110222 Deadlift 3RM

Warm-up:- arm swings/rotations, knee highs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions
Deadlifts 16kg x 5, 26kg x 5, 36kg x 4, 46kg x 4

110222 Deadlift 3-3-3-3-3

3-3-3-3-3 reps

56-61-66-68 PR-70kg / 154lbs PR


$ out:- MWOD 180/365, stretching and foam rolling

110221 Cindy

Warm-up:- 10 arm swings/rotations, 10 knee highs, 20 (10,10) abmat sit ups un-anchored butterfly, 20 (10,10) abmat back extensions, 5 red band assisted floor push ups, 3 push ups against bar at pin 1, 3 push ups against bar at pin 4, 3 PU Rev. Chin ups, 10 squats, 10 blue band assisted ring dips
MWOD 179/365

MONDAY 110221

“Cindy”
Complete as many rounds in 12 minutes as you can of:
3 Pull-ups - PU rev assited for 7 rounds then blue band pin 5 assisted
4 Push-ups - at bar on pin 4
7 Squats

12 rounds exactly

Splits 0.55, 0.58, 0.59, 0.59, 1.07, 1.12, 0.57, 1.01,1.00, 0.58, 0.59, 0.50

Rnds 1-5 chins, 6 pull, 7,8,9, chins, 10 pulls, 11,12 chins

Last time in June pull ups were all blue band and I did 13 rounds + 3 pulls and 4 pushs - so considering all the missed wods/time off due to injurys since july I'm fairly pleased with that.

$ out:- stretching and foam rolling

110218 Kelly

Warm up:- arm swings/rotations, knee highs, over-n-unders, 10 abmat situps unachored butterfly, 15 abmat back extensions, 10 air squats
Push ups Full x 1, F, Floor red band assist pin 3 x 3,4, red band dislocates, samson stretch and twist, 200m eliptical lev 2, 3 box jumps 4”, 3 x wall ball shots.
Pull up challenge Wk 1 Day 1 pull up revolution assisted

FRIDAY 110218
“Kelly”
Three rounds for time of:
Run 400 meters - subbed elliptical lev 2
15 Box jump, 4” inch box (as I’m still wary of foot so will build up again slowly)
15 Wall ball shots, 5kg / 11 pound ball (only one I have need a heavier one)

Done in 13.11 mins
Splits, 2.05 (PR by 8 secs), 0.45*, 0.52, 2.34*, 0.58*, 0.58, 2.52*, 0.59*, 1.03
*= Includes 12-14 secs to walk from room to room,

This was my first time “Kelly” and quite enjoyed it! Pleased with overall pace, kept going well, apart a few breaths here and there.

$ Out:- MWOD 176/365, stretching and foam rolling. Tried the pigeon pose tonight - nice stretch!

110217 "Annie"

Warm up:- arm swings/rotations, knee highs, over-n-unders, 5 abmat situps unachored butterfly, 15 abmat back extensions, 10 air squats
Push ups - at desk x 5, bar at pin 1 x 5, Floor red band assist pin 3 x 5,5, pull up revolution assisted chins x 4,4,4, red band dislocates, samson stretch and twist

110217 “Annie”

20-15-10 and 5 rep rounds of:
Single unders - I did just the jumps without rope to not upset my mending wrist (first day with no strapping on it after 11 days ;) - but doubled the amount so 40-30-20-10
Sit-ups - abmat unachored but with arms as per Chris Spealler vid

Done in 4.21 mins

I did the 3 rounds then thought do another round so added the 10 & 5 in. I htought I pressed the lap on my iphone but obviously missed it in my haste! Assuming foot ok tomorrow up the scalling next time.

$ out:- Practiced hollow body position x 3

110212 C2B Pull ups & Ring L-sit Holds

Warm up:- arm swings/rotations, knee highs, over-n-unders, 15 abmat situps unachored butterfly, 15 abmat back extensions, 10 air squats
3 blue band assisted chins, 3 pull up revolution assisted chins, 5 secs tuck sit hold

110212 C2B Pull ups & Ring L-sit Holds
Complete as many rounds as possible in 12 minutes of:
10 Pull-ups (Beginner or assisted okay)
15 second Tuck sit hold- - I did hanging tuck sit hold

5 Rounds + 10 Pu's

Rnd 1:- 10 x P U Rev. assisted chins (broken as req) & hold (10,5)
Rnd 2:-  2 x P U Rev. assisted chins, 8 blue band assisted chins (broken as req) & hold (7,8)
Rnd 3:- 10 blue band assisted chins (broken as req) & hold (7,8)
Rnd 4:- 10 blue band assisted chins feet 12" - 18" apart (broken as req) & hold (5,5,5)
Rnd 5:- 10 beginner ring rows

That was tough on the forearms phew! Good to get a wod done tho', wrist still not 100% but mainly in movements similar to position that caused the damage!

c/o Elliptical lev 2 400m then 8 x 15 secs on/off sprints followed by stretch and foam rolling

a few mins

After very crappy eating yesterday and not enough sleep didn't get a wod in today but managed to grab a few mins and did
10 air squats
10 blue band chins
Ttried a full push up on push up bars and failed still wary of wrist (it feel ok for some things and not others it quite strange), tried the floor but nope, so red band assisted full push ups x 10 broken 3-3-3-1.

