100128

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 dislocates with 10 o/h air squats, 10 push ups against upper thigh high bar.
Warm up back sqauts of 17 x 5, 27 x 3, 37 x 2

100128
Back Squat 1-1-1-1-1-1-1 reps

42 - 47 - 50 (tied pr from 091213) - 52(PR) - 53(PR) - 54(PR) - 55 kg / 121 lb NEW PR by 5kg / 11lb wahoo!!!

Felt really good - I had to really work at that last one but considering I wasn't looking forward to this WOD - not sure why but been a bit down the last few days - I felt strong once I got into it and felt great and back to my normal self afterwards Yay!

Cash out:- Hanging knee-to-elbows attempts (3/4 of the way there) x 3,3
Hanging L sit attempts (about a 1/4 of the way) x 3
45 Deg decline situps x 3

Tuesday 100125

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

Tuesday 100125
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Power clean - 12kg x 2, 17 x 2, 22 x 2, 27 x 1, 27 x 1, 28 x 1, 29 x 1(PR), 30kg x 1(PR) - this was getting heavy to catch on the way down with no bumpers so stopped.
Bench - 10kg x 10, 15 x 3, 20 x 3, 25 x 2, 27 x 1, 29 x 1, 30 x 1(PR), 31 x 1 (PR)
OH Squat - 7kg x 2, 8 x 1, 10 x 1, 12 x 1F, 12 x 1(PR) - never managed these before as bar not really long enough - but after doing dislocates during warm ups and although a little unconfortable took a grip on the screw area of my 5ft bar I managed it wahoo! So all these were technically PR's

Crossfit 2 total = 73kg / 160 lb

Need to work on my power clean technique, it's getting better but still think I was muscling it up rather than shrug and rack - if you know what I mean. But not being able to dump it if nec is making me a little wary/cautious I think.

Monday 100125

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 blue band assisted chin ups

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

The SDHP were tough and a bit of a slog but I got there eventually. - This wod really took it out of me - I think it’s just the last few days catching up with me - but boy this seemed to take me ages.
Next time I do SDHP for row sub will keep at 12kg and try to get faster at it.

Sunday 100124

Managed to get a wod done today - enjoy levels weren't brilliant but I wanted to do something to make me feel better and more normal!

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 dislocates with 10 o/h air squats, 10 push ups against mid thigh high bar, 10 bench dips against same bar

Sunday 100124
Puppies:
45 - 65 pound Deadlift, 15 reps - 66lb / 30kg
20 Pull-ups (Beginner or assisted okay) - blue band assisted - 15 chins, 5 pulls
45 - 65 pound Deadift, 12 reps - 66lb / 30kg
15 Pull-ups (Beginner or assisted okay) - blue band assisted - 10 chins, 5 pulls
45 - 65 pound Deadlift, 9 reps - 66lb / 30kg
10 Pull-ups (Beginner or assisted okay) - blue band assisted - 5 chins, 1 pull, 1 chin, 1 pull, 2 chins ( pretty much muscle failer)
45 - 65 pound Deadlift, 6 reps - 66lb / 30kg
5 Pull-ups (Beginner or assisted okay) - missed these completely as didn't write the line down in my notes - DOH!

Done in 9.57 mins (excluding last 5 pull ups as just noticed while copying and pasting this one)

Pleased I got this done. Think the last few days made ti feel harder than it should have done but I felt better for doing it so I'm happy. Very tough on the grip and forearms - I now know I missed them pull ups but I don't think I could have done them today I was fried.

Rest Day

Another forced rest day (yesterday was normal & planned today was not) for me, albeit active rest - we've had double glazing fitted over the last 48 hours which is great but the mess, the upheaval, the intrusion into the house combined with severe lack of sleep, lack of proper nutrition, major temperature changes in the house, hoovering up the glass, hoovering some more glass and yes lots more hovering of glass (they had to break every pane and most of it into the rooms arrgghhh) and general stress has taken it's toll grrrrrrrr. Early night and lay in tomorrow for me, eat properly and should be back at it tomorrow I hope.

Not sure wether to try to play catch up, miss one wod or entire cycle grrrrrrr

100122

Warm up - hovered the house so not much a bit of a 321 go day today

100122
Puppies:
Three rounds for time of:
10-15 Double-unders - subbed side to side hops of 6 ” hurdle
10-15 Back extensions - subbed supermans

Done in 3.44 mins - a short and sweet one today.

