101226 Bull

Warm up= arm swings/rotations, knee highs, dislocates, smanson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps butterfly unanchored with arms acrosss chest, 15 abmat back exentions, 10 push ups at pin 4 - felt good so did another 5 , 5 chin ups blue band pin 5, 5 beginner ring rows, 5 step ups @ 13”, 5 OHS @ 7kg, 200m elliptical.

Sunday 101226
“Bull”
Puppies:
Two rounds for time of:
50 Double-unders (or 50-100 single unders) - subbed 25 step ups @ 13” as still strenthening foot
18 pound / 8kg Overhead squat, 30 reps - broken as nec
30 Pull-ups (Beginner or assisted okay) - 1st round blue band 10 feet together rest 12” apart mixed chins and pulls, 2nd round beginner ring rows - brokene as nec
Run 1/4-1/2 mile - ellipitcal 1/2 mile

Done in 32.30 mins
Splits 15.27, 17.01

Tough slog this one - I wanted to drop the reps very early on in first round and definetly thought I should for round 2 but it’s a Hero wod and it will build my endurance so I got it done broken into 5’s as needed - RIP Bull.

I was shattered afterwards but pleased and proud that I pushed through for a Hero.

I wanted to check my heart rate during the 800m and 1st round started at level 4 as normal and my heart rate went straight up to 170-171 so I dropped the level down and down and down to 1 but I heart rate still kept in the low 170’s! But I pr’d my 800 time by 4 secs @ 5.20mins which considering it took less effort by level / gradient (but not shown in heart rate drop) I guess it’s not really a pr lol. 2nd round I started on level 1 to see if it made a difference and my heart rate still stayed around in the 170’s even up to 174! so I guess on top of the rest of the wod - it wasn’t a good comparison trial lol so will recheck on just an elliptical day

It also gave me chance to try some different hand position during the OHS and I’m pleased to say that my flexibilty is getting better as I can OHS with my hands closer together YAY - which is much better for my wrists - if I can get another few inch in I’ll be relly pleased.

101224 DT

Warm up= arm swings/rotations, knee highs, dislocates, smanson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps butterfly unanchored with arms acrosss chest, 15 abmat back exentions, 10 chin ups blue band pin 5, 10 push ups at pin 4.
All wod lifts @7kg x 5, 14kg x 5, 18kg x 2

FRIDAY 101224

“DT”
Puppies:
Three rounds for time of:
45 pound / 20kg Deadlift, 12 reps
45 pound / 20 kg Hang power clean, 9 reps
45 pound / 20 kg Push jerk, 6 reps

Done in 6.43 mins
splits 1.42 (even though I caught my nose on the frist rep of the push jerks  ), 2.21, 2.38

Last time April 10 - I did 35 lb / 16kg for 3 rounds in 5.09 mins.

Pleased with this one overall - it was a grip kiler - my hands ached afterwards and the push jerks were tough but I got through it - no way I could have done 2 more rounds I was done - I had planned some pull ups and push ups as cash out but I was knackered! - I guess that's called a perfectly scaled wod lol!

c/o Just stretching and foam rolling

Note to self:- Do same 20kg for 3 next time but do it faster!

101223 Tabata “Bottom to Bottom” Squat, Run 1 mile

Did micoach assessment on elliptical of increasing effort over 12 mins - total distance 1.6 km, lev 1 with heart rate from 93 to 175 bpm
(which actually doesn't work as an assessment I found out afterwards because you have to do it outside! but the air is way too cold for that! I tried a little run yesterday and the air was just not nice to breathe so not doing that till its get warmer!)

w/u couple of sqauts

101223 Tabata “Bottom to Bottom” Squat, Run 1 mile

Puppies:
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

10, 8, 6, 4, 4, 4 The tabata was tough hanging out at the bottom I think my score was 4 but I called away towards the end of the last effort! Had to go down stairs to look at a drunken mouse!! So I'm sure my score should have been 0 really especially after reading GD's terms!

So after getting back upstairs I got back on the elliptical and did the 800 meters at lev 4 in 5.34 mins with 'Oh my Quads!' as I got started lol!

