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