101226 Bull

Warm up= arm swings/rotations, knee highs, dislocates, smanson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps butterfly unanchored with arms acrosss chest, 15 abmat back exentions, 10 push ups at pin 4 - felt good so did another 5 , 5 chin ups blue band pin 5, 5 beginner ring rows, 5 step ups @ 13”, 5 OHS @ 7kg, 200m elliptical.

Sunday 101226
“Bull”
Puppies:
Two rounds for time of:
50 Double-unders (or 50-100 single unders) - subbed 25 step ups @ 13” as still strenthening foot
18 pound / 8kg Overhead squat, 30 reps - broken as nec
30 Pull-ups (Beginner or assisted okay) - 1st round blue band 10 feet together rest 12” apart mixed chins and pulls, 2nd round beginner ring rows - brokene as nec
Run 1/4-1/2 mile - ellipitcal 1/2 mile

Done in 32.30 mins
Splits 15.27, 17.01

Tough slog this one - I wanted to drop the reps very early on in first round and definetly thought I should for round 2 but it’s a Hero wod and it will build my endurance so I got it done broken into 5’s as needed - RIP Bull.

I was shattered afterwards but pleased and proud that I pushed through for a Hero.

I wanted to check my heart rate during the 800m and 1st round started at level 4 as normal and my heart rate went straight up to 170-171 so I dropped the level down and down and down to 1 but I heart rate still kept in the low 170’s! But I pr’d my 800 time by 4 secs @ 5.20mins which considering it took less effort by level / gradient (but not shown in heart rate drop) I guess it’s not really a pr lol. 2nd round I started on level 1 to see if it made a difference and my heart rate still stayed around in the 170’s even up to 174! so I guess on top of the rest of the wod - it wasn’t a good comparison trial lol so will recheck on just an elliptical day

It also gave me chance to try some different hand position during the OHS and I’m pleased to say that my flexibilty is getting better as I can OHS with my hands closer together YAY - which is much better for my wrists - if I can get another few inch in I’ll be relly pleased.

101224 DT

Warm up= arm swings/rotations, knee highs, dislocates, smanson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps butterfly unanchored with arms acrosss chest, 15 abmat back exentions, 10 chin ups blue band pin 5, 10 push ups at pin 4.
All wod lifts @7kg x 5, 14kg x 5, 18kg x 2

FRIDAY 101224

“DT”
Puppies:
Three rounds for time of:
45 pound / 20kg Deadlift, 12 reps
45 pound / 20 kg Hang power clean, 9 reps
45 pound / 20 kg Push jerk, 6 reps

Done in 6.43 mins
splits 1.42 (even though I caught my nose on the frist rep of the push jerks  ), 2.21, 2.38

Last time April 10 - I did 35 lb / 16kg for 3 rounds in 5.09 mins.

Pleased with this one overall - it was a grip kiler - my hands ached afterwards and the push jerks were tough but I got through it - no way I could have done 2 more rounds I was done - I had planned some pull ups and push ups as cash out but I was knackered! - I guess that's called a perfectly scaled wod lol!

c/o Just stretching and foam rolling

Note to self:- Do same 20kg for 3 next time but do it faster!

101223 Tabata “Bottom to Bottom” Squat, Run 1 mile

Did micoach assessment on elliptical of increasing effort over 12 mins - total distance 1.6 km, lev 1 with heart rate from 93 to 175 bpm
(which actually doesn't work as an assessment I found out afterwards because you have to do it outside! but the air is way too cold for that! I tried a little run yesterday and the air was just not nice to breathe so not doing that till its get warmer!)

w/u couple of sqauts

101223 Tabata “Bottom to Bottom” Squat, Run 1 mile

Puppies:
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

10, 8, 6, 4, 4, 4 The tabata was tough hanging out at the bottom I think my score was 4 but I called away towards the end of the last effort! Had to go down stairs to look at a drunken mouse!! So I'm sure my score should have been 0 really especially after reading GD's terms!

So after getting back upstairs I got back on the elliptical and did the 800 meters at lev 4 in 5.34 mins with 'Oh my Quads!' as I got started lol!

101222 Randy

w/u :- arm swings/rotations, dislocates, knee highs, over-n-unders, bergener skill transfer, 10 push ups pin 4, 10 blue band assist pull ups @ pin 5, 5 with feet not touching floor so full ext, 5 normal, 15 sit ups abmat, 15 abmat back extentions, 5 power snatch @ 7kg, 5 @ 9kg, 2 @ 12kg

101222 "Randy"

26 pound / 12 kg Power snatch, 35 reps

Done in 3.24 mins

Last time I used 9kg / 20lb and did 35 reps in 2.20ish and went on to complete 75 reps in 6.36mins

It's most power snatches I've done at that weight so pleased with overal PR

c/o push ups @ pin 3 x 5, pin 3 x 5, pin 1 x 3,
stretching and foam rolling

I can't beleive I miss throwing some iron about when I don't manage to do any for a few days - good to be back at it.

Short one based on Barbie

Lacking sleep due to sleeping downstairs in the chair for 2 nights, looking after my mum after a tooth extraction but I wanted to do something after 7 days of no wod!

w/u :- arm swings/rotations, dislocates, knee highs, over-n-unders, samson stretch, bergener skill transfer, 5 push ups pin 4, 3 blue band assist pull ups @ pin 5, 3 @ pin 4 (1st feet together, 2 & 3 feet 12" apart), 6 sit ups abmat, 15 abmat back extentions, 5 squats

So a short one based on Barbie with rest

3 RFT
5 Pull-ups - blue band assist at pin 5
10 Push-ups - done on bar at pin 4
15 Sit-ups - abmat unanchored hands pretty much on floor
20 Squats


Done in 9.07 mins (2.28, 2.55, 3.43)

Push ups slowed me down in rounds 2 and 3 grrr

Glad I got something done even if only short - I know I've done it as I feel knackered so I hope to get in my bed tonight and get some catching up done.

C/O:- stretching, foam rolling and some tennis ball around knees

101206 Power Snatch, Wall Ball, Knees to Elbows

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, some burgener skill transfers, lots of power snatch practice with dowel and 7kg bar, 3 wall balls, 3 knee raises

101206 Power Snatch, Wall Ball, Knees to Elbows

18-15-12-9 rep rounds of:
23lb / 10kg pound Power snatch
Wallball shots, 11lb / 5kg pound ball
Knees raises
Done in 18.01 mins
Splits 5.25, 5.21, 4.09, 3.04

Phew cardio held me back on this one - had to keep taking breaks to breath   but I used the tips from the breathing excerices from the throwdown vid to help - and it did very much, my breathing calmed a lot quicker than usual- thank you

Wasn’t sure how this would go straight after 1RM OHS yesterday but felt good so next 48 hours will tell lol

C/O strecthing, foam rolling and tennis ball around knees

Note to self:- stick with this scaling until I can get closer to 14-15 mins range

101204 Crossfit Total 2

After a few days of lack of sleep and craziness I managed to wod today hoorah

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, some burgener skill transfers

SATURDAY 101204
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Power clean - w/u 14kg x 3, 19 x 3, 24 x 2,
27 -28 -30 - 32kg / 70lb (PR) - 34kg F

Bench - w/u 10kg x 5, 15 x 3, 20 x 2,
25 - 28 - 30 - 32 - 34kg / 75lb

OH Squat - w/u 7kg x 3, 8 x 2,
10 - 12 -14 -15 - 16kg / 35lb (PR)

Crossfit 2 total = 82kg / 180lb compared to last time Jan 10 = 73kg / 160 lb

During stretching afterwards I tried for a push up and got one - nose to floor - Yay me! first one since sept after 4 or 5 failed tries. Must try and keep them up and get strong enough to do some consecutive ones!

101202 Rowing and heavy thrusters

101202 Rowing and Heavy Thrusters

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, burgener skill transfers, sdhp @ 7kg x 10, @ 14kg x 4, thruster @ 7kg x 3, 14kg x 3, 18kg x 3

Puppies:
Three rounds for time of:

Row 500 meters - subbed sdhp @ 14kg / 31lb x 50 reps
25-45 pound thruster, 7 reps - 18kg / 39lb

Done in 14.47 mins
Splits 4.07, 5.46, 4.53

Compared to
Monday 100125
Puppies:
Three rounds for time of:
Row 500 meters - Subbed 12kg SDHP
25-45 pound thruster, 7 reps - Did 26lb / 12kg Thrusters

Done in 14.26 mins


This was a little strange - the sdhp were really a slog today and I've no idea why? The thruster were heavy but then they were meant to be lol seem to take ages in the 2nd round and then towards the end I saw the time I wanted to try and get some where near my last time which thankfully I did = 21 secs slower but sdhp up by 2kg / 4lb and thrusters up by 6kg / 13lb so a good pr I thought overall  :)

C/O some seated muscle up practice - I was pretty shaky after the wod so wondered how I'd go but soon as I did a couple they shaking eased. Raised my rings a little and did a few more.
Did a few beginner ring push ups and then tried some ring dips with my feet on a box behind me - they were tough (never done them like that before) did 4 and my arms were fried!

101130 Thompson RIP

101130 Thompson RIP

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers, beg rope climb feet under rope x 1, sat under rope x 2, back squat 14kg x 5, 7kg x 5, 10kg DB's farmer carry 10 meters.

3 rounds for time of:
Beginner Rope Climb, 3 ascent - sat under rope (harder than last time)
14kg / 30 pound Back squat, 25 reps
10kg / 24 pound dumbbell Farmer carry, 10 meters - subbed 2 x 10kg DB's

Done in 12.40 mins
Splits 3.42, 4.11, 4.46

Squats were really tough so I decided to not be stupid as per GD and learn from the pain of others and so I only did 3 rounds.

C/O Push ups @ pin 3 x 5, pin 2 x 5, pin x 3, 8" box x 1,1 as I'm trying to get my lost push up strength back

Lots of foam rolling and strecthing and then went very near the pain cave thanks to KStarr with a tennis ball on my quads/above knees/psoas area's.

