No wod since last thursday :( looking after my mum is taking up so much time and work has been busy too! Life sometimes is just like that isn't it!
Warm up:- spealler, wallball,
Push ups
10 @ pin 5
4 @ pin 3
3 @ PU bars on 8" box - last rep was slow again. Next jump is 4" so may change to 5's
Chin ups with PU rev assist - change to 5's as 3's have stalled. Went for 5 @ 60% but feared it would be too much.
6 @ top
2 @ 2.5" down
1 @ 4.5"
5 @ 6.3" - got 3 then rested got 1 and arms just gone, so rested and then got the last 1. I thought it would be tough but grrrr
Front Squat
10 @ 10kg / 22lb
6 @ 15kg / 33lbb
3 @ 22kg / 48lb
Strange headaches again that didn't subside with wrkout like usual. Also lacking time, sleep and good food so called it quits for the day
Stretch and foam roller, try for push up from floor and failed only a few inch up, tried again and failed. Tried lowering from top of push up and back up again but failed again. Considering I managed two last thursday it's very frustrating but good food, more sleep and hopefully physio can sort my neck issue out that he caused last week and all we be ok again.
Wednesday, 31 August 2011
Thursday, 25 August 2011
Push ups, Chins, Back Squat + Elliptical
The physio took a few more days to get over than I thought after some weird migraine like symptoms grrrr
Warm up:- spealler, wall ballballs, Hollow body practice
Push ups
9 @ pin 5
4 @ pin 3
3 @ PU bars on 8" box
Chin ups with PU rev assist
5 @ 1" down
2 @ 3" down
1 @ 5.5"
3 @ 7.9" - got 2 and failed 3rd rep forehead to bar grrrr - I think its time to switch to 5's
Back Squat
10 @ 15kg / 33lb
6 @ 25kg / 55lb
3 @ 30kg / 66lb
Elliptical 1600 meters level 2
Total time:- 9.39 mins
400m splits 2.21, 2.24, 2.28, 2.26
Stretch and foam roller, try for push up from floor and got it, tried for a second and yes got that too - shaky and slow and lost a little form but got it = progress yay!
Warm up:- spealler, wall ballballs, Hollow body practice
Push ups
9 @ pin 5
4 @ pin 3
3 @ PU bars on 8" box
Chin ups with PU rev assist
5 @ 1" down
2 @ 3" down
1 @ 5.5"
3 @ 7.9" - got 2 and failed 3rd rep forehead to bar grrrr - I think its time to switch to 5's
Back Squat
10 @ 15kg / 33lb
6 @ 25kg / 55lb
3 @ 30kg / 66lb
Elliptical 1600 meters level 2
Total time:- 9.39 mins
400m splits 2.21, 2.24, 2.28, 2.26
Stretch and foam roller, try for push up from floor and got it, tried for a second and yes got that too - shaky and slow and lost a little form but got it = progress yay!
Wednesday, 24 August 2011
Physio visit 2
Went Physio again yesterday and he gave me loads of treatment for my upper back (thorasic) area and it has really helped - I feel so much freer, like I can actually get my shoulders back to where they feel they should live!
Had a rough day today, I woke up with my right eye lid puffy and had migrain type feelings, nausea and sweating first thing. Then weird pressure around my neck and head on and off throughout the day feeling pretty off colour but got better as the went on. I think it was some anxiety, some IBS and some treatment reaction from yesterday. Needless to say my planned workout today didn't get done but tonight I feel much better so a good nights sleep and all should be ok again.
Looking forward to see what better rack position I can get with my freed off back!
He's advised me to stay away from running for a month or so till my orthontics settle down and hopefully help my knee issue so I will be getting back on my elliptical!
N.B. Note to self started using my self raised stand up desk just over a week ago and it's going well. I also want to start getting on ellipitical for a few mins every hours to keep my self moving around more.
Had a rough day today, I woke up with my right eye lid puffy and had migrain type feelings, nausea and sweating first thing. Then weird pressure around my neck and head on and off throughout the day feeling pretty off colour but got better as the went on. I think it was some anxiety, some IBS and some treatment reaction from yesterday. Needless to say my planned workout today didn't get done but tonight I feel much better so a good nights sleep and all should be ok again.
Looking forward to see what better rack position I can get with my freed off back!
He's advised me to stay away from running for a month or so till my orthontics settle down and hopefully help my knee issue so I will be getting back on my elliptical!