101222 Randy

w/u :- arm swings/rotations, dislocates, knee highs, over-n-unders, bergener skill transfer, 10 push ups pin 4, 10 blue band assist pull ups @ pin 5, 5 with feet not touching floor so full ext, 5 normal, 15 sit ups abmat, 15 abmat back extentions, 5 power snatch @ 7kg, 5 @ 9kg, 2 @ 12kg

101222 "Randy"

26 pound / 12 kg Power snatch, 35 reps

Done in 3.24 mins

Last time I used 9kg / 20lb and did 35 reps in 2.20ish and went on to complete 75 reps in 6.36mins

It's most power snatches I've done at that weight so pleased with overal PR

c/o push ups @ pin 3 x 5, pin 3 x 5, pin 1 x 3,
stretching and foam rolling

I can't beleive I miss throwing some iron about when I don't manage to do any for a few days - good to be back at it.

Short one based on Barbie

Lacking sleep due to sleeping downstairs in the chair for 2 nights, looking after my mum after a tooth extraction but I wanted to do something after 7 days of no wod!

w/u :- arm swings/rotations, dislocates, knee highs, over-n-unders, samson stretch, bergener skill transfer, 5 push ups pin 4, 3 blue band assist pull ups @ pin 5, 3 @ pin 4 (1st feet together, 2 & 3 feet 12" apart), 6 sit ups abmat, 15 abmat back extentions, 5 squats

So a short one based on Barbie with rest

3 RFT
5 Pull-ups - blue band assist at pin 5
10 Push-ups - done on bar at pin 4
15 Sit-ups - abmat unanchored hands pretty much on floor
20 Squats


Done in 9.07 mins (2.28, 2.55, 3.43)

Push ups slowed me down in rounds 2 and 3 grrr

Glad I got something done even if only short - I know I've done it as I feel knackered so I hope to get in my bed tonight and get some catching up done.

C/O:- stretching, foam rolling and some tennis ball around knees

101206 Power Snatch, Wall Ball, Knees to Elbows

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, some burgener skill transfers, lots of power snatch practice with dowel and 7kg bar, 3 wall balls, 3 knee raises

101206 Power Snatch, Wall Ball, Knees to Elbows

18-15-12-9 rep rounds of:
23lb / 10kg pound Power snatch
Wallball shots, 11lb / 5kg pound ball
Knees raises
Done in 18.01 mins
Splits 5.25, 5.21, 4.09, 3.04

Phew cardio held me back on this one - had to keep taking breaks to breath   but I used the tips from the breathing excerices from the throwdown vid to help - and it did very much, my breathing calmed a lot quicker than usual- thank you

Wasn’t sure how this would go straight after 1RM OHS yesterday but felt good so next 48 hours will tell lol

C/O strecthing, foam rolling and tennis ball around knees

Note to self:- stick with this scaling until I can get closer to 14-15 mins range

101204 Crossfit Total 2

After a few days of lack of sleep and craziness I managed to wod today hoorah

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, some burgener skill transfers

SATURDAY 101204
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Power clean - w/u 14kg x 3, 19 x 3, 24 x 2,
27 -28 -30 - 32kg / 70lb (PR) - 34kg F

Bench - w/u 10kg x 5, 15 x 3, 20 x 2,
25 - 28 - 30 - 32 - 34kg / 75lb

OH Squat - w/u 7kg x 3, 8 x 2,
10 - 12 -14 -15 - 16kg / 35lb (PR)

Crossfit 2 total = 82kg / 180lb compared to last time Jan 10 = 73kg / 160 lb

During stretching afterwards I tried for a push up and got one - nose to floor - Yay me! first one since sept after 4 or 5 failed tries. Must try and keep them up and get strong enough to do some consecutive ones!

