111209 400m, Deadlift

Slightly belated Happy Christmas to all

Warm up:- spealler, 10 wallballs, 10 sit ups, 10 b/e, 10 push ups pin 5, 10 chin up PU rev. assist top

111209 400m, Deadlift
AMRAP in 15 mins
400m Ellipitical lev 2
Deadlift x 15 reps @ 27kg / 60lb

Completed 3 rnds + 400m ellipitical in 15 mins then finished the round of DL's anyway in just over 16 mins

Splits:- 2.27, 1.15*, 2.37*, 1.15*, 2.51*, 1.20*, 2.57*, 1.15*

Stretch and Foam roller

Primal fitness workout 2 LHT

Warm up:- spealler, 5 wallballs

Wall push ups (using PU bars) x 30 mostly narrow and a few wide towards the end
2 leg chair assisted pull ups x 20
Pole squat x 50
Elevated jack knife press @ pin 5 x 10 full depth - 10 top of head to bar
Forearm/knee plankx 90 secs hold
Forearm/knee side plank x 28 sec hold each side - Target was 45 secs

Wall push ups (using PU bars)x 10 narrow, 3 wide, felt too high and just weird so changed to..
Push ups on bar at pin 5 x 10
2 leg chair assisted pull ups x 20
Pole squat x 50
Elevated jack knife press @ pin 5 x 3 just feels odd after a normal OHP so I changed to..
Overhead press @ 7kg x 20
Forearm/knee plank x 60 secs hold - Target was 90 secs hold
Forearm/knee side plank x 23 sec hold each side - Target was 45 secs

Shoulder felt much stronger today, no real achyness felt. I wasn't stupid with it thankfully but pushed to fatigue.
I'm missing deadlifting so I think I will add in a wod again for some variety now shoulder feels better, don't want to loose too much strength.

stretch and foam roller

Primal Fitness bodyweight

Warm up:- spealler, 10 situps, 10 b/e

Started really easy to see how it goes and how shoulder felt

Wall push ups (using PU bars) x 15 wide grip, 5 narrow
2 leg chair assisted pull ups x 10 pulls, 10 chins - 10
Wall squat x 10
Pole squat x 10
Air squat x 20
Elevated jack knife press @ pin 5 x 5
Overhead press @ 7kg x 10
Hand/knee plank (using PU bars)x 90 secs hold
Hand/knee side plank (using PU bar)x 45 sec hold each side

Wall push ups (using PU bars)x 8 narrow, 5 wide
2 leg chair assisted pull ups x 10 pulls, 10 chins-6chins-4chins
Air squat x 20
Pole squat x 20
Elevated jack knife press @ pin 5 x 10
Hand/knee plank (using PU bars) x 90 secs hold (Goal target reached - up to next level next session)
Hand/knee side plank (using PU bar) x 45 sec hold each side (Goal target reached - up to next level next session)

Shoulder achyness told me when I had done enough each set.

stretch and foam roller

Tonight already I know i pulled my calves groan.. from bein up on my toes for all the push ups, the press and the extra help to get the chin over the bar on the assisted pulls and chin.

Also lacking sleep so bed time it is 

Tabata Sprint on Elliptical

Trying a slightly different approach for a few weeks just to mix things up and hopefully get my shoulder stronger

w/u spealler, 200m elliptical

Tabata sprints on ellitical

10 mins fairly relaxed speed on elliptical
3 mins lev 2, 1 min lev 3, 1 min lev 4, 1 min lev 5, 2 mins lev 3, 2 mins lev 1 = 1160m


Stretch and foam roller

done something after a week of no wods and lots of cleaning

Wow what a crazy week I’ve had!

I finally got something done today but it wasn’t much - still wary of shoulder as I’ve been doing a ton of cleaning and I’ve been my shoulder has been a little achey so didn’t want to wod and stuff it up!

Warm up:- spealler, 10 wallballs, 10 situps, 10 b/e


5 push ups @ pin 5 - shoulder felt ok
5 push ups @ pin 3 - no pain but I felt it so didn’t want to push any more

6 chin up with top assist
4 ” “

plank hold on elbows for 30 secs
”  ” on push up bars for 40 secs

air squats x 13 - concentrating on core and form
dowel squats x 8 - ” “

Stretch and foam roller (OMG how much hamstring flexibily have I lost )

Metcon 111108 "White"

Thankfully I haven't done any major damage to my shoulder, just a delt strain like I hoped (ie nothing more severe) so I've rested and rested some moreand now after nearly a week I need to do something!

Warm up:- Spealler, 3 hollow rocks attempts, 2 beginner rope climb (laying to standing), 3 hanging knee raises, 3 walking lunges, 100m elliptical

Metcon 111108 "White"

Scaled to
Five rounds for time of:
3 Beginner rope climbs (laying to standing)
5 Knee raises (hanging KTE attempts)
15 Walking lunge steps
Elliptical 300 meters

Done in 19.49mins
Splits were 3.40, 3.44, 3.55, 4.07, 4.22

Considering longest metcon in a while fairly please with pace - I knew when I got to 10-15 mins because everything just got harder! That's what lots of short metcons does for you, so great to do a longer one. RIP White

I haven't done any lunges in along time and I considered scaling back the reps but it was a hero wod so I didn't really want too, but I'm in pain already after a few hours so OMG!! I need lots of sleep and I need to eat more I've only just managed 1800 calories today and something tells me it's not enough grrrr