N.B. Note to self started using my self raised stand up desk just over a week ago and it's going well. I also want to start getting on ellipitical for a few mins every hours to keep my self moving around more.
Friday, 19 August 2011
Front Squat, Press, Deadlift + Metcon "Barbie"
Warm up:- Spealler, 10 wall balls, 5 abmat situps, 5 abmat back extentions, red band dislocates
Front Squats
10 @ 8kg / 17lb
6 @ 14kg / 31lb
3 @ 20kg / 44lb
Press
10 @ 7kg / 15lb
6 @ 14kg / 31lb
5 @ 20kg / 44lb
Deadlift
10 @ 15kg / 33lb
6 @ 30kg / 66lb
4 @ 50kg / 110lb
3 @ 64kg / 141lb
Metcon
"Barbie" scaled to 3 rounds
3RFT
5 Pull ups - PU rev assist top
10 Push ups - pin 5
15 Situps - abmat with toe above head and to toes
20 Squats
Done in 14.27 less 2 x 3mins rest = 8.27mins
Rnd 1 2.50, Rnd 2 2.42, Rnd 3 2.52
Foam Roller and stretch. Tried for a push up but only got a few inches again, but after todays wod I think my arms were pretty smoked
I'm wondering if I'm trying to do too much again ! Think I might need to rejig my plan.
Front Squats
10 @ 8kg / 17lb
6 @ 14kg / 31lb
3 @ 20kg / 44lb
Press
10 @ 7kg / 15lb
6 @ 14kg / 31lb
5 @ 20kg / 44lb
Deadlift
10 @ 15kg / 33lb
6 @ 30kg / 66lb
4 @ 50kg / 110lb
3 @ 64kg / 141lb
Metcon
"Barbie" scaled to 3 rounds
3RFT
5 Pull ups - PU rev assist top
10 Push ups - pin 5
15 Situps - abmat with toe above head and to toes
20 Squats
Done in 14.27 less 2 x 3mins rest = 8.27mins
Rnd 1 2.50, Rnd 2 2.42, Rnd 3 2.52
Foam Roller and stretch. Tried for a push up but only got a few inches again, but after todays wod I think my arms were pretty smoked
I'm wondering if I'm trying to do too much again ! Think I might need to rejig my plan.
Tuesday, 16 August 2011
Physio visit, Back Squat, Push ups, Ring rows, Fran
Well guys I went to see a physio yesterday about the rubbing noise/feeling in my knee and to see if he could help with my rack position and check my upper back for tightness....and apparantly I have External Tibial Torsion! Which he tell me is structural and I should wear Orthontics for with extra arch support to help with the knee tracking / alignment. This has been the reason for ITB's being so tight and have triggers in them.
Finally an explanation as to why I have never been a runner lol!
Also he checked by back and was pretty amazing how far I can't twist round and said my upper back was "solid"!!! So he has given me a twisting excercise to do and I'll see him again next week for some treatment on it!
Warm up:- Spealler, 10 situps, 10 b/e, 3 hollow body practice, 10 wall balls, 5 kick up attempts
Back Squat
10 @ 10kg / 22lb
6 @ 18kg / 40lb
3 @ 25kg / 55lb
Push ups
8 @ Pin 5
4 @ Pin 3
3 @ Pu Bars on 8" box - last rep was slow but form was pretty good
Beginner ring rows - "infront of center
5 @ 2"
4 @ 4" last rep was tough and form deteriorating
3 @6" 5" - tough last rep - redo next time
Metcon - "Fran" scaled
12-9-6
Thrusters 12kg / 26lb
Pull up - PU rev assist
Rediculously slow 10.08 - I didn't want to push too hard as not great eating last 24 hours and lacking sleep but still soooo much sucking wind it was untrue and the pull ups were a slog. Just shows how much conditioning I have lost over the last 2.5 weeks grrr
Strecth, foam roller and push up from floor again yay!
Finally an explanation as to why I have never been a runner lol!
Also he checked by back and was pretty amazing how far I can't twist round and said my upper back was "solid"!!! So he has given me a twisting excercise to do and I'll see him again next week for some treatment on it!
