110318 “Weaver” RIP

Warm:- Spealler warm up (3/4), 3 beg ring push ups, 5 beg, ring rows, 3 bar push ups at pin 5 to see if I could as first time in 7 weeks, 5 blue band chin ups, 3 PU Rev chin ups

110318 “Weaver” RIP

Three rounds for time of:
10 Pull-ups (beginner or assisted okay) - PU Rev assisted mixed grip (3,2,2,1,2)
10 Push-ups - scaled to bar push up at pin 5
10 Pull-ups (Beginner or assisted okay) - Blue band assist pin 5 mixed grips
10 Push-ups - Scaled to beg. ring push ups
10 Pull-ups (Beginner or assisted okay) - Beg. ring rows
10 Push-ups - Beg. ring push ups

I did 1 round only in 7.13mins - as I short on time and I want to build the strength back up in my wrist slowly and 90 reps didn't seem like a good idea!

I usually like to complete the hero wods to honour them no matter what but I felt that if I had done today I wouldn't be honouring any others for a long time if I stuffed up my wrist so I figured 1 round was better than none - RIP Weaver.


Food Diary:- Breakfast:- 1/2 turkey breast, selection of nuts and 6 grapes, Multi Vit, 2 grams Vit C, Glutomine, Pure EPA capsule
Snack:- Hot cross bun, Protein Shake (2/3 Pharma Whey, 1/3 Pharma 6hr)
Snack 2:- Protein Shake (1/2 Pharma Whey, 1/4 Pharma 6hr, 1/4 Recovery)
Lunch:- 1/2 turkey breast, 2 slices white cheese, selection of nuts, 1 figs,  4 grapes
Dinner after wo:- 1/3 turkey breast, 3 slices white cheese, 2 cherry tomatoes, lettuce, cucumber, selection of nuts, 1 fig,  6 grapes
Watching TV:- 2 chunks of bournville

Rest Day / Food Diary

OMG the doms from them deadlifts! Think I need to ease back a little on the weights / reps / intensity and get the frequency going again then up the intensity.

Food Diary:- Breakfast:- 1 chicken goujan, selection of nuts and 6 grapes
Lunch:- 2 large boiled eggs and 1 slice of bread and butter. Multi vit, 3 grams Vit c, 1 eskimo fish oil capsule.
Snack:- Hot cross bun with butter, Protein Shake (2/3 Pharma Whey, 1/3 Pharma 6hr)
Treat:- Ice cream
Dinner:- Turkey stir fry (1/2 breast) with selection of veg
Watching TV:- 3 chunks of bournville and 1 aftereight
Pre-bed:- 1/2 turkey breast

110325 Deadlift and OHS

Warm up:- Spealler Warm up less wallballs and kick ups, 10 abmat sit ups, 5 abmat B/E, 10 supermans, some Bergener skills, 5 dowel OHS, red band dislocates.
DL's 5 @ 16kg, 5 @ 26kg, 3 @ 36kg, 2 @ 43kg

FRIDAY 110325

15-12-9 reps of:
95 pound / 43kg Deadlift
pvc (alum. tube) Overhead squat as wrist still doesn't like this wrist position with any weight

Done in 8.37 - slow due to trying to go steady with form on OHS

Finished with stretch and foam roller

Food Diary:- Breakfast:- 1/2 scoop muesli, selection of nuts and 6 grapes
Lunch:- Chicken Kiev and Veg. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule.
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- 2 chicken goujans, 2 slices white cheese, 1/3 tomato, selection of nuts, 2 forkfulls of cottage cheese with pineapple, 1 figs,  4 grapes
Watching TV:- 2 chunks of bournville
Pre-bed:- 1 chicken goujan

Rest Day / Food Diary

Had to go out today so no wod - got a quick few mins with my osteopath who manipulated a few joints in my upper back - making the chest up / back extenstion feel much free-er - may try and get a longer session with soon.