101129 Running Intervals

101129 Running Intervals

Run 1600 meters - subbed Elliptical 1.6 at lev 4
Rest 3 minutes
Run 1200 meters - subbed Elliptical 1.2 at lev 4
Rest 2 minutes
Run 800 meters - subbed Elliptical 0.8 at lev 4
Rest 1 minute
Run 400 meters - subbed Elliptical 0.4 at lev 4

11.27, 8.31, 5.32, 2.37 = 28.10mins
Total wod time = 34.11 mins less rest of 6.01 = 28.10mins elliptical

Although elliptical I did rx'd distance and it's the furthest distance I've done in a wod for sure - so I know it wasn't fast by any means but a pr for me  :)

101128 Tabata Weighted pull-up/squat/ring dip/deadlift

101128 Tabata Weighted pull-up/squat/ring dip/deadlift

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers,  blue band pull ups @ pin 5 x 5, pin 4 x 3, 10 push ups pin 4, assisted ring dips x 5 with 1 foot on floor, Deadlifts @ 14kg x 10, 24kg x 5

Tabata Pull-up (beginner or assisted okay) - blue band @ pin 4 to make it harder than my usual 5 (with a little jumping assist where nec)
Rest 1 minute
Tabata Weighted squat, 10kg / 22 pound plate
Rest 1 minute
Tabata Dips or assisted dips - ring dips with one foot assist on floor
Rest 1 minute
Tabata Deadlift, 30kg / 66 pound barbell

PU = 6-5-4-4-4-4-4-4
Sq = 7-7-7-6-6-6-6-6
Dip = 8-7-5-5-5-5-5-5
DL = 9-9-7-7-6-6-6-6
Total reps = 35+51+45+56 = 187 Tabata Score = 21

First time I've done this one and it was an erm... an interesting one shall we say!!

C/O - Stretching and foam rolling

101126 Diane

FRIDAY 101126

“Diane”

15-12-9 reps of:
95 pound / 43kg Deadlift
Handstand push-ups progressions - knees on 12.5" box

Done in 6.18mins NEW PR    compared to 10.28 last time in Dec 09

Enjoyed this wod - felt strong and HSPU progs felt much better today. I feel like I'm really making gains with my upper body strength at last. I think I was trying too hard and doing too much before, now I feel I have the balance much better.
Trying to accomplish too much too soon can be nearly as bad as not trying hard enough!

101125 Helen

101125 Helen

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers, samson stretch, 2kg DB swings x 5, 7kg DB swings x 5, 12kg DB swings x 3, 10 push ups pin 5, beginner ring push ups x 5, Eliptical lev 4 x 0.2, Beginner ring rows feet under rings x 5

3 rounds for time of
run 400 m - subbed elliptical no arm use level 4 0.4 (2.41)(2.46)(3.02)
15 kettlebell/dumbbell swings, 15-25# - 26lb / 14kg (1.02)(0.49)(0.58)
9 pull ups (assisted, or beginner pull ups) - beginner ring rows, feet under rings (0.42)(0.44)(0.46)

Done in 14.53 including 1.15 min interuption so actual wod time was 13.38 mins
Slower than last time but more work done!

It went well, I kept up a pretty consistant pace so please with that - must get faster on the run/elliptical part.

101124 "Jackie"

Had a lazy day and really needed it too!

W/U arm  swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers, SDHP 7kg  x 5, Thruster @ 7kg x 5, Blue Band assist Pull ups x 3

101124 "Jackie"

Puppies+
Row 1000 meters - subbed SDHP @ 30lb / 14kg
15-20 pound Thruster, 20 reps - upscaled to 30lb / 14kg
20 Pull-ups (Assisted or Beginner) - blue band assisted

Done in 14.29 mins!!!
Split into SDHP 50,25,25 in 6.13mins, Thrusters 5,5,5,5 in 5.38 mins (includes calming down from dizzy and near pukie visit), PU's 5 with feet together, 5,5,5 with feet 12" apart (easier) in 2.37mins

I got this one wrong I think!   Been out all day and hadn't eaten well at all and thought this short 10 min one should be fine - not remembering how long it is since I've done that many SDHPs and not realised hard the thrusters would be after them!! Pukie nearly got after the first 5 Thrusters and the 2nd 5 too!! Had a take a min or two to calm my breathing and self down before carrying on!
I've even out of whack on my pull ups too - I think them SDHP just killed my strength and energy for today and the rest was such a slog - not the idea of this wod I fear!!!! 
That will teach me to try a new lady out running before walking!! What a bitch!!! I'll be ready for here next time around!!!

101122 Push Press 3RM

MONDAY 101122

Push press 3-3-3-3-3-3-3 reps

14-15-16-17-18-19- 20kg / 44lb PR

Felt good and strong - should have pushed more I think but lots of shoulder work last 3 days so didn't want to be stupid.

First 3 days on in 3 months - at last - try to keep to it now! Still careful of foot but things are normalising thankfully!

101121 Colin RIP

101121 Colin RIP

Puppies-/+
Four rounds for time of:
Carry 15-25 pound sandbag 300 meters - Subbed 5kg / 11lb plate on Ellipitcal level 4 0.3
15-20 pound Push press, 12 reps - upscaled to 30lb / 14kg
12 Box jumps, 15-20 inch box - subbed step ups on 15" box
15-20 pound Sumo deadlift high-pull, 12 reps - upscaled to 30lb / 14kg

Done in 19.54
Splits 4.33, 4.42, 5.10, 5.29

Tough but pushed through and failry pleased with splits - good Wod

101117 & 101120

101117 Handstand Hold, Squat Hold, L-sit Hold, Chin over bar Hold

Complete as many rounds as possible in 20 minutes of:
30 second Plank hold - all unbroken in push up position
30 second Squat hold - all unbroken
30 second tuck sit hold - 3rd round was hanging tuck sit - all broken 2-4 times
30 second Assisted Chin over bar hold - all broken 3-4 times and last round struggled to get chin over the bar. Although I used blue band to help me get up there, it wasn't really offering any support at the top!

I did 4 rounds and 3/4!


Really tough I thought - I can't beleive how much it made me sweat just holding the positions , plank and sqaut were fine but the other other two were tough.

Had a sip of water and after a few reps of each to w/u did

101120 HSPU, Deadlift, C2B Pull-ups, Double-Unders

Puppies:
Five rounds for time of:
5 Handstand push-up progressions - knees on 11" box
25-45 pound Deadlift, 10 reps - 45lb / 20kg
10 Beginner or assisted pull-ups - Beg ring rows, feet a few inch back from rings
20 Single unders  subbed 10 squats

Done in 11.54 mins   YAY!!
Splits:- 2.24, 2.12, 2.21, 2.25, 2.30

Really pleased with this wod - scaling was great - I could have upped the DL but this scaling allowed me to just power through - just a few breaths here and there ie No bar staring - smashed it and it felt great especially after the tough holds. My sqauts felt faster than ever - great wod!

101116 Hang power snatch 1RM & 101118 Hang power clean 3RM

w/u arm swings, rotations, over-n-unders, 10 abmat situps, 10 abmat back ext's, shoulder dislocates, 10 push ups pin 5, 5 blue band pull ups, burgner skill transfer alu' pole

101116 Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

7kg x 3 w/u
8-9-10-11-12-13-14-15-16 but sloppy form-16kg / 35lb  again and better

Started light as not done these before really so they all are PR's lol- but pretty pleased with 16kg / 35lb
Shoulder felt a little creaky at 16kg so that was my limit today.

Had a sip of water and then did...

101118 Hang power clean 3-3-3-3-3-3-3 reps

w/u 14kg x 5
16-18-20-22-24-26 form was little off -26kg / 57lb and it was good.
Everything above 16kg was a PR - Yay me!!
Felt good and strong today and technique is getting better slowly.

101110 HSPU, KB Swings, GHD Situps

Cash in:- burgener skill transfer stuff

Wed 101110 HSPU, KB Swings, GHD Situps

4 HSPU Progs - knees on 11" box (step and 4" DL platform)
8 KB Swings - 24lb / 11kg DB
12 situps - abmat unanchored

4 rounds and 3 HSPU progs

 Cash out:- tried an unassisted chin up - erm only made a few inches, tried again = same
put one foot on bench to assist and did one, then another
then tried with red band feet together - nose to bar, feet 6" apart chin to bar, then eyes to bar - tired arms so stopped

101109 OH Squat, Front Squat, Back Squat

A few days behind because of being crazy busy but I wanted to get this one in as I haven't done any heavy Back squats since may!!

101109 OH Squat, Front Squat, Back Squat
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS 8-10-12-14-15kg / 33lb PR
FS 20-22-24-26-28kg / 62lb PR
BS 40-45-50-52-53kg / 116lb not a pr but certainly my limit today

Good wod - pleased with my prs and considering no heavy BS since may and my 1rm is only 59kg / 130lb I'm pleased I achieved what I did.
I took the weight from my rack after 22kg for front squat and it felt so much better than trying to clean it each time I had done up until then. The 28kg felt good so think I good definitely improve on that soon.
I probably could have done 16kg on the OHS but I was inside and didn't want to loose the weight and crash the place so was careful.

101108 KB swings, wallball & pull ups

MONDAY 101108

Three rounds for time of:
20 Kettlebell swings, 9kg / 20lb (unbroken)
15 Wall ball shots, 5kg / 12lb to ceiling approx 8ft (10,5) (5,5,5) (5,5,5)
10 Pull-ups - beginner ring rows feet under rings (10), (5,5) (6,4)

Done in 11.56mins
Splits:- 3.07, 4.17, 4.31

Short on time again today so great wod to pull in - cardio slowed me down grrrrr.

C/O a few back sqauts with empty 7kg bar just to check flexability as soooo long since I did any!

101028 Run 5k

101028 Run 5k ( I know it’s out of sinc but I wanted to do something instead of rest day)
Run 1-2 miles depending on your ability
I got on the elliptical today just to see how I went knowing the furthest I’ve done before is 2500 meters back in Dec 09
I did 2 mile / 3200 meters in 22.26 mins
It wasn’t crazy fast but I kept a steady pace (ave sp 8.8 / rpm 58) and was pleased I managed to do the 20 mins I was aiming for and I then I just had to complete the 2 mile mark!
Was mostly legs with some arm assistance in the later stages - still wary of foot to go no arms yet but will do soon.

