Sqauts, push ups and pull ups

Warm up:- Spealler warm up, 10 wall balls @ 5kg, red band dislocates

Squat Therapy squats (should have been yesterday with a metcon but hip felt twingy and was busy with websites all day)

5 @ Butt to wall
5 @ Butt to wall
5+ @ Butt to walll - managed 10 reps 

w/u push ups at pin 5 x 3, blue band assist pull ups x 4

Push ups pin 5
7-12-7-7-15 
The 15 was tough a few breaths taken and shook 1 hand out then the other a couple of times but never actaully left the bar completely.

Pull ups blue band assist
5 @ feet 12" apart
5 @ feet 9" apart
5+ @ feet 6" apart - managed 7 reps

Cash out:- 5 v ups, 5 hollow body practices, stretch and foam roller

Start of getting stronger

ok life seems to be normalising at last!

I've been spending some my downtime working on a strength building plan to try get myself stronger and finally achieve my goals of an unassisted chin up and get my push ups again without wrist pain.

So using Wendlers 5/3/1 with 7 weeks to 100 push ups along with some short bransdx scaled metcons when I feel I need them or can do them I started today with...

Warm up:- Spealler warm up, 5 wall balls, 5 wrist leans, 9 red band dislocates, Shoulder press x 5 @7kg, 5 @10kg, 3 blue band assisted chin with feet 12" apart.

Shoulder Press (hang cleaned the weight each set)
5 @ 14kg
5 @ 16kg
5+ @ 18kg - did 5 and put it down then remember it should be max reps on last round so picked it up and managed another 3 reps

Chin up with blue band assist @ pin 5
5 @ feet together
5 @ right leg only
5+ @ left leg only - got 6 reps just

c/o 90 single unders 3 x 30 reps. Long time since I done any and wondered how foot and wrist would feel. 5 Laying leg raises. Stretch and foam roller.

110501 Ring rws, bench press, back squat

Warm up:- Spealler warm up, 5 ring rows, 3 push ups at bar 5, back squat x 5@ 7kg, 5 x 17kg, 3 x 25kg

SUNDAY 110501
Three rounds for time of:
15 Ring rows - feet under rings (15, 6-4-5, 5-5-5)
15-25 pound Bench press, 15 reps - subbed push ups at bar 5 (15, 8-6, 8-4-2)
55 pound / 25kg Back squat, 15 reps (15, 10-5, 7-8)

Done in 18.20mins
Splits:- 1.08, 1.12, 1.49, 2.04, 1.47, 2.53, 2.40, 1.51, 2.50

Higher rep ranges were tough today but felt great to do something

Cash out:- foam roller and stretch

110430 “Jackie”

I finally managed to wod today hooray!!

Warm up:- Spealler warm up, 5 air squats, 5 wall balls @ 5kg, 45 secs ellipitical, 3 blue band assisted chins, 3 blue band assisted chins, push ups at bar pin 5 x 6-10-7-6-12 shoulder width grip elbows in with roughly 60 secs rest, 5 thrusters @ 5kg, 5 @ 12kg

SATURDAY 110430
“Jackie”
Row 1000 meters - subbed 1000m Elliptical lev 2
15-20 pound Thruster, 20 reps - 26lb / 12kg
20 Pull-ups (Assisted or Beginner) - Blue band mixed grips

Done in 11.57 mins
Elliptical 5.43, Thrusters broken 8-3-9 in 3.09 couldn't get enough oxygen, Pulls alt 3 chins, 3 pulls - broken 12-8 in 3.04

Tough but enjoyable - felt great to wod!

Soil moving and push ups

Crazy day yesterday  and was a little concerned with my weight loss of 6 lb in two weeks thru the emotional stress casuing me to not eat very much so measured myself and weighed again this morning and I haven't lost anymore so thats great. 10st 5lb / 67kg / 148lb now so if the fat wants to continue melting off thats fine but I want to eat properly and get my workouts done again properly and get this bog finished.

I ate better today so decided to get some more digging done and moved 5/6 more barrow loads of soil for this bog!

Did push ups at pin 5 5-8-5-5-10 and 5 rites afterwards. I did the rites in the wrong order and I think its that that's causing my light headed grrrr so maybe it's not for me. Will just incoporate the movements into warm up or cool down I think or just try and get more yoga done - that'll help I think

110429 “Moore”

Warm up:- spealler warm up, 5 air squats, 5 wall balls @ 5kg, 3 pu rev assisted chins, 2 beg rope climbs, 100m ellipitical, 5 push at bar pin 5

FRIDAY 110429
“Moore”
Complete as many rounds in 15 minutes as you can of:
3 Beginner rope climb
Run 400 meters - subbed elliptical lev 2
Max rep push ups - at bar pin 5

3 Rounds (PUs12-9-8) + 3 beg rope climbs + 400m = 3 & 3/4 rounds

Felt pukie coming to get me and the end

cash out:- just stretch and foam roller

Weight loss

Got on wii to check my weight again this morning and now 10st 7lb / 67kg - I've lost 3 lbs in 14 days through not eating enough with all the emotional turmoil = not the best way to loose weight but I'm hoping its been fat and not muscle!

Eating better today, feel more positive so hopefully on th emend and back to normal

Rough week and weight loss

Been really rough this last week, emotions causing my IBS to creat havoc so not been eating much at all resulting in me loosing 3 lb!

Felt stronger this morning so did some push ups
Wall push ups x 7 - 10
Kitchen Counter x 7-7-12

Felt ok later so this afternoon went out and moved 5 more barrow loads of soil for over an hour
streched afterwards and did 5 rites

But this evening got some more emotional crap to sort so not feeling so good again

CF Games open 11.6

Apart from coping with being emotionally crushed by my other half I managed to get wod done...


Warm up:- spealler warm up, 5 wall balls and 5 weight on wrists, 5 thrusters @ 7kg, 3 @ 12kg, 3 blue band chin ups, 3 blue band pull up
CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
26 pound / 12kg Thruster, 3 reps
3 Pull-ups - blue band assisted
26 pound / 12kg Thruster, 6 reps
6 Pull-ups - blue band assisted
26 pound / 12kg Thruster, 9 reps
9 Pull-ups - blue band assisted
26 pound / 12kg Thruster, 12 reps
10 of the required 12 Pull-ups - blue band assisted

I alternated every 3 reps for chins and pulls for pull ups.

c/o wall push ups 6-10-7-6-12 with 5 tibeten rites ( 6 reps of each), stretch and foam roller

crazy day

Crazy day - up early, had to go out for some appointments, no time to eat properly and yep no wod again grrrr

Please can life get back to normal so I can eat properly and wod again

Tibeten Rites and Wall push ups

AM:- Did 5 Tibeten rites ( 5 reps each as just started doing them) with some wall push ups 5-8-5-5-10 reps ( I've gone back to basics to try and strengthen my wrist for push ups)

PM:- planned a wod but we went out during the day and my eating went out the window and that meant no wod! grrrrrr

Active rest day

AM:- Spealler warm up, 1.5 hours lawn lowing and edging and short stretch

PM:- Spealler warm up, 0.5 hour moving 5 more barrow loads of soil and short stretch

TUESDAY 110426

Warm up:- spealler warm up
DL’s 5 @ 7kg, 5 @ 27kg, 3 @ 37kg, 3 @ 47kg

TUESDAY 110426
Deadlift 1-1-1-1-1-1-1 reps

57-62-67-70-73-75- 76kg / 167lbs PR by 4kg / 8lbs  

Really pleased with my 4kg PR today thats 110% BW

c.o stretching and foam roller