Food Diary:- Breakfast:- 1/2 scool muesli, selection of nuts and 6 grapes. Multi Vit, 2 grams Vit C, Glutomine, Pure EPA capsule
Snack:- 1/4 beef fillet and hand ful of nuts.
Lunch:- 1 chicken goujan (always unbreaded), tomato, 2 slices of white cheese, celery, selection of nuts, 1/3 apple, Cucumber. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule taken with Protein Shake (1 scoop Pharma Whey)
Dinner:- 2 chicken goujans, fork full of Cottage Cheese with pineapple, tomato, 2 slices of white cheese, celery, selection of nuts, 1/3 apple. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, BCAA.
Snack:- 1 chicken Goujan

110320 Rope Climbs and Front Squats

Warm up:- Spealler Warm up less wallballs and kick ups, 10 beg. ring rows, 10 beg. ring push ups, 11 PU Rev assist chin ups (3,3,3,2), Bergenre skills, 5 dowel OHS, dowel dislocates.
8 front squats @ 8kg, 2 beginner rope climbs floor to standing

110320 Rope Climbs and Front Squats

For time:
8kg / 17lb pound Front squat, 10 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 8 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 6 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 4 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 2 reps
Beginner Rope Climb floor to standing, 3 ascents

Done in 4.59 mins

Went light to check form.

Finished with stretch and foam roller including 2 mins straddle sit and 2 mins arm chair assisted splits = splits progression as per C. Paoli

Food Diary:- After being very late to bed last night and late up missed breakfast completely
Lunch:- Chicken Kiev and Veg. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, Glutomine, BCAA
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- Beef Fillet, Cauliflower, Roast Pototoes, Yorkshire Puds and Gravy. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, BCAA.
Watching TV:- 2 chunks of bournville and 1 Aftereight

rest day and food

I felt a little off this morning but got better as the day went on.

Aware of my abs today but felt them worse!

Food/Vit Diary - to see if I can work out best food/shake combo to give best recovery/results.
Breakfast:- 1/2 scoop cereal, nuts milk and 6 grapes.
Snack:- Chicken Goujan & Cox Apple
Lunch:- 2 slices white Cheese, selection of nuts, celery, fig. Glass of pure beetroot juice, 1 Muli vit, 3 gms Vit C, 1 Pure EPA, taken with Protein Shake (1/3 Pharma Whey, 2/3 Pharma 6hr)
Dinner:- 1 dressed crab, 2 slices white cheese, 1/2 tomato, celery, selection of nuts. 1/2 Thorntaons Brownie, 2 chunks of bournville and 1 Aftereight
Snack:- 1 Muli vit, 2 gms Vit C, 1 Pure EPA, taken with Protein Shake made with 200ml Milk (1/2 Pharma Whey, 1/2 Pharma 6hr)

110312 mile, sit-ups, back-extensions, mile

Hoorah I actually god a wod done today Yay!

Warm up:- Spealler Warm up including 10 wallballs @ 5kg but less handstand kicks up because of wrist, 10 air squats, 200m elliptical, 10 beg. ring rows, 10 beg. ring push ups, 10 PU Rev assist chin ups (3,3,2,2), 2 ring dips with feet on floor but didn't feel right so 10 blue band assisted ring dips, 10 red band held in hands OHS to help shoulder mobility

March 12, 2011
Saturday 110312

For time:
Run 1 mile - subbed/scaled to 1200 meters elliptical lev 2
100 Sit-ups - scaled to 50 abmat unanchored (10,10,10,10,10)
100 Back extensions scaled to 50 abmat (10,10,10,10,10)
Run 1 mile - subbed/scaled to 1200 meters elliptical lev 2

Mix and match back extensions and sit-ups as needed. - I alternated the 10's

Done in 20.11
Splits:- Elliptical 7.05 PR, SU & BE 5.26, Ellip. 7.38

Followed by Stretch and foam roller.

Felt great to get a wod done - may have been a little more than I should have done as I'm pretty shattered but its so great to wod!
Wrist was a little achey afterwards but eased after a few hours rest.

Start of Food/Vit Diary - to see if I can work out best food/shake combo to give best recovery/results.
Breakfast:- 2 egg omelet with 2 chicken goujans, 1/4 pear and few grapes. 1 Muli vit, 2 grams Vit C, 1 Pure EPA, 2 Chorella
Lunch:- Chicken Kiev and Veg. 1 Muli vit, 2 gms Vit C, 1 Pure EPA, 2 Chorella
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- 1 chicken goujan, 2 slices white cheese, 1/3 tomato, celery, selection of nuts, 2 figs, a bit of ear and 3 grapes
Snack:- Protein Shake (1/3 Pharma Whey, 2/3 Pharma 6hr) 1 Muli vit, 2 gms Vit C, 2 Chorella

IBS again grrrrr - Catch up

IBS stuck again on Monday morning, so spent the day recovering. Think its the stress of the last feww weeks.

