hard but makes me laugh at the same time.
After I completed P90X, I did P90X3, P90X2 and some P90X+. I''ve tried other Beachbody programs including the P90, Piyo, Focus T25,
21 Day Fix Extreme, Country Heat, BodyBeast and Insanity, The Aslyum 1 and 2. Completed 21 Day Fix and 22 Min hard Core.

Did some Insanity Max 30 and Core de Force but my knees can't handle jumping every day so I have to mix them in.
Shift shop is great and looking forward to the new 80 Day obsession.

I'm the fittest I've ever been in my life and still getting stronger every day!

Thursday, 31 December 2009

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!

Tuesday, 29 December 2009

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!!!!

Monday, 28 December 2009

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!!!

Saturday, 26 December 2009

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.

Thursday, 24 December 2009

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

Wednesday, 23 December 2009

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.

Monday, 21 December 2009

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.

Sunday, 20 December 2009

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.

Friday, 18 December 2009

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.

Thursday, 17 December 2009

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!

Tuesday, 15 December 2009

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.

Sunday, 13 December 2009

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!

Saturday, 12 December 2009

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.

Thursday, 10 December 2009

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!!

Wednesday, 9 December 2009

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

Tuesday, 8 December 2009

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.

Sunday, 6 December 2009

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!!!

Saturday, 5 December 2009

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!!

Friday, 4 December 2009

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????

Wednesday, 2 December 2009

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