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.