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