Tuesday I felt a little better but still pretty rough. I actually think it was the cereal I had gone back on to = stupid!!

Wednesday I was little rough in the morning but felt great and strong in the evening so planned to wod thurs.

Today I was reading about grease the groove on the crossfit forum earlier and thought hey I could go do a few mins now...so I did 5 beg. ring rows and 3 p.u. rev assisted chins.  ;)

I planned to get a wod done later now my stomach is finally ok again but we went out shopping and didn't back till late so no wod - will def. get one in tomorrow.

110320 Pull up ladder

Warm up - Chris Spealler warm up excluding wall ball and kick ups because of wrist. Thank you Chris - great warm up and my back loves you for it!

110320 Pull up ladder
Did chin up with pull up rev. and very nearly reached muscle failue on round 4 = total 14   yep I think I’m out of whack from resting my wrist.

Rested a few mins and set up rings to chest height (13.6 on tape) and decided to do it again with beginner ring rows - feet under rings and lent back = body about 45 degs. Pulled rings to armpits.

Completed 12 rounds = Total 78 reps and decided to stop as I knew I wound’t complete another round and that’s a lot of reps considering how much I haven’t done in weeks!

Adjusted ring to waist height (12 on tape) and tried some beginner ring push ups - see how wrist felt when it was free to move and not fixed on floor or bar. Did 5,5,5,5.

Felt great to get something done.

wii sports active

Had over an hour doing EA Sports Active on wii to do something different but mainly to not hurt wrist.

Lower body workout - less lunges and alt lunges. (squats, running on spot, jumping squats, lateral lunges with toe touch).

Sports workout workouts, dance one and some boxing ones -was good fun

wrist achey and wii fit

My wrist is still bothering me so been resting it and the rest of me! Been just not full of beans this last week or so - catching up from the very stressfull few weeks!

Got on Wii yesterday and did over an hour of Wii fit yoga and muscle routines avoiding any weight on my wrist, after a step and hula hoop warm up and boy am I feeling it today! My hip flexors really didn't like the hulahoops  :shock:

I just want my wrist mended so I can get back to it properly!!

I've also been back on cereal for a very lazy breakfast and I think thats adding to my sluggish feeling grrrrr

110308 10 x 100m

Warm up:- arm swings/rotations, knee highs, over-n-unders,  15 abmat sit ups unanchored, 15 abmat back extensions, 5 hollow body practices, 5 laying knees to elbows, 10 supermans, 5 squats

Chin up challenge 4-5-4-4-6 total 23 reps pull up rev assisted.

A few mins warm up on elliptical gradually increasing speed.

TUESDAY 110308
Ten rounds, each for time of:
100 meter Sprint - on ellipitical lev 2
Rest 90 seconds

0.30, 0.23, 0.23, 0.23, 0.23, 0.26, 0.26, 0.25, 0.25, 0.25.

Total time including rest 17.47 mins

$ out:- Stretching and foam rolling and tennis ball on delts, glutes and ham's

101216 weighted pull ups and beck extentions

During the day I did blue band chins 2,2, PU rev Chins 2, Red band floor push ups x 1 and wrist clicked, red band assist push up on push up bars x 2 - definelty greater ROM and wrist felt ok.

Evening:-
Warm up:- arm swings/rotations, knee highs, over-n-unders, 5 abmat back extensions, tried an abmat situp and did 2 but very painful stiff, 5 squats.

THURSDAY 101216
Three rounds of:
10 Pull-ups (1st rnd PU rev 5,2 chins, 1 pull, 2 chins)(2nd rnd PU rev 4 chins, Blue band 3 chins, 1 pull, 2 chins) (3rd blue band chins 4,3,2,1)
20 Back extensions - Abmat (1st unbroken)(2nd 15,5) (3rd 11,9)

Done in 6.33

Just a short  wod today followed by brief stretch

wrist touchy so elliptical

Warm up:- arm swings/rotations, knee highs, over-n-unders, 10 abmat back extensions, tried an abmat situp but nope and far too painful from two days ago. 2 push ups against bar at pin 1, hands under shoulders but my wrist felt creaky so left it for now. Did some kstarr type band stretches for overhead and rack position.

