Warm up:- Spealler, wallballs, 5 mountain climbers
(my hips are still clunking and I’m getting concerned?), 10 situps, 10 back ext's, 10 push ups @
pin 5, 5 beginner body rows, 8 (5-3) chin ups @ top
Press
10 @ 8kg
3 @ 14kg
5 @ 20kg / 44lb = 5RM from June 2010!
Pre metcon warm up:- 4 KTE attemtps, 5 powercleans @ 7kg, 10 SDHP @ 7kg
Metcon 110807 CrossFit Games Masters Chipper
Puppies: up and down scaled as below
10 Push-ups - @ pin 5
15 Wall ball shots, 6-8 pound ball to 10’ target - I used a 11lb / 5kg ball to ceiling
20 Toes-to-bar (or as high as able) - as high as I could
25 Power cleans, 15-20 pounds - 20lb / 9kg
30 Burpees - I did 1 with a full push and 15/16 with push on knees all walked out (lost count no idea why/how?), then I did 15 push up against Pin 5 with a jump and clap
40 Sumo deadlift high-pull, 10-15 pounds - 20lb / 9kg (broken 20-10-10)
Done in 14.02mins
If I hadn’t took soo many breath during breaks in SDHP could have finished under 14 mins grrr.
TTB attempts took a long time, haven’t done any in ages and I knew to it!! Also hips clunked at my legs got to the down position??? very odd
Was wary burpees because of foot and also hips clunking at plank.
Stretch and foam roller
Press
10 @ 8kg
3 @ 14kg
5 @ 20kg / 44lb = 5RM from June 2010!
Pre metcon warm up:- 4 KTE attemtps, 5 powercleans @ 7kg, 10 SDHP @ 7kg
Metcon 110807 CrossFit Games Masters Chipper
Puppies: up and down scaled as below
10 Push-ups - @ pin 5
15 Wall ball shots, 6-8 pound ball to 10’ target - I used a 11lb / 5kg ball to ceiling
20 Toes-to-bar (or as high as able) - as high as I could
25 Power cleans, 15-20 pounds - 20lb / 9kg
30 Burpees - I did 1 with a full push and 15/16 with push on knees all walked out (lost count no idea why/how?), then I did 15 push up against Pin 5 with a jump and clap
40 Sumo deadlift high-pull, 10-15 pounds - 20lb / 9kg (broken 20-10-10)
Done in 14.02mins
If I hadn’t took soo many breath during breaks in SDHP could have finished under 14 mins grrr.
TTB attempts took a long time, haven’t done any in ages and I knew to it!! Also hips clunked at my legs got to the down position??? very odd
Was wary burpees because of foot and also hips clunking at plank.
Stretch and foam roller
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