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