101106 Thrusters and Rope climbs

101106 Thrusters and Rope climbs
Porch:
Complete as many rounds as possible in 12 minutes of:
5-10 pound dumbbell Thruster, 9 reps - I did 2 x 11lbs / 5kg DB’s
1 Beginner Rope Climb - floor to standing with knees bent
7 rounds + 6 thrusters
Thrusters were tough but mainly cause of lack of oxygen!! Rope was pretty good - definitely up the reps next time or maybe try a harder variation ie straight legs if poss, hmm have to try that one  

sideboard to car

I emptied part of the garage and moved a 6ft sideboard from the garage into the back of the estate on my own this morning - took me about 20-30 mins. Thank you crossfit as before crossfit I would never even thought I could do it on my own let alone actually acomplish it and with relative ease too!

101105 Lumberjack 20

I had a rest day yesterday after Barbie - wow I ache sooo much!!!!
Lumberjack today and I’m not sure they were the best 2 30mins wod for to me find my feet again but I enjoyed them

Warm up took nearly half an hour getting all equipment sorted and ready!

FRIDAY 101105
“LumberJack 20”
Puppies:
12 Deadlifts (45-55 lbs) - I did 55lbs / 25kg - in 1.02
Run 200-400m - I did 0.3 ellipitcal levl 4 - in 2.25
12 KB swings (15-20 lbs) - I did 20lb / 9kg DB swings in 0.44
Run 200-400m - I did 0.3 ellipitcal levl 4 in 2.18
12 Overhead Squats (pvc-25lbs) - I did empty 15lb / 7 kg bar (broken 6,6) in 2.25
Run 200-400m - I did 0.3 ellipitcal levl 4 - in 2.29
12 Burpees - I subbed 1 push up + hanging KTE attempt for each burpee as foot not ready for these yet - 3.06
Run200- 400m - I did 0.3 ellipitcal levl 4 in 2.30
12 Pullups (beginning or assisted okay) - I did Blue band assisted pin 5 (broken 6,3,3) - in 1.55
Run 200-400m - I did 0.3 ellipitcal levl 4 - 2.32
12 Box jumps (12-15”) - I did 10” step ups because of foot in 0.44
Run 200-400m - I did 0.3 ellipitcal levl 4 in 2.23
12 DB Squat Cleans (10-15lbs each) - I did 2 x 15lb / 7kg (lots of breathing between reps but never dropped the db’s) in 2.10
Run 200-400m - I did 0.3 ellipitcal levl 4 in 2.18

Done in 29.07 mins (includes walking from half equipment in one room and half in the other)

compared to last time Dec 09 28.31 mins but with 7kg DB/KB swings, Dowel OHS and Green Band so I’m pretty pleased overall.

The squat cleans were tough but I really enjoyed the workout overall and I feel great     and so pleased to be wodding again.

101102 Barbara

OMG I actually managed to WOD today horrah!!! After 3 weeks of chaos!!!!!

101102 Barbara = Barbie

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 5 push ups pin 4, 5 blue band assist pull ups, 10 sit ups abmat, 10 abmat back extentions,

Puppies:
“Barbie”

Five rounds, each for time of:
5 Pull-ups - blue band assist at pin 5 as last time
10 Push-ups - done on bar at pin 4 as last time
15 Sit-ups - abmat unanchored hands pretty much on floor
20 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

This time - Last time in May
Rnd 1 = 2.36 - 2.52
Rnd 2 = 2.31 - 2.45
Rnd 3 = 2.51 - 2.42
Rnd 4 = 3.35 (3 chins & 2 pulls, pushes broken 5,5, Squats broken) - 2.44
Rnd 5 = 3.39 (pushes broken 5,5, Sit ups slow, Squats broken) - 2.43
Total time 27.21 - 24.33

Wow it’s good to be wodding again     but OMG I’m out of condition as my times show!!!
Even pukie nearly came knocking after round 2 - don’t usually feel him much at all!
Was also wary of knee during rounds 4 & 5 as my knee started clicking again = how much conditioning and flexibilty can you loose in 3 weeks of no wods     = lots and lots grrrrrr

Help out at the unit

My workout today was.....
labeling bottles for time!!!

608 bottles with 1408 lables over 5 hours !!!!

Phew what a day!!

I can't wait to get back to eating properly and wodding properly and not this sporadic day here and there - as I feel I'm going backwards again grrrrr

few mins

I managed to grab a few mins today..

knee push ups x 5
full push up x failed
push ups at pin 2 x 5
Blue band chins x 5,5,5
Blue band pull ups with feet 12" apart (I hardly ever do these) x 5
push ups at pin 2 x 5, 5, 5
push ups at pin 1 x 4, 3, 3 failed 3rd rep so quit

100920 'Michael' and 091023 Shoulder Press

100920
“Michael”
Three rounds for time of:
Run 400 meters - subbed 0.4 m on ellitical at level 4 - but used arms doing a lot of the work to help my foot - its getting there slowly
10 Back Extensions - abmat
20 Sit-ups - Abmat arms by my side on floor most of the time

Done in 12.28 mins
Splits were ellipitcal 2.30, 2.23, 2.25 and BE and SU 1.34, 1.46, 1.47

Apart from arm position during situps (didn’t read my last workout info well enough before I started doh!!) pleased with faster time of 3 mins and 7 secs


compared to
Sunday 091025
“Michael”
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.


I felt really good afterwards to after about 5 mins did..
100923 - Shoulder Press
3-3-3-3-3-3-3
14kg / 31lb -17 - 19 - 21 - 23kg / 50lb = PR - 24kg / 52lb failed 3rd rep - 24 failed 2nd rep

Dissapointed failing that 3rd rep grrrr but considering the sporadic nature of my wodding just lately at least I equalled my PR and got 2 reps at 24kg compared to none last time lol

100203
Shoulder Press 3-3-3-3-3-3-3

15 - 17 - 19 - 21 - 23PR - 24F - 22kg
Rested 2 mins between sets

23kg felt really heavy today but I squeezed it up there. the 24kg was not going any where which kinda suprised me as 1RM from CFT 24th Feb was 25kg?
But I didn't get a full nights sleep last night and I hadn't eaten well thru the day really so we will see next time hey.

100918 Row, Rest

Saturday 100918

Four rounds for time of:
Row 500 meters - I subbed SDHP @ 14kg / 30 lb
Rest 3 minutes

Done in 20.37 total with work splits being
2.24, 2.56, 3.00, 3.16
PR of 2 sorts - fastest 50 reps by 7 secs lol and 1st time doing 200 SDHP in one session wahoo!!! THANKS GD

I tried to shrug more - I wasn't shruging much before - I watched some CF vids on it and who knew - you are supposed to shrug!!! We learn something everyday round here!!
I didn't shrug as much as I probably should have but it was an inprovement.

My bi's really knew to this one - they were pumped and shaking!!

Compared to
Fri 100416
Puppies:
Three rounds for time of:
Row 500 meters subbed SDHP @ 14kg / 30 lb
Rest 3 minutes

Slow time of 13.41
Splits were 2.31, 2.35, had some sharp pains in left shoulder on last 5 reps so dropped down to 13kg for last round, 2.28

Push ups and 100917

During the morning incase I didn't get time for anything later I did

Push ups
w/u 3 against desk

Push ups 2 rounds of
knees x 3
full x 1 - failed, failed
knees x 10 (3,4,3), (3,3,2,2)
left leg straight, right knee x 5
right leg striaght, left knee x 5

Disapointed with loosing my full push up again grrrr but as with all strength stuff you have to keep at and with my foot I haven't been at it as much as I should grrrrr

Later the day changed and I managed to get a wod in hoorah!! I'm way behind on wods because of foot so...

FRIDAY 100917

Puppie/Pack
Three rounds, 9-6-and 3 reps, for time of:
14kg / 31 pound barbell Thrusters
Muscle-Up (Seated)

Done in 5.48 mins

Really pleased with time today, I was aiming at 5-7 mins and it felt good (didn't realise this was suppose to be heavy!! but even if I had I probably would still gone for the metcon effect because of the sporadic nature of my wods lately)

Mwods, tricep bias and hip capsule work

squeezed something in

Wow life is really crazy for me at the moment and my normal wod time keeps getting crunched and squeezed out grrrr

So didn't do planned wod but managed today..

Pushups at pin 2 x 10 (took some breaths but didn't leave the bar) PR
Pull ups with blue band x 10 (6,3,1)
Pushups at pin 2 x 9 (4,3,2)
Pull ups with red band feet 12-18" apart x 1,1,1,1,1 Major PR 
Pushups at pin 2 x 11 (5,3,3)

Untimed but sweating well lol

Really pleased with more red band chins and most push ups done at pin 2 in one go and one session - nice to feel I'm getting stronger again - I love progress!!

I tried to do a chin with the red band over the bar instead across pins but nope not happening!

walking

Managed to start walking properly - Hoorah!!!

So went for a 1/2 hour walk thru the woods - felt good.

really pleased my foot is getting there, still not going to go silly with it but feels good to walking properly again.

my own upperbody wod again

My own upperbody wod - again just to see if I improved any in 2 weeks??

5 RFT
Blue band assist one legged pull ups x 6
HSPU progs knees on 12” box x 6
KTE attempts x 6
Good mornings @ 7kg x 6

Done in 11.10 Mins  25 secs faster than last time  
My KTE were higher too

I hoped for more but 25 secs isn't a bad inprovement in 2 weeks is it??

my own quickie puhs up wod

Was short on time today but wanted to squeeze in something so bit of a 3.2.1..go!

max push ups to failure @ pin 2 = 8 = new pr
10 air squats
max push ups to failure @ pin 2 = 5
10 air squats
max push ups to failure @ pin 2 = 4
10 air squats

Done in 3.54

Better than nothing at all!