Just wanted to keep my muscles awake!!

Yoga

My wrist was a little achey this morning so had a lazy day.
Later I felt like doing something but didn't have the energy for a full wod so tried something a little different and did 25 minutes of yoga. Enjoyed it and it made a nice change - think I might do more to see if it helps my flexibilty which should in turn help my wods.

My wrist held up ok in the downward dogs so assuming it still feels as good tomorrow - should try for another wod after my meeting tomorrow.

Although I think I've pulled my lower back well the pain is in my left glute actually - it hurts when I lean forward grrrrr it's just weakness leaving the body - it's weakness leaving the body!!!

110209 Run 5K

w/u arm swings, over-n-unders, knee highs, 5 air squats, couple of mins on elliptical

110209 Run 5K

I did 3600m / 2 miles on elliptical level 2

Done in 20.28 mins (last time was 22.26 at lev 4)

Pleased with pace splits every 800m :- 5.09, 5.12, 5.07, 4.59

c/o foam rolling and stretching

It felt great to get a wod done after 4 days of nothing. My wrist is feeling better - will take it easy with it for a few more days but try to get back at it asap

Did this HRM on and 1st mile was ave 160 BPM then then 2nd mile was a bit more work and it changed 165-170 - max at 174 BPM

wrist getting there slowly

yet another day of nothing for me today although I did go a short walk in the woods!

My wrist is still bound up and very tender - any movements in the same direction as the way I hurt it are a major no no - ie washing my hair is impossible and putting my hair up hurts a lot but its getting there - I can today at least hold a plate, a cup and type a little with it - hoorah!

Hopefully it will be ok with some movement tomorrow as I'm going to get my elliptical to at least get something done - I'm started to feel stiff from being sat around its crazy

Damaged wrist

I decided to absolutely nothing today and yesterday to give my wrist the best chance healing - even my right hand doing all the typing is a pain grrrrrr

110202 Overhead Squat & 110204 Snatch Balance

AM had a few mins so dropped to the deck to do some Push ups 1-2-1-1-1

PM Warm up:- arm swings/rotations, knee highs, over-n-unders, 15 abmat situps unachored butterfly, 5 decline situps, 15 abmat back extensions, smason strecth and twist, burgener skill transfers
Push ups 2 (2 proper consecutive full push ups with no pause - my first time ever = PR!!)-1, chin up challenge with pullup revoution assist 5-3-3-3-5 = 19 reps, OHS 7kg x 5

110202 Overhead Squat
Overhead Squat 1-1-1-1-1-1-1 reps
8-10-12-14-16PR-17PR-18kg / 40lb PR

Pleased with 3kg / 6.6lb PR today. My power snatch technique felt great with that 18kg too also a PR!!!
My shoulder flexibily is slowly improving but I still need a wide OHS / snatch grip which can be tough on the wrists!

Couldn’t really remember doing snatch balance before so thought I’d try it and see how I got on - kind of a skill wod

110204 Snatch Balance
Snatch balance 3-3-3-3-3
8-10-11-12-12kg / 26lb All PR’s

It felt good so thought I’d see how far I could go. Really pleased with how it went - my shoulders and wrists were feeling tired in that last set.

Just checked my records and I had done this before in April 10 although 1RM not 3RM with just an empty 7kg / 15lb bar and could hardly keep the weight up there and fell on my rear so really pleased with the improvement!! lol I never lost the weight once today (good job too as not good to do in the house), nearly in the last set but I steadied it and finished! So more PR’s for my collection Yeah!! I love crossfit!!!

Note to self:- do these outside in future so that you can dump the weight if nec!
C/O foam rolling and stretching

Excellent day for Progress and PR’s!!! 

110201 Thrusters and pull ups

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 15 abmat situps with arms across chest, 15 abmat back extentions, smason stretch and twist, burgener skill transfers
Thrusters @ 8kg x 5, 12kg x 3, 16kg x 3, Pull up rev assisted Chin ups x 3

$in Push up challenge - Full push ups with feet 18” apart 2-1 failed 2nd-1-2-1 and failed 2nd = 7 reps! Consecutives had a couple of breaths in between (still a PR) and 4th round the 2nd rep was poor form.

