Chin ups + metcon "Cindy" 111008

Warm up:- Speealer, wallballs, red band dislocates

CFSB light inspired
Chin up progressions
7 @ top of PU rev assist
5 @ 2" down - speed was much better than last time, one breath taken between each breath instead of 2-4

Pre metcon w/u 2 push ups on 8" box, 3 squats

111008 "Cindy"
scaled to AMRAP in 10 mins of
3 Beg body rows - bar at pin 5, knees bent
4 push ups - Started with PU Bars on 8" box but 2nd round only managed 2, so changed to bar at pin 5 for rounds 3-6, 7th round did another 2 on bars on 8" box and the rest at pin 5
7 Squats
Completed 9 rounds

Stretch and foam roller

Push ups + 110406 CF Games 11.3

Warm up:- spealler, wallballs,

Push ups
8 @ pin 5
2 @ PU Bars on 8” box
Full x 2-3 failed last rep so only 2-1
PU bars x 2 very slow only just made last rep
PU bars on 4” box x 2

Not sure how best to progress my push ups at the moment - I’m trying the 100 push ups program but obviously I’m not doing as rx’d ie 3 times a week so

Pre wod warm up:- clean and jerk 6 @ 7kg, 2 @ 12kg

110406 CF Gmes 11.3 scaled
AMRAP in 5 mins of
37lb / 17kg Squat Clean
37lb / 17kg jerk

Completed 18 rounds - PR as last time in Apr only 16 rnds
Also wore wrist straps to help my wrist

stretch and foam roller

U/H Pulldowns and Deadlift

Warm up:- spealler, wallballs, 4 push ups red band assit pin 3, 5 bicep curls @ 7kg, 10 good mornings @ 7 kg

CFSB lite
U/H Pulldowns Test 1 RM
10 @ 20kg
6 @ 35kg
1 @ 44 - equal last 1rm when starting CFSB June 11
1 @ 46 all time PR previous 1RM was 45kg Apr 10
1 @ 48 oh yeah!!
1 @ 50kg / 110lb Smashing my previous all time PR by 5 kg / 11lb Wahoo!!!!! 


Deadlifts 5’s
10 @ 15kg
6 @ 27kg
4 @ 40
5 @ 56kg / 123 lb

Stretch and foam roller

Bench Press + 110811 DU's, Box jumps. KB Swings

Warm up:- spealler, wallballs, 8 chin ups PU rev assit top, 3 push ups red band assited pin 3, 5 beginner body rows

CFSB Lite
Bench Press 3’s
10 @ 12kg
6 @ 21kg
3 @ 30kg / 66lb not an all time pr (33kg/73lb Sept 10) but pr since wrist injury and indicator of getting my strength back

Pre metcon warm up:- 3 tuck jumps, 3 box jumps 8”, 4 DB swings @ 2kg, 3 @ 7kg, 3 @ 11kg

110811 DU’s, Box jumps & KB Swings scaled to
3 RFT of
20 tuck jumps
15 Box jumps @ 8”
10 DB swings @ 11kg / 24lb

Done in 9.18mins
Splits 2.36, 3.08, 3.34

Enjoyed this wod, my abs surely know to it the nect morning but it was a great wod. Hopefully my foot will be fine too.

Front Squat

Warm up:- Spealler, wallballs, 10 abmat situps, 10 abmat b/e's, 8 chins at top, 10 (6-4) push ups with red band assist, 5 beg body rows pin 5

CFSB lite
Front Squat 3's

10 @ 12kg
6 @ 17kg
3 @ 23kg / 50lb

Felt good, becareful not to squat to deep

short on time so jumped on ellipitcal and did some interval sprints 30 secs on, 15 secs off x 3

stretch and tried 2 push ups - got on and failed 2nd

Shoulder Press

Grabbed a few minutes as short on time again today

Warm up:- arm swings, twists, knee highs, 5 squats, 5 wallballs, 1 push ups with red band assist on pin 1, 5 push ups with red band assist on pin 5

CFSB lite
Shoulder Press 5’s
10 @ 8kg
3 @ 15kg
5 @ 21kg / 46kg - Failed 4th rep, rested a few sec and retried but failed again.
backed of 2 kg and did 2 more reps @ 19kg / 42lb

Last time I failed on 3rd rep so some progress but I think it’s time to change back to 3’s

Stretch

Chin ups

Hamstrings still sore from good mornings the other day but grabbed a few mins today

Chin ups PU rev assited
8 @ top
5 @ 2” down (took a 2 breaths between 3rd & 4th, 4th & 5th rep but got it done) 5RM PR

Light Stretch

Ring Rows + Deadlifts

Warm up:- Spealler, wallballs x 10, 10 abmat sit ups, 10 good morning @ 7kg

Beginger Ring Rows
6 @ Heels under rings
2 @ -3.0" from rings
3 @ -5.5" from rings

Deadlift
10 @ 12kg / 26lb
8 @ 25kg / 55lb
6 @ 40kg / 88lb
5 @ 52kg / 115lb

$ out:- Push ups 3 @ pin 1, 3 @ floor but failed 2nd rep, rested a few secs and retried but failed.