100913 Heavy fran

Monday, September 13th, 2010 - Thrusters, weighted pull-ups aka “Heavy Fran” and “Fat Fran”

Puppy/cup
Three rounds, 15-12-and 9 reps, for time of:
35-45# Thrusters - I did 35lb / 16kg
Pull ups or beginner pull ups - I did strict assisted blue band

Done in 12.06 OMG!!!
Splits 4.29, 4.17, 3.19
The thursters were tough especially on my wrists!!! Broken into (5,5,3,2), (5,4,3), (5,4). And also tweeking my back I think - poor form during the last few reps tut tut I know - no excused for it other than I wanted to get it done!
Pull ups were broken up also with the first 5 of each round 1 foot on the band, then went to 2 feet on the band about 5 " apart.


No cash in/out due to short on time today! but at least I got a wod in hoorah

Unplanned rest days due to life!!

Unplanned rest days for me yesterday and today - although managed about a 50 mins hobbly walk in the woods yesterday - my mum needed company.
Life just getting the way = busy, very stressed mum, poor eating and very poor sleep ie didn't get to bed till 4am life just has a way of sometimes being grrrrrrrrr and so as much as it pains me to say but the wods took a back seat but hopefully I'll manage something tomorrow after better eating today and an early night.

mwod and my own wod

MWods - hip flexion and external rotation 100903

My own again today (something to do betweeen fran and heavy fran      lol)

3RFT
Ring Support holds x 15 secs
KTE attempts x 7
SDHP @ 14kg / 30lb x 15

Done in 9.08 mins

Holds were tought than I expected broken into 10,5 - 8,5,2 - 7,3,3,1,1
KTE attempts are slowly, very slowy inproving think I got higher than ever before today        but broken into 3,2,2 - 3,2,2 - 3,2,1,1
SDHP unbroken and felt good to get to doing these as my foot is finally becoming more usuable at last - still need to be careful but it's getting there.

c/o 5 x decline situps

NB My glutes really know to them deadlifts yesterday groan!!

100919 Deadlifts / HSPU

 w/u push ups at pin 1 x 3,3,2,2, 10 chins with blue band and feet 4" apart,
DL 5 x 7kg, 5 x 27kg, 5 x 27kg and hspu progs on 12" box

Sunday 100919
Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups - I did progs on 12" box

Done in 6.16 mins - Yep I failed the brand x reading test today by doing this timed when it shouldn't have been!! 

DL's were all 45kg / 99lb
hspu's were 12 - 10 - 7 - 6 - 4

Might try it again soon and do it erm properly!

100910 Fran

kstar mob - adductors and coush stretch and upper thorasic mobility.

100910 Fran

15-12-9

Thrusters @ 12kg /  26lb
Strict pull ups blue band assist (first with feet together, 2nd and 3rd with feet about 6" apart, + 1 foot jump assist for the later reps)

Done in 7.13 mins
(2.27, 2.40, 2.05)

I wasn't sure how this was going to go - but it went ok, slower than I would have liked, better than it could of done though!

Definitely showed me how much fitness I've lost during the 11 weeks since I first did my foot!! I've lost cardio fitness from the lack of being able to do much (way too much time spent sucking in oxygen) and lost strength and muscle endurance  when you compare this to my last 2 fran attemps of

May 25th 9 sets of 5 each exercise @ 14kg / 30lb weight and same blue band assist pull ups in 9.49mins
Jan 12th the full 21-15- and 9 reps @ 14kg / 30lb and same blue band assist pull ups in 11.00 mins

Although chins today probably not clever after 3RM u/h pulldowns yesterday !!!

3RM U/H pulldown and Push ups

3RM U/H pulldown seated
w/u 10 x 15kg, 5 x 25kg

30 - 35 - 40 - 42 - 43 kg / 95lb NEW PR

Push ups
w/u 5 push ups on knees

Full push ups x 1 and failed 2nd, 1,
Full push ups as per games (hand released) x 5 with deteriorating form
Full push up on push up bars x 1 and failed 2nd
Full push ups at bar on pin 1 (knee height) chest to bar x 4 and failed 5th, 3 and failed 4th

my own upperbody wod again

My own upperbody wod again
15-12-9 for time

Push ups @ pin 3 balanced on 1 foot - broken into 3's n 4's mainly
Beg. Rope Climb (laying on floor to standing)
Abmat situps
Abmat back ext with 2.5kg / 5.5lb plate on chest

Done in 19.51 mins

Rope climbs took the time - were tough after the usual/use to amount of 6 lol
My upperbody is pretty fried after yesterday and tomorrow - not sure what I'll do tomorrow?

my own upperbody wod again

My own upperbody wod
5 RFT
Blue band assist one legged pull ups x 6
HSPU progs knees on 12” box x 6
KTE attempts x 6
Good mornings @ 7kg x 6
Done in 11.35 Mins
Cash out:- 10 air squats to see how foot felt, it felt ok so did 10 front squats with empty 7kg bar all felt good
Went to walk downstairs after my wod to go stretch and my left quad went into a really strange spasm on the first step     I rubbed it and it went off and then it did it on the next step too - really strange - I think it was lack of hydration as I took my shake and more water stretched out and felt fine thank goodness!

Lightening the load to get better metcons

I was reading the heavy fran thread on brandx last night and it kind of dawned on me that I think I miss alot of the whole 'Metcon' point of a lot of wods because I'm always trying to use heavier weights trying to get stronger?? I wonder if I'm trying too much weight too often and missing the metcon benefits hmmmm so I'm thinking I might try lightening the weights which in turn will help with form and allow for more speed see if I get more out of the metcons - conditioning wise?

Bench Press 3RM

Bench Press 3RM

3-3-3-3-3

22 - 27 - 30 - 32 - 33kg / 72lb NEW PR

Cash out:- Decline sit ups x 5

Oh this evening my right glute area has been giving me some real grief when I walk or lift my leg up - I don't think my body was ready for them right leg pistols yesterday!!! We live and learn don't we!

Warm ups

Doing 10 x push ups at the lowest bar I can mange and 10 blue band 1 leg pull ups during every warm up seems to tire my muscles too much which is not the idea of a warm up! When doing 2-3 days on its too much for me because I'm wanting more, pushing to limit every day is not constructive!!!

So I'm gonna try and stick to warming up the movements for wod and see how that goes! chances are I should recover more and not get overworked that my work outs actually go better and I get more from them!

my own upperbody wod

Finally felt like I had enough energy to get something done today

w/u 5 abmat situps, 5 abmat back ext., 6 push ups at pin 2, 5 blue band assist 1 leg chin ups, 5 press @7kg, 3 press @ 10kg, 3 press @ 12kg, 5 reebok band arms pass thrus with o/h squat (carefully)

My own upperbody wod

15-12-9 reps for time

Press @ 12kg / 26lb
Abmat Situps
Beg. Ring Rows - body about 45 degs
Abmat Back Ext.

Done in 9.47
Splits were:- 3.40, 3.20, 2.46

c/o 5 assisted right leg pistols - hung on to rope and rack - felt very awkward and as strangth not quite there, more pull with arms needed :(.

Still major healing going on

Still not up to par, major healing going on and all I can do is work, eat and sleep at the moment!

Hopefully tomorrow may try and pull something in!

Toe is not bad round the house although still turned out to make sure I don't bend my toes but will try for some kind of wod tomorrow - maybe just bench press but actually will be tricky to get my bench out at the moment so maybe push ups and pulls ups?

OH press

Didn't do as planned as energy levels were low. Perked up later and just grabbed a few minutes and did

Standing OH press
x 10 @ 7kg w/u
X 10 @ 10kg
X 10 @ 12 kg

back after Dublin trip

I'm back and nearly recovered from my Dublin day trip on Monday! I was hit with IBS within 2 hours of getting back home and you would not believe how my right hip aches and how badly I strained my left calf walking so awkwardly - trying to protect my re-fractured toe!! And I hobbled for miles and miles in the pouring Irish rain - great day though, but the pain and suffering afterwards make me doubt it was worth it!! The flight there was great, the flight back not so great as I loss 90% of my hearing for a short time and that freaked me out - but thankfully is was back about an hour later pheww.

Anyway onwards and upwards - I'm feeling much better in myself today although still a little painful to move around so all I did today was

Push ups at pin 3 (balanced on the one good foot only (yep back to that grrrr) x 10
Blue band assist Pull ups (on one foot only) x 10 (5,5)
Push ups at pin 2 (balanced on the one good foot only (yep back to that grrrr) x 10 (4,3,3)
Blue band assist Pull ups (on one foot only) x 10 (5,3,2)

CF 100825 & Kstarr 100825 & 100826

KStarr mobility wods 100825 psoas - strange position not sure stretch felt quite right
& 100825 shoulder externation rotation - felt like I stretched the inside of my arms more than my shoulders on the wide position but the closer position I actually felt in the shoulders and my assited dip felt better afterwards  

WEDNESDAY 100825
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes - scaled to seated muscle ups

Tabate score 8 x 19 = 152
12, 11, 11, 10, 10, 9, 8, 9, and 19.5 seated muscle ups

I’m pretty dissapointed with my squats for this one as my heightest was 12 but I just couldn’t keep it up for all the intervals hence = not very fit I guess!!

Saturday, August 21st, 2010 - Burpees, Box-Jumps, Toes to bar

SATURDAY 100821

Puppies

20-15 and 10 rep rounds of:
Burpees - I walked these in and out to protect my foot but get it used to the activity again - First rep or 2 were full push ups then I alternated, left knee down, right knee down, knee push up
Box jumps,12-15 inch box - I scaled down to 4” box again to see how my foot got on
Toes to bar - erm yep first 10 were toes to bar attempts = Toes nowhere near bar, the rest were Knees to Elbows attemps

Done in 19.58 mins
Splits were 7.52, 7.10, 4.55

Tough but good - lots of floor staring trying to get oxygen really slowed me down .
Pleased with push ups though good progress I felt and thankfully no pain in foot so far.
I planned to do 2 kstar mobility wods but ran out of time today grrr got lots to catch up on.

tight back today

both sides of my back feel tight, groan - its a new tightness for me lol - never quite woke them up before so I guess its from the feet on the floor ring dips I did yesterday - noticed the pain/ache/tightness straight the way on waking = ouchy!

But I just think how cool it is to be working a new part of me and that it can only get stonger - oh yeah!! I Love CF!!