101202 Rowing and heavy thrusters

101202 Rowing and Heavy Thrusters

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, burgener skill transfers, sdhp @ 7kg x 10, @ 14kg x 4, thruster @ 7kg x 3, 14kg x 3, 18kg x 3

Puppies:
Three rounds for time of:

Row 500 meters - subbed sdhp @ 14kg / 31lb x 50 reps
25-45 pound thruster, 7 reps - 18kg / 39lb

Done in 14.47 mins
Splits 4.07, 5.46, 4.53

Compared to
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


This was a little strange - the sdhp were really a slog today and I've no idea why? The thruster were heavy but then they were meant to be lol seem to take ages in the 2nd round and then towards the end I saw the time I wanted to try and get some where near my last time which thankfully I did = 21 secs slower but sdhp up by 2kg / 4lb and thrusters up by 6kg / 13lb so a good pr I thought overall  :)

C/O some seated muscle up practice - I was pretty shaky after the wod so wondered how I'd go but soon as I did a couple they shaking eased. Raised my rings a little and did a few more.
Did a few beginner ring push ups and then tried some ring dips with my feet on a box behind me - they were tough (never done them like that before) did 4 and my arms were fried!

101130 Thompson RIP

101130 Thompson RIP

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers, beg rope climb feet under rope x 1, sat under rope x 2, back squat 14kg x 5, 7kg x 5, 10kg DB's farmer carry 10 meters.

3 rounds for time of:
Beginner Rope Climb, 3 ascent - sat under rope (harder than last time)
14kg / 30 pound Back squat, 25 reps
10kg / 24 pound dumbbell Farmer carry, 10 meters - subbed 2 x 10kg DB's

Done in 12.40 mins
Splits 3.42, 4.11, 4.46

Squats were really tough so I decided to not be stupid as per GD and learn from the pain of others and so I only did 3 rounds.

C/O Push ups @ pin 3 x 5, pin 2 x 5, pin x 3, 8" box x 1,1 as I'm trying to get my lost push up strength back

Lots of foam rolling and strecthing and then went very near the pain cave thanks to KStarr with a tennis ball on my quads/above knees/psoas area's.

101129 Running Intervals

101129 Running Intervals

Run 1600 meters - subbed Elliptical 1.6 at lev 4
Rest 3 minutes
Run 1200 meters - subbed Elliptical 1.2 at lev 4
Rest 2 minutes
Run 800 meters - subbed Elliptical 0.8 at lev 4
Rest 1 minute
Run 400 meters - subbed Elliptical 0.4 at lev 4

11.27, 8.31, 5.32, 2.37 = 28.10mins
Total wod time = 34.11 mins less rest of 6.01 = 28.10mins elliptical

Although elliptical I did rx'd distance and it's the furthest distance I've done in a wod for sure - so I know it wasn't fast by any means but a pr for me  :)

101128 Tabata Weighted pull-up/squat/ring dip/deadlift

101128 Tabata Weighted pull-up/squat/ring dip/deadlift

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers,  blue band pull ups @ pin 5 x 5, pin 4 x 3, 10 push ups pin 4, assisted ring dips x 5 with 1 foot on floor, Deadlifts @ 14kg x 10, 24kg x 5

Tabata Pull-up (beginner or assisted okay) - blue band @ pin 4 to make it harder than my usual 5 (with a little jumping assist where nec)
Rest 1 minute
Tabata Weighted squat, 10kg / 22 pound plate
Rest 1 minute
Tabata Dips or assisted dips - ring dips with one foot assist on floor
Rest 1 minute
Tabata Deadlift, 30kg / 66 pound barbell

PU = 6-5-4-4-4-4-4-4
Sq = 7-7-7-6-6-6-6-6
Dip = 8-7-5-5-5-5-5-5
DL = 9-9-7-7-6-6-6-6
Total reps = 35+51+45+56 = 187 Tabata Score = 21

First time I've done this one and it was an erm... an interesting one shall we say!!

C/O - Stretching and foam rolling

101126 Diane

FRIDAY 101126

“Diane”

15-12-9 reps of:
95 pound / 43kg Deadlift
Handstand push-ups progressions - knees on 12.5" box

Done in 6.18mins NEW PR    compared to 10.28 last time in Dec 09

Enjoyed this wod - felt strong and HSPU progs felt much better today. I feel like I'm really making gains with my upper body strength at last. I think I was trying too hard and doing too much before, now I feel I have the balance much better.
Trying to accomplish too much too soon can be nearly as bad as not trying hard enough!