Stretch and foam roller

Push ups + Metcon 110827

Warm up:- Spealler, wallballs x 10, hollow body rocks x4, abmat b/e’s x 10

Strength
Push ups
10 @ pin 5
5 @ pin 1
1-2-1-1-2 full push ups ( PU prog Wk 1, Day 1) Rested 60-60-120-180 secs between sets. 2ns reps the form was a little snaky but got them down.

Metcon
110827 Wallball, Rope climbs
AMRAP in 10 mins of
15 wall ball 5kg / 11lb ball to ceiling
3 beg rope climbs - laying to standing
Completed 5 rounds + 4 wallballs

Splits:- 1.28, 2.02, 2.04, 2.13, 1.55, 0.19

Stretch and foam roller

Bench Press + Metcon 110922 5KM

Warm up:- Spealler, 10 wallballs, 3 mountain climbers, 3 squat thrusts,10 situps, 10 back ext’s,

Bench Press
10 @ 12kg
6 @ 20kg
3 @ 29kg / 64lb

Metcon 110922 5KM
Scaled to Elliptical and 2 miles
Done in 19.14 secs PR by 29 secs finally a PR at something this week!!

I went for a PR on 1 mile and got it at 9.07mins Yay, I then backed off but then decided to carry on and my pace was pretty good to I decided to see what my 2 miles was and a finished with a very bit of a push at a wonderful surprise of 19.14 giving my a great PR.

Felt great to PR after a few failures this week.

Stretch, Mobility and Foam Roller

Back squat & 110901 Weighted chins

Warm up:- Spealler, 10 wallballs, 12 red band dislocates, 4 mountain climbers, 3 squat thrusts, 2 hollow body rocks, 10 back ext’s, 8 assisted chin ups, 10 push ups pin 5, 5 squat @ 7kg

Back Squat
10 @ 15kg
6 @ 25kg
3 @ 34kg felt good and strong so went for another
3 @ 36kg / 79lb

Wod 110901 Weighted Chins
I did most assistance using pull up revolution
top - 2" - 4" - 6" - 8"
Last was tough only just made the 2nd rep and completely failed 3rd, rested a few and tried but forget it total failure at about half way up

Stretch and foam roller, and got 1 push up but slowly.


I'm wondering if I'm doing too much variety of strength stuff that my goals are not coming as fast I would like - ie too much diluting going on (trying ot get stronger at everything at the same time) - I think I need to concentrate on my goals of push ups and chin ups till I acheive them and let the squats and dl's grow slowly with wods until I reach my goals then I can add the variety back in?? Make sense anyone??

Actually the more I think about it - I just need to get more workouts done then there's no problem. Because to just alternate Push ups and chins as strength with metcon will be tricky and I think I'll overworked them pretty quickly? So just stick to the plan and get on with it! More workout day needed!

I think I was just disheartened with the few recent failures!!

Press + metcon 110902

Finally a wod after days of agony from 75 squats the other day

Warm up:- Spealler, 10 wallballs, 12 red band dislocates, 4 mountain climbers, 2 hollow body rocks, 10 situps, 10 back ext’s, 8 assisted chin ups, 10 push ups pin 5, 5 beginner body rows, 10 bench dips

Press
10 @ 8kg
6 @ 14kg
5 @ 21kg / 46lb Failed 3rd rep, rested a 1 min or so and tried again but failed on 4th rep

I think I taxed my shoulder too much during the warm up and my lifts always suffer when I power clean the bar up first! Also I think I need less warm up reps as my shoulder felt tired at the 6th rep of the 6 rep warm so lessen learnt for next time - will redo next press session to if I can get it, if not I will change to 3’s again.

Metcon 110902 Power cleans, bar facing burpees
dcaled to 12-9-6-3 reps for time of
12kg Power cleans
Squat thrusts

Done in 3.58mins

Powercleans were way too easy for me so up them for next time. Squat thrust were about right, tough and had to break them up to finish the first few sets. Hope my foot is ok?

Stretch and foam roller with 1 full push up.

Bench Press + Metcon 110820

Warm up:- Spealler, 10 wallballs, 12 red band dislocates, 4 mountain climbers, 2 hollow body rocks, 10 situps, 10 back ext's, 8 assisted chin ups, 10 push ups pin 5, 5 beginner body rows

Bench Press
10 @ 12kg
6 @ 18kg
3 @ 28kg / 61lb

Metcon 110820 Mu's and Squats
3RFT of
5 Squat MU's
25 Squat

Done in 6.02 mins
Splits:- 1.33, 2.11, 2.17

Great to wod again since severe sleep deprevation started after tuesday grrrr.