Warm up:- Spealler, 10 situps, 10 b/e, 3 hollow body practice, 10 wall balls, 5 kick up attempts
Back Squat
10 @ 10kg / 22lb
6 @ 18kg / 40lb
3 @ 25kg / 55lb
Push ups
8 @ Pin 5
4 @ Pin 3
3 @ Pu Bars on 8" box - last rep was slow but form was pretty good
Beginner ring rows - "infront of center
5 @ 2"
4 @ 4" last rep was tough and form deteriorating
3 @
Metcon - "Fran" scaled
12-9-6
Thrusters 12kg / 26lb
Pull up - PU rev assist
Rediculously slow 10.08 - I didn't want to push too hard as not great eating last 24 hours and lacking sleep but still soooo much sucking wind it was untrue and the pull ups were a slog. Just shows how much conditioning I have lost over the last 2.5 weeks grrr
Strecth, foam roller and push up from floor again yay!
Saturday, 13 August 2011
Front Squat, Shoulder Press, Powerclean, push ups and tabata sprint
Warm up:- Spealler, 5 wallballs, red band dislocates, burgener skills
Front Squats
10 @ 7kg / 15lb
6 @ 10kg / 22lb
3 @ 15kg / 33lb
Shoulder Press
10 @ 7kg / 15lb
6 @ 13kg / 28lb
3 @ 19kg / 41lb
Power clean
10 @ 10kg / 22lb
6 @ 15kg / 33lb
3 @ 21kg / 46lb
Push ups
3 2 pin 5
3 @ pin 4
2 @ pin 2
1 @ pin 1
1 @ push up bars on 8" box
1 @ push up bars on 4" box
1 @ push up bars on floor
1 @ floor - nose to floor but not chest
Tabate Sprints on Ellipitcal lev 2
4 mins of 8 sets of 20 secs on / 10 secs rest
Including warm up and cool down total distance 1 mile
Stretch and foam roller, tried push up from floor again and yes I made it - I needed to get that back for my mental health after 2 weeks of no wods and 2 failed attempts - hoorah
Front Squats
10 @ 7kg / 15lb
6 @ 10kg / 22lb
3 @ 15kg / 33lb
Shoulder Press
10 @ 7kg / 15lb
6 @ 13kg / 28lb
3 @ 19kg / 41lb
Power clean
10 @ 10kg / 22lb
6 @ 15kg / 33lb
3 @ 21kg / 46lb
Push ups
3 2 pin 5
3 @ pin 4
2 @ pin 2
1 @ pin 1
1 @ push up bars on 8" box
1 @ push up bars on 4" box
1 @ push up bars on floor
1 @ floor - nose to floor but not chest
Tabate Sprints on Ellipitcal lev 2
4 mins of 8 sets of 20 secs on / 10 secs rest
Including warm up and cool down total distance 1 mile
Stretch and foam roller, tried push up from floor again and yes I made it - I needed to get that back for my mental health after 2 weeks of no wods and 2 failed attempts - hoorah
Friday, 12 August 2011
Back Squat, Bench Press, Pull down + Metcon Helen
Those deadlifts beat me up a little so took an extra rest day.
Warm up:- spealler, 10 wallballs, red band dislocates
Back Squat
8 x Air
5 @ 10kg / 22lb
4 @ 15kg / 33lb
3 @ 20kg / 44lb
Starting back slow and will check form next session
Bench Press
10 @ 10kg / 22lb
6 @ 18kg / 40 lb
3 @ 26kg / 57lb
Pull downs (close grip underhand on knees)
10 @ 20kg / 44lb
6 @ 30kg / 66lb
3 @ 43kg / 95lb
Metcon
110723 Helen scaled
3RFT
Run 200m (+ up and down stairs to get outside)
12 KB / DB swngs @ 7kg (long time since I've done any swings)
6 pull ups - PU rev assist top
Done in 11.10
Splits Run:- 1.49, Swings and PU's (chins 4-2-1)1.34 = Rnd 1 - 3.23
1.58, 1.51 = Rnd 2 - 3.49 (PUs were 4 pull ups and 2 chins)
1.52, 2.03 = Rnd 3 - 3.55 (PU's were 3 ull ups and 3 chins 2-1)
Still getting back into it so didn't push too hard but todays workout felt good. The warm ups sets at 10 & 6 felt muhc better than 5 & 4 like I was doing - thanks again kempie
Stretch and foam roller, tried for a full push up and felt stronger but still only got about 4-5 inches rom the ground grrr
Warm up:- spealler, 10 wallballs, red band dislocates
Back Squat
8 x Air
5 @ 10kg / 22lb
4 @ 15kg / 33lb
3 @ 20kg / 44lb
Starting back slow and will check form next session
Bench Press
10 @ 10kg / 22lb
6 @ 18kg / 40 lb
3 @ 26kg / 57lb
Pull downs (close grip underhand on knees)
10 @ 20kg / 44lb
6 @ 30kg / 66lb
3 @ 43kg / 95lb
Metcon
110723 Helen scaled
3RFT
Run 200m (+ up and down stairs to get outside)
12 KB / DB swngs @ 7kg (long time since I've done any swings)