Cashout:- Hanging knee raise holds for 10 secs x 5, Knee to elbows attempts x 5

100121

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 dislocates, 10 air squats, 10 push ups against mid thigh high bar, 10 bench dips against same bar, 10 blue band assisted chin ups.

100121
Puppies
3 Rounds for time of:
25-45 pound Clean and jerk, 10 reps - I did 26lb / 12kg
20 situps - unachored abmat situps

Done in 12.49 mins (Round 1 & 3 were spilt jerks, 2 was unsplit jerks) I assume we were suppose to do splits? but I wanted to feel the difference.

Didn't speed thru this as I was trying to concentrate on form as clean and jerk still fairly new to me but I was pleased how it went, I felt my form got better as the rounds went on. I kept trying to play the burgener files vid's thru my head as I was doing it and I felt I got better. I enjoyed this one.

Cash out:- 5 x beginner rope climbs with knees bent and max push up on knee high bar x 5 with rest after each rep (I will reach my goal I will)

Wednesday 100120

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

from Wednesday 100120
Pack:
50 Burpee pull-ups
The bar should be at a height that you don’t have to jump to to reach it - I can reach my powerrack bar with feet flat and arms bent slightly ( a downside to being tall )

I have trouble with burpees ie the thrust part - jumping my feet forward and back I find troublesome for some reason grrrr so I thought I would try this. I timed it but didn't exactly rush through ( I didn't take any real breathers either) it as such as I just wanted to see if I could complete it and I did. First 20 pull ups were chins, then 10 pulls, then 10 chins then 10 alternating.

Done in 23.49mins

Did a burpee then walked to rack and did blue band assisted pull ups, then burpee then pull up etc etc. I got a few reasonable burpees I felt at the start - then as I tired most were with feet stepped up and back. But I kept going so pleased overall. I nearly skipped this one (first wod I have even thought about doing that with but it's because the last two wods with burpees I have suffered with lower back ache afterwards) but Im hoping by doing them I will get better.

Rest day for me today but after getting my mum to watch Rip's DVD she was ready to take a look at my technique for deadlift, and power clean.
So I did a few reps wth empty 7kg bar and then 12kg and only a couple comments so I was pretty pleased

When you train alone it's hard to know that what you think is right actually is - you can't watch your bar path etc so it was good to have a few minutes of someone else checking my form. I know she's no expert or coach or anything but it was better than nothing and I feel more confident that what I'm doing is pretty good so I'm happier = good day.

I know I should video myself and post it for comments but the room I workout in is so small than I can't get a video camera far enough away to see all of me!!!! When the weather warms up I will try taking by bar outside and videoing myself, to get some professional tips .

MONDAY 100118

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms across chest (abs still hurt a little) feet unachored butterfly, 10 abmat back extensions
I watched the Deadlift section of Rip's Dvd today and tried to apply what I learnt - set myself up slightly different by having the bar closer to my shins and squeezed my chest up before pulling.
Warm up sets 5 x 12kg felt good and smooth, 5 x 22kg, 3 x 42kg

MONDAY 100118
Deadlift 3-3-3-3-3 reps
52-57-62-67PR-68F only 2 reps

I originally planned 50-55-60-62-64 aiming for 90% of 1RM but it felt good so I upped it so really pleased with 67kg / 148lb.

Downside and the question I'm left with is - todays lifts seemed to much more hamstring dominant, to the extent that I may have pulled them

Not sure if it's from the slightly different pulling position albeit not that different to how I normally pull or just the fact that after the sumo's and well the whole of the last 2 days lower body stuff (included new broad jumps and box jumps for me) had just left my legs pretty tired?? Or maybe a combination of both

Also I'd stopped foam rolling about a 10 days ago as it wasn't hurting anymore, thinking all was good and wondered if I was strecthing too much - somedays took me longer than the workout itself!!!
But after the legs stuff of the last two days my ITB and left knee was twinging last night and I found I had a few trigger points grrrrr and so I thought I'd try foam roller today and OMG!!!! pain, pain and more pain - think I need to foam roller frequently maybe day 1 and 3 of workouts??