KStarr 100824 & 100817 times sprints

KStarr mobility wod 100824

http://mobilitywod.blogspot.com

both calves 2 mins each straight leg and 2 mins each bent leg
Left was much tighter than right - not suprised really after all the inactivity the left has done since foot damage just over 7 weeks ago now
Tuesday, August 17th, 2010 - 15 timed Sprints for Distance
10 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Post distance to comments.
the above was the plan but I realised half way thru that I had pressed start on the wrong timer   in my Ultra timer and pressed Tabata intervals so actually did
8 rounds for distance of:
Sprint 20 seconds
Rest 10 seconds
Start each round at previous round’s end point.
On ellipitcal level 3 - Ditance was 0.55m
Wasnt sure how my foot would hold up but it felt good - time will tell lol
It felt short so after a min slow recovery, I bumped it up to level 5 and did a jog/run speed 8-9 for 2 mins.

KStarr 100828 & 100820 Rope Climbs/Ring Dips/Squats

KStarr mobility wod 100828

Tough to get into position for the hip flexor stretch but I managed the full 4 mins on each side in 2 sets. I guess I'm tighter tahn I thought I was.


Friday, August 20th, 2010 - Rope Climbs/Ring Dips/Squats

Puppy / Pack mix
Three rounds for time of:
6 Beginner rope climbs
15 assisted Ring dips - feet on floor
35 Squat

Done in 14.13 mins
Splits 3.50, 4.57, 5.25

Too much breath catching on this one grrrr. Rope climbs felt good and strong and getting better, assisted ring dips felt very different to bench dips done previously and squats seems to take ages today - not sure why?

push ups and KStarr mobility wod

I went for a walk this afternoon and it made my foot a ache a little so the sprints on the ellipitcal (althought they woldn’t have been full sprints lol) are put off for another day.

So as not to give my foot too much grief but I also wanted to do something I thought I’d try my full push ups again and while resting from a failed attempts remembered KStarr Mobility wod 8/23/10 so thought I’d do that at the same time

Full Push up x 1 and then failed 2nd so rested
PU x 1, rest while ASG Squat x 1 min
PU x 1, rest while ASG Squat x 1 min
PU x 1, rest while ASG Squat x 1 min
PU x 1 and failed 2nd, rest while ASG Squat x 2 min
PU x 1 rested 30 secs and tried for 2nd got it but with poor form, rest while ASG Squat x 2 min
PU x 1, ASG Squat x 1 min

Total 7 unconsecutive full push ups PR    and 10 mins ATG Squat

Ankles and calves a little achey from squat but pleased with my push ups - I hope to get 2 consecutivly soon

Wednesday, August 18th, 2010 - Nate

I did Nate today as I couldn't get outside to do snatches so..

Puppy / Pack mix:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups with knees on 12" box
8 12kg Kettlebell swings - DB

I DId 5 full rounds + 2 MU's, 4 HSPU and 7 swings

The HSPU really slowed me down on this one - I haven't done any in ages and it really showed up in this wod. Seated MU's felt great - might have to look at next progression  ;)

Tried Ellipical - first time since did my foot...

So today I got on to see how my foot felt - it was ok - I didn't do anything silly - just a slow gentlish jog ie speed 5-6 and went for just over 12 mins - covering 1.13m according to it data readout.
Still not sure if that 1.13m is 1.13 miles or 1130 meters ??
I started lev 1, up to 2 after about a min, then upto 3 for a while then upped to 4, and 5 till I hit 10 mins then came down to 3 till 12 mins then down to 1 for a few secs to cool down.

It was very gentle - didn't even break a sweat but wanted to see how my foot felt / feels.

100814 & 100812 Pulls ups and "Coe" RIP

Saturday, August 14th, 2010 - Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

I did assisted pull ups with less and less resistance
Blue band assisted at pin 3 with feet 12” apart
Blue band assisted at pin 3 with feet together
Blue band assisted at pin 2 with feet 12” apart - PR
Blue band assisted at pin 2 with feet together - PR
attempted Blue band assisted at pin 1 but this gave hardly any assistant at all as it was so close to the floor = failed
Red band assisted at pin 5 with feet 12” apart - PR
Red band assisted at pin 5 with feet together - PR wahoo!!! 


Excellent - I’m really pleased with this PR - I remember buying the red band back in feb and trying it at pin 5 and hardly got off the floor and I wondered how long it would be before I could do it and today I did it wahoo!! Hopefully that unassisted one might not be too far away.

After a few mins went for

Thursday, August 12th, 2010 - “Coe” - RIP

Puppies
Five rounds for time of:
10-25 pound Thruster, 10 reps - I did 25lb / 12kg
10 Push-ups - at bar at pin 3 (broken as req)

Done in 14.36 mins
Splits 1.44, 3.57, 3.11, 3.16, 3.26

This was tough 2 days after Adam Brown and rough on the shoulders but I did it - pushed thru the harder push ups same last Adam Brown so please with that - I nearly dropped to easier ones but nope my Crossfit ‘no quit’ mentallity kicked in and hoorah I did it.

Tuesday, August 10th, 2010 - Adam Brown Hero WOD - RIP

I spent about 3 hours gardening again today, including carrying some more bags of slate!! And got sunburnt   can you believe it!!

Any had a good meal and a rest and then did Adam Brown hero wod from 22 Aug 10 less box jumps

Puppies/ Pack mix
Two rounds for time of:
65lb / 30kg pound Deadlift, 24 reps
24 Wallball shots, 10 pound / 5kg ball - height to ceiling approx 10 feet
95-135 pound Bench press, 24 reps - subbed Push ups against pin 3
24 Wallball shots, 10 pound / 5kg ball - height to ceiling approx 10 feet
25lb / 11kg pound Clean, 24 reps

Done in 34.25 mins OMG  
Round 1 = 14.17 mins, 2 was a rediculous 20.08!

Was a wod and a half or what phew - cardio slowed me down mostly, fair bit of bar staring, not done wall balls in a wod before and push ups were tough as I took it up a notch - or rather down a notch lol ie lower bar to make it harder than I’ve been used to!

Prob should have done 15 reps in hindsight but once I started I didn’t want to quit or lower anything because it was a hero wod! RIP and I got there in the end!!

100808 & 100809

From Sunday, August 8th, 2010 - Back Squat/DB OH Walking Lunch/Burpees/OH Walking Lunge

Puppies
Complete as many rounds as possible in 12 minutes of:
15-45 pound Back squat, 7 reps
5-10 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
5-10 pound dumbbell Overhead walking lunge, 10 steps (left hand)

less footwork to protect foot still so did the following

Complete as many rounds as possible in 12 minutes of:
15-45 pound Back squat, 7 reps - I did 20kg / 45lb
Push ups @ pin 4 x 7 reps
7 Laying KTE due to logisitics

Completed 5 rounds + 7 squats + 5 push ups

Took 5 mins and did
from Monday, August 9th, 2010 - Ground to Overhead 95#/Shuttle Run
Pack
Three rounds for time of:
35-45# pound Ground to overhead, 10 reps - I did 16kg / 35lb
200 yard Shuttle sprint, 50 yards there and back twice - didn't run obviously so did 5x blue band assist pull ups as a bit of cardio

Done in 6.31 mins (with an interuptions during round 3 grrrrr
Splits 1.59 (chins), 2.03 (pulls), 2.28 (chins)

Felt great to get a wod in at last - I can't believe how busy this week has been.

I'm also thinking of trying to do 2 days on, 1 off now as 1 on, 1 off hasn't been enough (when I've managed it that is :roll: ) - don't feel like I'm doing enough lol

Achey foot

Oh but my foot aches today - I was thinking last night that it will 6 weeks on thursday and I was gonna try getting on the elliptical trainer next week and trying to do a bit more with it but boy it aches today and it can only be from the bit of jumping I was doing with them cleans yesterday  :(  - it just has to get stronger asap so day off today -  I'm off to the cinema tonight with my best mate (thankfully he's driving - I still dont think I can with my foot at the moment) - we haven't been out in months and months.

PWO nutrition notes

After watching one of the recent journal vids about PWO nutrition - Boz - Adrian Bozman mention that he does a 1:1 ratio of protein to carbs PWO - usually 40grams of each!

I always take PHD recovery after wods and thats a 1:2 ratio 24 grams Protein to 48 grams Carbs and my recovery isn't as good as it could be - so thinking back to when I tried pharma whey with battery (carbs) I thought I'd try a change...

So last two wods I've done 400mls water, 1.5 scoops Pharma whey = 30 grams Protein and 1.75 scoops of battery = 30 grams carbs and my recovery seems to be noticabley better - a little soon to tell for sure but my post workout shaking stops quicker with this mix and after my long session today on just 1 meal ( I usually have had one meal and one snack before wods) I felt great so very promising I think.

Wednesday, August 4th, 2010 - Snatch, C&J; AMRAP Squat cleans, Pull ups, Double-Unders

I started early in the day and decided I needed some clean practise and so watched rips dvd on the Power clean and did some practice with empty 7kg / 15lb bar for about an hour - it went well and I felt my form was good. It was nice day and so I thought I'd catch up on a wod I've waiting to do as I needed to go outside to do it (I cant dump any weights in the house) Hence the wod below

Wednesday, August 4th, 2010 - Snatch, C&J; AMRAP Squat cleans, Pull ups, Double-Unders

less DU for me subbed hanging knee raises

Pack
Snatch, 1 rep - 12kg / 26lb - PR by 5kg / 11lb
Clean and jerk, 1 rep - 25kg / 55lb - PR by 1kg / 2lb
As many rounds and reps as possible in ten minutes of:
30kg Squat clean, 6 reps - I wrote down squat in my notes I just this second realised and missed the clean DOH!!! so I did 30kg / 66lb Squats
12 Pull-ups - subbed 30kg / 66lb pull downs due to logistics
Hanging Knee raises x 5 reps

Rounds:-  2 completed + 6 squats, 12 pulls and 3 knee raises

A long very session, with various brain farts thru out = Not good but pleased with my pr's

From my note book that I write my wods in I had written target for snatch was 24kg / 53lb and C&J 10kg / 22lb so I got out there and decided to get warmed up with the snatch did

7kg / 15lb x 2
12kg / 26lb x 1 then failed the next 2 
9kg / 19lb x 1
12kg / 26lb x 1
13kg / 26lb x Failed -
I know I have tired arms from yesterdays OHS - (another brain fart moment) but there was no way I gonna get 24kg - wheres my head DOH I must have wrote them down wrong 24 must have been C&J which makes far more sense and 10kg was the snatch OMG what was I thinking!!!
OK so erm well I guess I PR'd my snatch with 12kg / 26lb lol - let try the C&J

After practicing Power cleans earlier thought I'd try them to see how I got on


12kg / 26lb x 2
17kg / 37lb x 2
22kg / 48lb x 1
25kg / 55lb x 1

Ok that's about my limit I was thinking I would automatically squat clean as the weight got heavier but I didn't (another brain fart) so thought I try Squat Clean and jerk to see the difference expecially as that's what the wod should be so..