6 pull ups - PU rev assist top
Done in 11.10
Splits Run:- 1.49, Swings and PU's (chins 4-2-1)1.34 = Rnd 1 - 3.23
1.58, 1.51 = Rnd 2 - 3.49 (PUs were 4 pull ups and 2 chins)
1.52, 2.03 = Rnd 3 - 3.55 (PU's were 3 ull ups and 3 chins 2-1)
Still getting back into it so didn't push too hard but todays workout felt good. The warm ups sets at 10 & 6 felt muhc better than 5 & 4 like I was doing - thanks again kempie
Stretch and foam roller, tried for a full push up and felt stronger but still only got about 4-5 inches rom the ground grrr
Tuesday, 9 August 2011
Front Squat, Press, Deadlift
Well after my mum hurt her back last monday, I've been on full carer duty but she slowly getting better and I managed to get couple of hours to get a workout done. I haven't lifted any iron for 2 weeks and my back ache is coming back from the inactivity/lack of stretching 
So good to move around again but I didn't want to push it after so much inactivity, so aimed to redo last session ie not increase the weight
Warm up:- Spealler, 10 wall balls, 10 abmat situps, 10 abmat back extentions, red band dislocates
Squat
8 x Air
6 x 1" from bench
4 x front squat @ 7kg / 15lb
3 x front squat @ 10kg / 22lb
Press
7 @ 7kg / 15lb
6 @ 13kg / 28lb
5 @ 18kg / 40lb - this was the same as last session
Deadlift
7 @ 18kg / 40lb
5 @ 35kg / 77lb
4 @ 50kg / 110lb
3 @ 60kg / 132lb - was going to be 66kg / 145lb but I listen to my body and desided not to be stupid and backed off a little.
Foam Roller and stretch. Tried for a push up but only got a few inches again
I've also made an appointment with a pysio to see if they can help with my knee and my upper back.
So good to move around again but I didn't want to push it after so much inactivity, so aimed to redo last session ie not increase the weight
Warm up:- Spealler, 10 wall balls, 10 abmat situps, 10 abmat back extentions, red band dislocates
Squat
8 x Air
6 x 1" from bench
4 x front squat @ 7kg / 15lb
3 x front squat @ 10kg / 22lb
Press
7 @ 7kg / 15lb
6 @ 13kg / 28lb
5 @ 18kg / 40lb - this was the same as last session
Deadlift
7 @ 18kg / 40lb
5 @ 35kg / 77lb
4 @ 50kg / 110lb
3 @ 60kg / 132lb - was going to be 66kg / 145lb but I listen to my body and desided not to be stupid and backed off a little.
Foam Roller and stretch. Tried for a push up but only got a few inches again
I've also made an appointment with a pysio to see if they can help with my knee and my upper back.
Sunday, 7 August 2011
My Mums Back and very long different week
Wow I can't beleive the last week - last monday I woke up to my mum calling me as she was stranded in the bathroom having hurt her back! Since that moment I have been full time carer - it's been tough but she's getting there! She can now walk on her own with just a stick but i still need to help up and down out of chair /sit down and get up.
So my wods were the last thing on my mind this week, lacking sleep and using muscles in a different way - support and lifting my mum as needed. I cant really leve her side for more than 5-10 mins as if she gets in pain I need to get her up.
I managed a few push ups at pin 5 3-3-3 during the day and today I did 5 against the kitchen counter while waiting for the kettle to boil, and 5 against the back of the settee!
I'm hoping we can get her to a physio tomorrow or tuesday and that they can her more.
So my wods were the last thing on my mind this week, lacking sleep and using muscles in a different way - support and lifting my mum as needed. I cant really leve her side for more than 5-10 mins as if she gets in pain I need to get her up.
I managed a few push ups at pin 5 3-3-3 during the day and today I did 5 against the kitchen counter while waiting for the kettle to boil, and 5 against the back of the settee!
I'm hoping we can get her to a physio tomorrow or tuesday and that they can her more.