SUNDAY 100117

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms across chest (abs still hurt aarrgghh) feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 oh air squats. 10 push ups against mid thigh bar, 2 thrusters with 10kg, 2 thrusters with 12kg, 2 push press with 12kg, 2 DB kettlebell swings with 8kg, 2 box jumps @ 12"

SUNDAY 100117
“Fight Gone Bad!” - My first time
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) - subbed Thrusters with 12kg / 26lb
Sumo deadlift high-pull 25-45 pounds (Reps) - used 12kg / 26lb (first time at this weight)
Box Jump 14” box (Reps) - subbed 12" step (first time at this height)
Push-press 25-45 pounds (Reps) - used 12kg / 26lb
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb (first time at this weight)

Rnd 1 = 12,16,13,12,16 Total = 69
Rnd 2 = 11,13,10,10,13 Total = 57
Rnd 3 = 11,13,10,9,13 Total = 56
Total = 182

Wow this is a workout and a half!! phew I actually enjoyed it - my back feels a little achey this evening but I know I'm getting stronger every day ;-)

SATURDAY 100116

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms straight (to help as abs still hurt aarrgghh) feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 ohsquats.

SATURDAY 100116
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.

Rd 1 Sq 30, PU 15, Sq 22, PU 12
Rd 2 Sq 22, PU 13, Sq 20, PU 10
Rd 1 Sq 18, PU 11, Sq 17, PU 10

Total 200 - Sq 129, Pull ups (blue band assisted with fett about 18" apart) 39, Push ups (against mid thigh bar) 32

Well what can I say but OMG!!!!!
This was tough, tough, tough - fast squats are not my thing me thinks. First time doing it so not that bad I guess but lots to improve on.

It was pretty intense but I recovered quicker than I thought so fitness must be improving.

Thursday 100114

I wasn't looking forward to this one at all - my abs and glutes have mildly been giving me jip all day yesterday and today they are much worse with added pec pain :grrr:

Warm up= arm swings/rotations, leg swings, knee highs, 10 air squats

Thursday 100114
Puppies:
Three rounds for time of:
Bear crawl, 50 feet - I did 4 and bit lengths of my living room
Pike hold for one minute - I did this with knees on arm of settee
8 Handstand push-ups (Progressions okay) or 15 push ups - I did 8 HSPU progs with knees on arm of settee (6,2)

Done in 9.45 mins less 3 mins holds = 6.45

Actually this wasn't as bad as I thought phew.
I really thought this was going to be hell but it wasn't I hardly even broke a sweat so I'm pleased as I was so achey (not doing any cah out today need the rest) but will definitly up the ante next time.

Warm up= arm swings/rotations, leg swings, knee highs, 5 air squats, 5 ohs squats with band

Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups

GD said push my limits so that what I did...

Rnd 1 - Push up against Mid thigh high bar x 15
Tried an unassisted chin up = failed, tried a jumping unassisted chin up = failed, blue band assisted with feet in center = 2 reps
Rnd 2 - Push up against lower thigh high bar (went next hole down rack) x 8
Blue band assisted chin ups with feet in center with a little jump = 10 reps
Rnd 3 - Push up against knee high bar (went next hole down rack) x 3
Blue band assisted Pull up with feet in center with a little jump = 9 reps
Rnd 4 - Push up against knee high bar (as before as thought sensible) x 2
Blue band assisted Chin up with feet about a 1 ft apart (giving more assistance) in center with no jump = 5 reps
Rnd 4 - Push up against knee high bar (as before as thought sensible) x 2
Blue band assisted Chin up with feet about a 1 ft apart (giving more assistance) in center with no jump = 4 reps

Cashout - tried a few swings and jumps - hoping to kip but no forget it too tired. 3 negative chin ups

Interesting WOD and great as it's working towards two of my goals - I was curious to see how I got on. So not high rep but as I'm still progressing I thought it was the right way to go??
My abs were tender from last few days but don't think it hindered me too much although I was aware of them on most of the chins/pulls!