Started to warm up for the Shoulder press, push press, push jerk wod from 101215 with dowel reps, then 3 reps of each with 7kg bar everything felt ok, cleaned the 17kg and my wristed cracked but no pain, and I pressed it but my wrist felt sort of ok, pressed the 2nd and it was a little achey so thought nope I would be stupid to do any more with it today.

Did 5 pull up rev assisted chin ups and then got on my elliptical and got on my elliptical and did 2 miles at a reasonably constistent pace and got a pr by 45 secs
Total Time 19.43 - Splits every 400m 2.24, 2.26, 2.29, 2.26, 2.27, 2.29, 2.30, 2.28

$ out:- Stretching and foam rolling

101214 Deadlifts, GHD situps

Wrist still touchy so didn't want the OHS wods this cycle but I wanted to do something so stuck to stuff I can do and did a previously missed wod.

Warm up:- arm swings/rotations, knee highs, over-n-unders, 10 abmat situps unachored butterfly, 20 (10,10) abmat back extensions,  3 decline situps. Deadlifts 5 x 16kg, 5 x 26kg, 3 x 36kg, 3 x 43kg
Pull up challenge day 3 lev 1

TUESDAY 101214 Deadlifts, GHD situps
Three rounds of:
10 Deadlifts @ 43kg / 95lb
30 Situps - 1st and 2nd rounds 10 decline + 20 abmat unanchored, 3rd rnd abmat only

Done in 9.51
Splits 258, 3.30, 3.21

S out:-  air squats working on form

wrist pain again

Rest day for me but my wrist is pretty achey again grrrrr

110225 Back Squat

Warm up:- arm swings/rotations, knee highs, over-n-unders, 10 abmat situps unachored butterfly, 10 abmat back extensions, 10 air squats working on feet straight forward, knees out and butt back like metric was talking as per KStarr advice (Thanks Metric) and knees against bench/low wall as per GD, Dowel Good Mornings x 10, 8kg Good Mornings x 10, 10 decline situps, red band dislocates, Burgener skill transfer, 10 dowel OHS,

$ in:- Chin up Challenge PU Rev 4-5-4-4-5 Total 22 reps with Push up challenge 8” box 1F- F- F so went to floor red band assist pin 3 x 3-4-2-3-4 Total 16 reps but it made me wrist ache again grrrrr

FRIDAY 110225
Back Squat 3-3-3-3-3 reps
w/u 7 x 5, 17 x 5, 27kg x 5 nearly quit because of wrist ache but decided to push through as I didn’t think the squats were making it any worse
32-37-37-32-27kg
I just wasn’t feeling it so decided to back off.

$ out:- foam rolling and stretching

Annoyed with myself for doing too much before my squats, making my wrist ache (it’s obviously still mending but I didn’t expect the push ups to bother it??!!??) it’s been a very busy few days and I’m lacking sleep too grrrrr

110224 Row, Dumbbell snatch

Warm up:- arm swings/rotations, knee highs, over-n-unders, 20 (10,10) abmat situps unachored butterfly, 20 (10,10) abmat back extensions, 10 air squats working on feet straight forward, knees out and butt back like metric was talking as per KStarr advice (Thanks Metric) and knees against bench/low wall as per GD
Push ups Full x 1, Floor red band assist pin 3 x 4, Push ups Full x 1 but snaked up, Floor red band assist pin 3 x 4, red band dislocates, , 200m eliptical lev 2, DB snatches with 2kg - wow tough on shoulder and balance so did a few power snatches and decided power snatch for wod

$ in:- Pull up challenge Wk 1 Day 2 pull up revolution assisted

THURSDAY 110224 Row, Dumbbell snatch
For time:
Row 1K - subbed Elliptical 800m
11 pound / 5kg Dumbbell snatch, 35 reps - I couldn't manage the squat with one arm overhead very well at all so I did power snatches
Row 750m - subbed Elliptical 600m
11 pound / 5kg Dumbbell snatch, 25 reps - subbed power
Row 500m - subbed Elliptical 400m
11 pound / 5kg Dumbbell snatch, 15 reps - subbed power

Done in 17.32mins
Splits 4.48 PR by 14 secs, 2.53, 3.44, 2.15, 2.28, 1.21

$ out:- foam rolling and stretching including working on hip capsule and pigeon pose