17kg / 37lb x1
22kg / 48lb x 1
25kg / 55lb x 1 Wahoo I did but I'm feeling pretty knackered and there is another 10 min wod to go OMG been at it over an hour now!!!

Then got the rest of the wod done - or so I thought thill I come to post and when I copied and pasted the wod I read 30kg Squats CLEANS - OMG I did squats = another Major brain fart !!!

So no idea where my head was today!! It's my first two days consecutive wods since I hurt my foot as I was feeling I was doing enough and Boy what a day!!! pleased with PR's but not the craziness and not thinking straight!!!

Friday, August 6th, 2010 - Muscle ups, OHS, Toes To Bar, GHD situps

Puppies
Four rounds for time of:
5 Muscle-ups - I did seated progressions
PVC - 20 pound Overhead squat, 10 reps - I used 7kg / 15lb bar
10 Hanging knees raises
10 Sit-ups - abmat unanchored

Done in 17.55 mins
Splits were 3.57, 4.40, 4.42, 4.33

Good wod - MU progs felt good today - i gave it more pull and so the transition part felt much better, quicker and smoother. Sit ups were slow today. Should def be able to much faster next tme.

Thursday, August 5th, 2010 - Row, Box jumps, back extensions, 205# Deadlift.

Thursday, August 5th, 2010 - Row, Box jumps, back extensions, 205# Deadlift.
less box jumps because of my foot!

Pack
Three rounds for time of:
Row 500 meters - I subbed SDHP x 50 reps @ 14kg / 30lb
15 Back extensions - I abmat back extenstions
85-95 pound Deadlift, 15 reps - I did 43kg / 95lb

Done in 24.55
Splits 6.34 (sdhp = 2.32), 9.04 (sdhp = 4.04), 9.13 (sdhp = 4.10)

OMG this was tough - thank god I didn't do the box jumps aswell lol. I think it was because I've had 2 days of gardening, lifting, luging and bending over - so my back really knew to this wod and my legs are still complain 2 hours afterwards!!

This was one of them 'push through and get it done' wods that left me completey whacked not capable of even contemplating any cashout = good Crossfit wod!!

Thursday, July 29th, 2010 - Isabel

“Isabel”

For time:
Snatch 135 pounds, 30 reps - scaled to 9kg / 20lb

Done in 7.22 mins

cash out:- C & J 3 x 9kg, 3 x 15kg, 3 x 18kg / 40lb

I was gonna do 10kg/22lb snatches but after managing 3 I knew there was no way I could do 30 so went down to 9kg / 20lb - it was tough - tougher than I remember snatches being last time I tried.....hmm just checked my notes but last time was my first time lol - back in may I did 12-9-6  with 7kg / 15lb so I guess today was a PR lol

100801 Squat Clean Thruster/CTB Pull-up

Sunday, August 1st, 2010 - Squat Clean Thruster/CTB Pull-up

Puppies:
Five rounds for time of:
15-25 pound Squat clean thruster, 5 reps - upscaled to 30lb / 14kg
10 Beginner or assisted pull-ups - I did beginner ring pull ups/rows - body about 45 degs

Done in 11.08 mins
Splits were 1.27, 2.00, 2.16, 2.52, 2.32

Tough but enjoyable - cardio slowed me down on the squat clean thrusters and muscle fatigure slowed me down on the last 2 rounds broken 5,5.

Must try to shrug more still - do more dip-up-shrug moves

My own upper body wod - avoiding foot pain

Made up my own as I'm avoiding any burpees, box jumps, running etc - basicaly anything that will make my foot hurt lol

So as I know my muscular endurance seems to have reduced significantly from my lack of wods since hurting my foot I went for..

3 RFT of

10 Assist pull ups - blue band pin 5 = (6,4), (5,3,2 with jump), (5,3,2 with jump)
10 push ups - bar at pin 4 = 10, (5,3,2), (5,3,2)
5 Hanging KTE attempts = (3,2), (3,2), (3,2)
10 Bench Dips - legs nearly 45 degs= 10, (5,3,2), (5,5)

Done in 10.34 mins
Splits were 2.22, 3.56, 4.15 - see I told you!!

It was definitly muscle fatigue that slowed and not cardio - which is good that my cardio is keeping up as I remember when it couldn't lol - but muscle fatigue in those rep range is dissapointing - but hey onwards and upward!

First back squat since May

It's been just over 2 months and it feels longer since I've done any weighted squats so decided to see how I went with some 5 reps

W/u with 10 x 7kg 10 x 17kg

5-5-5-5-5
27kg - 32 - 33 - 34 - 35kg / 77lb

Now where near my 44kg / 97lb 5RM back in May but I didn't want to push too hard and be stupid.
My foot is still delicate but getting there. My shoulders really knew to being in the back squat low bar position groan lol !

Wanted to try some push ups on the push bars but felt pretty wiped after the squats
Got 1 and then failed 2nd - not too suprised but at least I got 1 which I think is my first time ever so still a PR of sorts

Angie 30th July 10

I mananded to actually get a wod done hoorah!!

“Angie”

Puppiecup ‘ish:
For time:
25 Beginner or Assisted Pull ups - blue band assist chins broken into 9,5, then with jumping 3,3,2,2,1
25 Box Push ups against mid thigh high bar (pin 4)- broken into 7,3,3,2,2,2,2,2,2
25 Abmat Sit ups - unachored broken into 15,3,3,4
25 Squats - broken into 18,3,4

Done in 7.10 mins

Compared too..
Thursday 091231
“Angie”

Puppiecup ‘ish:
For time:
25 Beginner or Assisted Pull ups - blue band assist chins broken into 10,4,2,1,1,1,1,1,1,1,1,1
25 Box Push ups against mid thigh high bar - broken into 11,4,2,2,2,2,1,1
25 Abmat Sit ups - unachored unbroken
25 Squats - unbroken

Done in 6.23 mins

Needless to say my muscular endurance has dissapeared lol but hey at least its a start  ;)

Sme DL's and Press's - foot achy but getting there

After a day walking round the house mostly pain free and feeling like its been weeks since I lifted anything I did..

Normal warm up

DL's 10 x 10kg, 10 x 30kg, 5 x 40kg, 5 x 50kg /110 lb
HPC 5 x 10kg
O/H Press 10 x 10kg, 10 x 15kg / 33 lb
Full push up - failed twice (not really surprised after press's)
Full push up 1 knee down x 5
Push up against pin 1 x 2 and then failed 3rd rep

Foot begain to ache a little so called it quits - felt good to do some DL's after a such a long time 
Will try another walk outside tomorrow then maybe try some squats on thursday as I can't remember the last time I did any weighted squats!

foot still causes pain to walk on but managed...

Push ups against bar at pin 2 x 3,3,3,3
Chin ups blue band assist at pin 5 x 6,4

Push ups against bar at pin 2 x 3,3,3
Chin ups blue band assist at pin 4 x 4,3,3,
Push ups against bar at pin 1 x 2,2,2

Chin ups blue band assist at pin 3 x 1,1,1,1
5 shrugs with 10kg BB
10 Press's with 10kg BB
10 Hang Power Clean with 10 kg
5 more shrugs with 10kg

Felt good to do something after so many days of nothing!
I realy want to do more but my foot is really slow to heal - guess I may have cracked a bone or something!

a few done when a got chance

foot still hurts but got a few mins to spare and did

Push ups at bar pin 2 x 10 (5,5)
Chin ups blue band assist pin 5 with 1 foot only x 10 (6,4)
Beg ring push ups x 10
Beg ring pull ups x 10 (felt stronger than last time)

foot still tender but did something

My foot still really tender and lacking sleep but managed to get some upper body done..

10 push ups against bar at pin 3
10 chin ups blue band assist at pin 5
8 push ups against bar at pin 2 (5,3)
8 chin ups blue band assist at pin 4 (3,3,2)
6 push ups against bar at pin 1 (2,2,2) NEW PR
6 chin ups blue band assist at pin 3 (2,1,1,1,1) NEW PR

Not imes but approx 12 mins

Pleased that I got something done and to PR felt great - the extra rest is really helping my strength at the moment but no doubt my metcon is getting worse and worse but nothing I can do till I can move around better - hopefully soon

foot still hurts but did something

My foot still hurts so did something instead of nothing..

Push ups at bar pin 3 x 10 (8,2)
Chin ups blue band assist pin 5 with 1 foot only x 10 (6,4)
Full push ups balancing on 1 foot only x 1,1 - PR never done a full push up on 1 foot before and I did 2!
OH Press @ 10kg x 10
Chin ups blue band assist pin 5 with 1 foot only x 10 (5,5)
Ring support hold x 10 secs
Beg ring push ups x 5
1 foot assist ring dips x 5

untimed as moving around is still painful and careful.

Hurt left foot again grrr but got a mini wod done

Grrrrr - walked out of my room on Thursday with no shoes on and smashed my foor into the floor standing fan - OMG!! thought it was just a stubbed toe but nope - can't walk on it and a few hours it went a lovely blue purple colour all round my little toe and its joints, spreading on to my foot!!

So I have done nothing but sit on me rear for over 36 hours and today I can walk a little as I can actually put it on the floor and it takes my weight with just a little pain.