Saturday 100109 Fran

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 dislocates, 10 air squats. Thrusters with dowel x 3, with 10kg x 3, 3 blue band assisted pull ups

Saturday 100109
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster - scaled to 14kg / 30lb
Pull-ups - blue band assisted

Done in 11.00 mins
Splits were 4.15,4.09,2.35

Well I did it, my wrists were really complaining throughout after last 2 days and boy I needed more oxygen phew!! I completed the rx'd reps with reduced weight so I'm pleased :-) a pr of sorts lol.

This is my 3rd Fran but the first 2 were with pulldowns as sub so this is my first with pull ups even tho they were assisted so overall great progress I think.

Cash out:- tried decline situps on 45 degree decline bench - I did 10 without too much trouble much to my surprise. I remember trying one about 12 months ago and decided it was a no-go not again! How times change - thanks to Crossfit and Brand X.

FRIDAY 100108 & Sunday 100110

Went for a two in one today as it made sense as I'm trying to catch up

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 dislocates, 10 air squats. Power clean and push jerk @ 10kg x 3, 15 x 3 and 20 x 2

FRIDAY 100108
Power clean 1-1-1-1-1-1-1 reps
21PR-22PR-24PR-26PR-28PR(61lb)-27-30f-29f

Sunday 100110
Push Jerk 1-1-1-1-1-1-1 reps
21PR-22PR-24PR-26PR(57lb)-28f-27 just (pushed to lock out, if at the games it would count but not the greatest form me thinks so won't count it as pr)

Pretty fatigued today especially after thrusters yesterday but fairly pleased with progress. Surprised myself how well I did/was doing and then failed miserably ie muscle failure and I dropped the barbell (I workout in my spareroom and try never to drop the bar!) - which then turned into a bit of a mental thing because I just couldn't do it. called it quits but then tried again with just 20kg on the bar and pulled it that hard I had to pull it down DOH!!!

Not done 1RM power cleans or push jerks before so all good base to work from. The most I've ever had over my head was a 25kg 1RM Press so please with 26 / 27kg. But next time I don't think a two in one is the best idea, you can't really give one your all, kind of divided if you know what I mean - it makes you realise what muscles you use tho' lol.

WEDNESDAY 100106

Grr even further behind again - come to 20 mins before my workout yesterady and someone arrived grrr - I was pleased to see him but didn't get my wokrout done as planned

So come hell or highwater I was gonna get my WOD done 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, did some kelly starrett mobility stuff ie dislocates x 10, 10 x OHS with band, hip work - squat down on one side then move over to the other keeping butt low.

WEDNESDAY 100106
Puppies:
Three rounds for time of:
20 Wall-ball shots with 10-14 pound ball to eight foot target - subbed thrusters with 10kg BB
10 Pull-ups (Beginner or assisted pull up okay) - blue band assisted

Done in 10.48 mins (splits 2.41, 3.53, 4.12)
Turned into a bit of a slog - poor energy levels due to poor eating / lack of dinner last night I think

Although I never put the bar down during thursters took breathers as shown. Rd 1 = thrusters (15,2,2,1) and chins (6,4), 2 was (9,4,2,2,1,1,1) and pulls (6,2,2) and 3 was (6,4,2,2,2,1,1,1,1) chins (6,2,2). I originally planned to go 12kg but glad I didn't because 10kg was bad enough and my wrists were complaining too.

Tuesaday 100105

Had two days off grrrrr - 1st because I felt lousy and 2nd was not planned at all - come to do my work out and family crisis left no time for work out grrrr but life happens hey!!

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, good mornings with dowel x 5 (doh! felt a slight hamstring pull grrrrr)

Tuesaday 100105
Puppies:
Three rounds for time of:
Run 200-400 meters - did 400 meters elliptical lev 4 no arms
15 Sit-ups - abmat unanchored
15 Hip Extensions - subbed good morning with dowel +2kg

Done in 14.57mins includes walk from room with ellipitcal in it to cross landing to workout area (splits were 4.43,4.54,5.18 took a drink)

I didn't go stupid with this as my back has been touchy lately - given up with the burpee challenge as I think the excess rounding is straining my lower back - will work on form after reading about the 6 count burpee! I real feel awkward in the jumping forward and back parts

I originally planned if I felt ok after to maybe do 100106 wod after it but I thought that would be silly - two wod's in one day is just too much for me. I thought about doing another 2 rounds as I still had some gas in the tank (so definitely up weight and reps next time ie pack saling) but thinking about my back and them good mornings thought better of it and did something else instead...