TUESDAY 110201
For time:
35 pound /16kg Thruster, 12 reps
Beginner or assisted Pull-up, 12 reps - Pull up Revolution Assited (broken mixed grips, 3’s and 2’s)
26 pound / 12kg Thruster, 15 reps
Beginner or assisted Pull-up, 15 reps - Blue band assisted at bar 5 feet together (broken mixed grips, 3’s and 2’s)
18 pound / 8kg Thruster, 18 reps
Beginner or assisted Pull-ups, 18 - Blue band assisted at bar 5 feet 12” apart (broken mixed grips, 3’s and 2’s)

Done in 13.05 mins
Splits 1.12, 2.55, 1.41, 2.25, 2.23, 2.27

Wow this was tough - I thought it might be overall because of the Pull ups but wow my grip  
c/o stretching and foam rolling

110131 Deadlifts, Runs

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 15 abmat situps with arms across chest, 20 abmat back extentions,
5 8kg DL's, 5 16kg DL's, 4 PU rev chin ups, 3 PU Rev Pull ups, 100m Elliptical, Tried for a full unassited Push up and got it  , rested a few secs and got another - full ROM chest & nose to deck YAY me


110131 Deadlifts, Runs
For time:
95 pound /43kg Deadlift, 15 reps
400 meter Run - subbed eliptical level 2
95 pound /43kg Deadlift, 12 reps
400 meter Run - subbed eliptical level 2
95 pound /43kg Deadlift, 9 reps
400 meter Run - subbed eliptical level 2
95 pound /43kg Deadlift, 6 reps
400 meter Run  - subbed eliptical level 2

Done in 15.16 mins includes 12-14 secs walk from room to room each change over
Splits DU, Elliptical:- 1.13, 2.32, 1.24, 2.43, 1.04, 2.47, 0.53, 2.37

This was tough after the cleans yesterday but I enjoyed this one. I kept going thoughout with very little bar staring. Next time use less weight but more reps.

C/O normal stretch and foam rolling and tried for another full push up and YAY! So the question is now do I carry on with my push up challenge using assisted push ups or do I start it from the beginning again and do full push ups???? Any advice / suggestions please??

110128 Clean

AM - micoach walk 10 min blue zone - covered 0.92km

PM -Warm up= arm swings/rotations, knee highs, dislocates, 10 abmat butterfly situps unanchored, 10 decline situps,  10 abmat back extentions, samson stretch, burgener skill stuff.
chin up challenge PU Rev assisted 3-4-3-2-4 = 16 reps, Push up challenge red band assisted 5-7-5-5-8 = 30 reps
8kg cleans x 3, 16kg cleans x 4

FRIDAY 110128

Clean 3-3-3-3-3-3-3 reps
18-20-22-24 (old pr)-26 PR-27 PR-28kg / 61lb PR

Really pleased with PR's today. I nearly stopped at 26 PR and went lighter for skill work but the words of Blair Morrison Journal Article about failure were running thru my head and I though what the hell - keep trying for more it doesn't matter if I fail so I ended up with 2 more PR's    Thank you Blair and the Crossfit Journal. My form was a touch sloppy for the 27kg's and is was getting tough to get out the bottom but the 28kg's were much better.

Grrr another rest day

After the brakes failed on my car (and just missed hitting the towbar of the car infront) plus total craziness workwise and lack of sleep - my IBS kicked in again today so yet another rest day for me!! My lats are really aware of all the chins and pulls yesterday too. Early night for me tonight!
Grrrr for my sporadic wodding lately - try to get back at it tomorrow!!

110127 Holbrook

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 10 abmat back extentions, 5 dowel good mornings, 10 8kg Good mornings, burgener skill transfers, samson stretch.
5 8kg thrusters, 3 16kg thrusters, 3 PU rev chins, 150m Elliptical

110127 Holbrook
Five rounds, each for time of:
35 pound / 16kg Thruster, 5 reps
10 Assisted Pull-ups (PU rev chins broken 4,3,3) (PU rev chins broken 4,2,2,1), (Blue band pin 5 chins 5,5), (Blue band pin 5 pulls broken), (Blue band pin 5 chins broken)
100 meter Sprint - subbed eliptical lev 2
Rest one minute

Total Time 17.02 mins include rests
Splits (excluding rest) 2.39 - 3.01 (slowest)- 2.05 - 1.56 (fastest)- 2.15

The pull ups realy slowed me down today (the thrusters were a breeze by comparison so up them next time)  - doing the low reps in the chin up challenge has really sapped my chin up endurance but I think it will be worth it when I get my first unassisted chin up.

C/O Push up challenge red band pin 3 assist 6-5-4-4-7

Chin Challenge, Push up Challenge

Work got in the way my wod today but managed to pull in my chin and pull up challenge

Chin up challenge - pullup reveloution x 1-1-1-1-3 = 7

Push up challenge - red band pin 3 x 6(4,2)-6-4-4-5 = 25