So balancing on 1 foot only I got a little wod done..
10 x push ups against bar at pin 3
10 x blue band assist chin ups (7,3)
10 x push ups against bar at pin 3
10 x ring rows - body at about 45 degs.

Not much but better than nothing considering the circumstances.

100701 pull ups, dips, sit ups and squats

100701

Puppies:
Four rounds for time of:
10 Pull-ups (Beginner or assisted okay) - blue band assisted at pin 5 (6 chins and 4 pulls with feet wide)
10 Dips (Assisted or bench dips okay) - bench with knees about 60 degres
10 Sit-ups - abmat unachored
10 Squats

Done in 11.04 mins
Splits:- 2.13, 2.41, 2.50, 3.19

Lacking sleep and food so fairly pleased with getting wod in today.

100630 Clean - 7 x 3rm

100630
Clean 3-3-3-3-3-3-3 reps

15-20-20-22-22-22-24kg / 52lb

Was keeping an eye (or trying to) on techinique as I can still be guilty of trying to ‘reverse curl’ it and not enough ‘up shrug’ but overal it went ok.

I matched my 1RM with 3 so I guess that’s a PR!

no wod but got 3 full push ups

Time just flew by today so didn't get a wod in but managed to find a few mins to do a few push ups..

Did 10 against the back of the chair then thought I'd try a full one on the floor as its a while since I had got one and Yay - I did a full push up - full range ie nose to floor!!

I rested about a min / min and half and tried again - Yay I got another so I rested about a min / min and half and tried again - and Yay I got another - hat trick wahoo!!!!

Not consecutive in the true sense of the word but it's my first time getting 3 full ones of that range (nose to floor) in a day - so 3 in about 5 mins is pretty awesome!!!!

My rest has obviously done me good!! Have to try some pull ups soon too!!

100627 Deadlifts and ring HSPU

Warm-up:- 10 arm swings/rotations, 10 knee highs, a few side to side lunges with overhead press, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4, 10 blue band assisted chin ups (7,3)
 5 HSPU progs - knees on 12" box, DL's 5 x 10kg, 5 x 30kg, 5 x 40kg

SUNDAY 100627

Five rounds for load and time of:
Deadlift, 5 reps - 40kg / 88lb
5 HSPU progs - knees on 12" box

Done in 3.22 mins

Short on time so pleased I got a wod in.
Def. up weight next time to 45 or 50kg / 110lb

Cash out:- 5 x DL's @ 50kg / 110lb

Unscheduled wod due to foot pain - Cindy

I managed to get a wod in today - I didn't do the scheduled one because my foot was still painful so I decided to do....

Warm-up:- 10 arm swings/rotations, 10 knee highs, a few side to side lunges with overhead press, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 5 push ups against bar at pin 4, 5 blue band assisted chin ups

Cindy
Puppies:
Complete as many rounds in 12 minutes as you can of:
3 Assisted Pull ups - blue band
4 Push-ups - against bar at pin 4
7 Squats

Completed 13 rounds + 3 pulls and 4 pushs

Thats a 2 and 3/4 rounds improvement on my first attempt in jan  

100621 Lunges, burpees

After a crazy silly few days of extreme business, stress and lack of sleep I finally got a wod done...


Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (8,2), 10 blue band assisted chin ups (5,5), 5 beginner ring push ups, 10 beginner ring rows, 5 OHS with 7kg

Monday, June 21st, 2010 - Lunges, burpees

Puppies:
4 rounds
PVC -10 # barbell overhead walking lunges 35 feet - I subbed a 7kg / 15lb DB x 2 walking lunges
15 burpees - all on knees

Done in 19.13 mins

Rnd 1 = 5 good Burpees, 10 walked feet back and forth
Rnd 2 = Squat thrusts
Rnd 3 = 6 good ones, 9 walked
Rnd 4 = all walking due to painful foot - minor strain I think but it should be fine.

My cardio really slowed me down on this on - felt really out of condition!

It's good to be back at it again though - it's amazing how you miss it!

Life is just crazy right now!!!!

I had such a busy crazy day yesterday - I was still working at 3am this morning - total craziness just not enough hours in the day!!!

Anyway no standard wod but manage to pull in

10 Push ups at pin 4
10 Pull ups - blue band assist (6,4)
10 Squats
10 Push ups at pin 3
10 Pull ups - blue band assist (6,2,2)
10 Squats
10 Push ups at pin 2 (6,2,2)
10 Pull ups - blue band assist (4 using one leg, 4 using the other, 1 with 2 legs, 1 with slight jump assist as muscle failure creepingin)
10 Squats


Not timed but at least better than nothing. Only 5 hours sleep now so not sure what I'll manage later  :roll:

another day off

I had another day off - well I managed squeeze in 10 push ups (at pin 5), 10 blue band assist pull ups and 10 air squats followed by a short walk which was better than nothing hey! But we have resolved some of the stress/business issues now and I'm well rested (finally got a good nights sleep last night phew) and so should be back at it full on tomorrow.

skipped wod

I skipped today's wod completely - it came to my normal workout time and I just couldn't bring myself to do it!! I just wasn't feeling it - last few days of not enough sleep, busy and stress and probably the thought of 175 SDHPs and my body just went nope not today - so went for walk in the woods for about 3/4 hour instead - came back nice and refreshed!

It felt unusual not even want to do the wod today but I guess life happens and believe it or not I'm not even going to try to double up and catch up this one and I'm not going to feel guilty about either!! I think that's progress, yay me lol

100614 Elizabeth

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 5 air squats
Cleans @ 10kg, 3 assisted ring dips

Sunday, June 14th, 2010 - Elizabeth
Pack ish
21-15-9
Cleans @ 14kg
12-9-6
Ring Dips - assisted toes on floor

Done in 8.52 mins

No cash in or out as pretty knackered due to lack of sleep hence pleased I actually got the wod done!

100611 15 rounds of 5 pull ups, 10 push ups, 15 squats

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 3 push ups against bar at pin 3, 3 chin ups blue band at pin 5, 5 air squats

Cash in:- ring push ups x 5 (lent forward about 45 degs), OHS @ 7kg x 5, ring dips x 5 toes on floor

Friday, June 11th, 2010 - 15 rounds of 5 pull ups, 10 push ups, 15 squats

Puppies:
12 rounds for time of:
3 Pull-ups (beginner or assisted okay) - I did blue band assisted at pin 5
6 Push-ups (progressions okay) - I started against bar at pin 3 for 3 rounds, then changed to pin 4 for 5 rounds then changed to pin 5 for the last 4
9 Squats

Done in 13.56 mins

Pleased with sub 14 mins - decreased push up difficulty as I was slowing down to keep up the speed. Pull ups felt good, had one pain thru right knee but other than that sqauts were fine.

Thursday, June 10th, 2010 - 5x5 Deadlift

Cash in:- Decline sit ups x 10, handstand holds x 10 secs x 2, 1 handstand walk, ring dips assisted x 10, ting support hold x 10 secs x 1

Thursday, June 10th, 2010 - 5x5 Deadlift

Deadlift 5-5-5-5-5 reps

40kg / 88lb - 50 - 55 - 60 - 65kg / 143 lb

Not done 5RM since starting crossfit - last time I did one was during SS Jan 09 = 56kg / 123lb and it wasn’t even my 1RM in Nov 09 seems laughable now but shows how far I’ve come - Maybe not as fast as some but slow and sure!

I probably could have a done a little more but didn’t want to push it and left thumb was really painful from being squished   you would think it would be used to it by now!!!

100609 Front Squat, C2B Pull ups, Double-Unders

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (6,4), 3 chin ups blue band at pin 5.

Cash in:- Push ups @ pin 3 x 5, pin 2 x 5, pin 1 x 5, OHS @ 7kg x 5 to practice a narrower grip as per TP (5ft bar too short, but 6ft car I can just get to depth carefully), Good Mornings x 5 @ 10kg

Wednesday, June 9th, 2010 - Front Squat, C2B Pull ups, Double-Unders

Puppies:
Complete as many rounds in 10 minutes as you can of:
pvc - 45 pound Front squat, 5 reps - I did 16 kg / 35lb
10 Pull-ups (beginner or assisted okay) - I did ring rows (feet under rings and lent back and then a little less during later rounds)
15 Double-unders - subbed tuck jumps

Done 4 rounds with 3 secs to spare

Enjoyed this wod, pushed towards the end to try to complete the 4th round as set myself target of 3-4 rounds based on others. Been doing this last few cycles and found it helps to my push myself a little more as working alone it can be easy to take it too easy and not push - especially in wods not done before - so seeing what the other on the  forum are all doing gives me something to aim at  ;-)
Ring rows - chest to rings/ past hands felt tough and very nearly reached muscle failure in rounds 3 and 4. Front squats ok - should go heavier next time. Tuck jumps felt smoother/easier - not knees to chest by a long way yet but much better than a while ago

Cash out:- Push up on push up bars - yay 1 then failed twice = too tired

Rest day - but got medicine ball done

Rest day for me - pretty lazy apart from I finally got my homemade medicine ball finished like Anna recommended

Cheap football with gravel and sand - I did a few wall ball shots to check it works ok and it does
It weighs 5kg / 11lb which I know isn't very heavy but it's better than nothing hey - save me subbing thrusters all the time and I'm curious to see the difference it makes in a wod?

Just going to finish noting the next 3 days wods and any skill work / strength work I can work in with it

10605 South Central Regional Event 4 & 100606 Northwest Regional Event 4

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (unbroken just about grrr), 10 chin ups blue band at pin 5 (seems tough after 4 today).

tried false grip and 3 x MU progs from floor - went well, 3 x HSPU progs with knees @ 8", a few squat clean @ 10kg, then a few at 11kg

10605 South Central Regional Event 4

Puppies:
For time:
5 Muscle-up progressions - I did seated MU ring progression
15 Handstand push-up progressions - knees on 8 " box
PVC - 25 pound Squat clean, 20 reps - I did 11kg / 24 lb sqaut clean (trying to becareful of form and trying to shrug more - some flew up lol)
Run 250 meters - Ellipitical level 4

Done in 7.10 mins

Cleans felt much better - the shrug is important and after watching the again fater vid - I tried it more and it felt better/easier.