Cashout:- Beginner rope climbs - floor to standing with bent knees x 8
Push ups against lower thigh high bar x 4, knee high bar 2,2 - pretty much my current max (arms shaking to get straight and all that) so had a drink and tried again. 2,2. My form felt better - good plank and chest to bar each time (not changing my angle to bring my shoulder into it like I was doing a while back )

Monday 100104

Warm up= arm swings/rotations, knee highs and 2 air sqauts and squat strecth, 9 (4 from yesterday missed and 5 today) burpees = another 3-2-1 Go today

Monday 100104
Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats

The other option is to sub 4/1 pull ups, dips to muscle ups.

I subbed 20 blue band assisted pull ups and 20 bench dips against mid thigh bar per round.
Done in 13.30

Rd 1 was 4.01 I did 20 pull ups (mostly chins with some pulls) broken as req (9,6,2,1,1 i think) then 20 dips (10,10).
Rd 2 was 4.00 I did sets of 4 each ie 4 PU then 4 dips etc mostly chins and some pulls.
Needed a a few breaths/ breather before I could even get to the bar to start round 3 otherwise pukie may have got me.
Rd 3 was 5.28!!!! Did 15 PUs (6 chins,5 pulls,4 chins) then 15 dips (10,5) then 5 pu's ( 5 chins) then 5 dips.

Wow that was tough!! Worse because of the burpees before hand I think - I really don't like them and really struggle to jump my legs out and back in I end up stepping but it seems to put a lot of stress on my lower back - not sure whther to carry on with them to see if it gets better or not. Real achy back tonight - slept awkwardly last night too grrrr

Sat 100102

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press and 3 burpees = another 3-2-1 Go today

Sat 100102
Puppies:
“Barbie”
Five rounds, each for time of:
5 Pull-ups - blue band assisted (Rounds 1,2&4 were chins, 3&5 were pulls)
10 Push-ups - against mid thigh high bar
15 Sit-ups - abmat anchored
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments

Round 1=2.52, 2=2.45, 3=2.42, 4=2.44, 5=2.43

Quite pleased with times, felt good. The first 3 mins seems to take an age to go by!
I've really enjoyed these last few days - awesome.

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 3 air squats and 2 burpees = a bit of a 3-2-1 Go today

Friday 100101
Cindy
Puppies:
Complete as many rounds in 12 minutes as you can of:
3 Assisted Pull ups - blue band
4 Push-ups - against mid thigh bar
7 Squats

Completed 11 rounds
Quite pleased, kept good pace especially considering I nearly took a rest day because my biceps and lats were complaining from Angie yesteday - but decided to just Go for it - my first intro to Cindy too.

Monday 091228 Thursday 091231

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.

Monday 091228
Snatch 1-1-1-1-1-1-1 reps

First time doing snatches so did Snatch practice, jumps, landings etc, snatches with broom, felt good so thought I’d try with 10kg bar - struggled because I can’t get the grip wide enough - I need to have the bar about 6-8 inches above my head right??? well I can’t get it any lower than about 12-14 inches!!! The bar is too short DOH!!! I’m using a 1 inch bar that’s only 5ft and my hands up against the screw thread and I can’t go any further grrrr - I managed 2 but obviously once I get up overhead it’s uncomfortable as I can’t get back far enough so I gave up and tried something else….

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

Compared to
“Angie”
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups - I did 20 black band assist u/h (chins) - broken into 7,3,6,2,2
20 Push-ups or 30 Box Push ups or 35 Wall Push ups - I did push ups again upper thigh height bar - broken into 8,6,3,2
20 Sit ups (do not do crunches) - abmats unachored - broken into 15,3,2
20-50 Squats (depending on ability) - I did 20 air squats unbroken - wahoo

Done in 5.00 mins

Biceps were cramping a little during chins - I had some some max tries in warm up so this obviously didn’t help - but Angie wasn’t planned at that point!!! but pleased with Angie overall.


Not sure what to do about my barbell length!!!!!! Do I get a 6ft and hope it long enough - should be ok - I only need about about another hand width I think grrrr - I guess I should get a proper 7ft oly bar but the room I workout in won’t take it - it’s only a small box/spare room and I’ve only got a few 2” plates that I used on my power rack