Took a few breaths and then went straight into warming up for next wod as missed yesterday and although I figured I wouldn't get it all done - if I did some of it I wouldn't feel so bad about skipping the rest of it.


SDHP @ 10kg x 5, then 14kg x 3, 3 x thrusters @ 10kg, 5x KB swings @ 2kg, then 3 @ 12 kg, 2 x beginner rope climbs

100606 Northwest Regional Event 4

Puppies/cup mixish
Row 30 calories - subbed 30 SDHP @ 14kg / 31lb
10kg / 22 pound Thruster, 30 reps
30 Kettlebell swings, 31 pounds / 12 kg
10 beginner rope climbs - knees bent laying up to standing 10 times

Only did the one round in 12.28 mins

Was completely shattered after an hour including warm ups + poor eating / unwanted periods of fasting over the last 36 hours and my body said stop so I listened! Rest tomorrow and be back at it Sunday.

100605 Northeast Regional Qualfier Event 1

 Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 7 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (unbroken and feeling easier), 3 chin ups blue band at pin 5,

Cash in:- push ups @ pin 3 x 5, pin 2 x 5, pin 1 x 5 (PR for that pin as failed 3rd rep back in may), kip swings sort of (feet touch the floor so dont think I can really kip in my set up), Tripod attempt x 3 (very strange never done these before - head on abmat and tried but felt very strange with so much weight on my head/neck)

Empty 7kg bar dl's x 5, shrugs x 5, hang clean, power snatches to OHS, OHS x 3 then tried 9kg power snatch to OHS, OHS x 3 (I did them but knew there was no way I could do 15 so stuck to buttercups)

I also was trying out new NewGrip glove equivalent - works well but my rings work loose grrr

100605 Northeast Regional Qualifier Event 1

Buttercups:
Three rounds, 15-12 and 9 reps, for time of
PVC-15 pound Overhead squat - I used 7kg / 15lb bar only
Pull-ups (beginner or assisted okay) - blue band assisted @ pin 5 - all chins broken 10,5-6,4,2-9

Done in 8.32 mins

2nd round 6th OHS lost it and had to reset grrrr - I'm still finding OHS hard but its getting better slowly - I think it's shoulder flexibility as I need my hands really wide to get down and that in turn is hard on the wrists! - any good stretches please ??? - I'm doing band dislocates during warmups every session - is there anything extra I could do to help???

Cash out:- Hanging Knee raises x 3, KTE's attempts x 2, Hanging L Tuck x 10 secs

100603 Randy

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 10 kstarr’s over’n’unders, 10 band dislocates with ohs, 10 abmat sit ups, 10 abmat back extenstions, 10 push ups against bar at pin 4 (unbroken), 5 bar dips with legs at 90 degs, 5 bar dips with legs at 45 degs, 10 chin ups blue band at pin 5 (6,4)
Empty 7kg bar dl's x 5, shrugs x 5, hang clean, power snatches x 6 then tried 9kg power snatches x 3

100603 “Randy”

I originally planned to do….
Puppies:
35 pound Power snatch, 35 reps
Women 20#/9kg

but I got to 35 reps at around 2.20 ish and still felt good so thought hmm why not go for the rx’d 75 reps - so I did
Done in 6.36 mins

Really pleased but hope I don’t suffer too much in 24-48 hours with doms!
But hey I’ve got the rx’d reps just got to get the weight up now lol but it’s certainly not the Garddawg approved way to scale - sorry GD


Cash out:- 5 burpees just for fun. 1st one was a full push up (YAY), the 2nd I failed the push up so went to knees from then on.

Side note:- I’ve upped my protein (by about 40g via quality protein shakes) over the last 5 days and boy do I feel a huge difference, everything seems to be firming up, I feel stronger during my wods and my recovery has been noticably better/quicker - I guess I wasn’t taking on enough hey!!

100602 Run 800m x 4

Warm up:- very little - just a few meters on elliptical - 3,2,1, go!!!

100602 - Run 800m x4
Puppies:
Four rounds, each for time of:
400 meter run

I did it on the ellipitcal level 4 because it was raining outside.

Rnd 1 2.24 Rest 3.01
Rnd 2 2.22 rest 3.01
Rnd 3 2.21 PR Rest 3.00
Rnd 4 2.23

Done in 18.36 mins

Enjoyed this one, please that my times very consistant - I know it will be different running outside but still please progress as 26 May 10 same 400 on ellipitcal was 2.38 mins!

Cashout:- after a few mins rest I dida combo of Rind support holds x 10 secs x 1,1,1, Beginner Ring Rows with feet under rings and let back (about 45 degs) x 5,5,5, Beginner ring push ups with feet about 18” from under rings and lent forward x 3,3,5 and self assisted dips to get a feel for them x 3,3

100601 Shoulder Press

Warm up:- a few arm swings, over-n-unders, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 2 push ups on knees then tried a full one failed, tried another and failed, 10 push ups against bar at pin 4, 10 dips at same bar with knees bent 90 degs, 10 blue band assisted chin ups (5,3,2)

Shoulder press @ 7kg x 5, 10kg x 3

100601 Shoulder Press
Shoulder Press 5-5-5-5-5 reps

12-14-16-18-20kg / 44lb

First time doing 5RM max press

Cash out:- Chin up with blue band assist at pin 3 x 1,1

10530 The Seven

Warm up:- moved room round to give more room, a few arm swings, over-n-unders, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 2 ring support holds about 10 secs each, beginner ring rows x 7, beginner ring push ups x 4.
Tried a HSPU with knees on chair x 1, then 3 with knees on 5" box, 3 Shouder press with 2 x 7kg DB's, 3 thurster with 7kg, 3 thurster with 14kg, 3 KTE attemts, 3 DL's @ 7, 27, 37 & 42kg, 2 burpees including a full push up ;) (about 3 inch from floor), 3 KB swings @ 7kg, 3 blue band assist chin ups .

10530 The Seven

Puppies/pack mix
Five rounds for time of:
7 Handstand push-ups (progressions okay) - I subbed 2 x 7kg db Shoulder press
14kg / 31 pound Thruster, 7 reps 14kg / 31lb
7 Knees raises / knees to elbows attempts
43kg / 95 pound Deadlift, 7 reps
7 Burpees (most of them were stepped instead of jumped)
7 Kettlebell swings, 14kg / 31 pound DB
7 Pull-ups (blue band assisted) - all chins with a little jump in the latter reps
All broken as nec.

Done in 38.52 min OMG what a beast of a wod, actually a cycle
Splits were 6.36, 7.52, 7.50, 7.29, 9.03

I thought about dropping the weights after round 1 but felt I’d be cheating myself so slogged thru think of the officers who were killed and just push on. RIP

Really tough cycle these 3 hero wods but I got them done and feel stronger for it!

Considering this was so long and tough I was pleased with my energy levels. Oxygen was the main thing that slowed me down lol. I had today pharma whey in milk for breakfast, salmon with a little rice and veg, another pharma whay shake in milk with handful of nuts - worked well!

100529 "Arnie"

Warm up:- a few arm swings, over-n-unders, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 10 push ups against pin 4 (8,2), 10 blue band assist chin ups (broken).
OHS with 7kg bar x 3, a few KB swings with 2kg, a couple of ohs squat attempts with 2kg DB, 2 TGU's with 2kg

100529 “Arnie”

Puppies:
With a single kettlebell weighing 10-15 pounds:
10 Turkish get-ups, Right arm
20 Swings
10 Overhead squats, Left arm - I just couldn’t manage these at all - tried a couple and gave up - did BB OHS with 7kg BB instead
20 Swings
10 Overhead squats, Right arm - subbed 7kg BB instead
20 Swings
10 Turkish get-ups, Left arm
A dumbbell can be substituted for Kettlebell. - I used a 5kg / 11lb DB

Done in 23.09 mins

OMG The TGU’s were tough - only second wod /time that I’ve done them - last time I used a 2kg / 4lb DB. I spent a fair bit of time laying on the floor contemplating the next one - some major cns stuff going on I think - I was so whacked afterwards.

Am I the only one that could not get my head round a one arm OHS?????? it really did my head in - I presume it’s more flexability that anything else but there was just no way I could keep that DB up in the air and get my body to squat at the same time any advice please??? 



My energy was zero afterwards, even after shake - had no carbs with meal and I knew to it :(

May have to incorprate a few TGU into warm ups every now and then there's more to them than meets the eye!!

100528 "Nutts"

Warm up:- a few arm swings, over-n-unders, lat and front raises, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 10 push ups against pin 4 (5,4,1), 3 blue band assist chin ups.
Tried a HSPU with knees on bed and managed two but knew no way was I gonna get 10 for the wod so tried db's x 3, DL's 7kg x 3,17kg x 3, 27kg x 3, 37kg x 3, 47kg x 3, Thrusters 7kg x 3, 10kg x 3, 14kg x 3.

100528 “Nutts” Hero Workout, RIP Lt Nutall

My Puppies/pack mix
5 Handstand push-ups (or Progressions) - I subbed 2 x 7kg / 15lb DB’s due to logistics
104 pound / 47kg Deadlift, 15 reps (broken all over - ie little too heavy but in trainers didn't help at all!)
25 Box jumps, 8” inch box
20 Pull-ups - blue band Assisted with a little jump as req (broken into 5 chins,5 pulls,5 chins,2 chins,3 pulls)
25 Wallball shots, 14 pounds, 10’ - I subbed 14kg / 31lb Thrusters x 25 reps (10,5,5,5)
30 Double-unders (or Tuck Jumps) - I did tuck jumps
Run 400 meters with a 10-25lb plate - I did 400m on ellipitical level 4 carrying 5kg / 11lb plate.

I was aiming for 16-18 mins and did it in 16.38 mins


Pleased with this overall -  I had doubts during dl’s and thrusters if I was gonna make it under 30 mins lol but I pushed thru and was pleased in the end.  The box jumps and tuck jumps went well - much better than I expected = more progress - you gotta love Crossfit!

Boy it took some recovering from tho’ lol it was definetly nutts and RIP Lt Nutall.

Cash out:- put kit away and then sit mopping/catching drips of sweat from every pore possible I think phhheeeww