Push ups as per GD day 23, Max Power Clean, Elizabeth

DOMS, DOMS and more DOMS - My quads have been in agony since thursday and I still have pain in my right quad / thigh - very scary but decided it was long enough and to get back to it.

Push ups as per GD day 23
Bar at pin 5
7 reps EMOM for 6 mins
Completed all reps but only just. took a couple of breaths between last 2 reps and the last one was soooo shaky but I got it phew.

Bx 2012-12-07

Max Power Clean
Pursue 1-rep max - my previous 1RM was back in July 12 28kg / 61lb
17kg x 2, 22kg x 2,
24.5kg
27kg - rack was a little hesitant so went a again.
27kg / 59.5lb

Elizabeth

21-15-9 - Because of DOMS I scaled to 15-9-6
135lb Clean - I did the first 9 reps @ 12kg, and my legs were complaining so dropped to empty 7kg bar only for the rest
Ring Dips - blue band assisted

Done in 7.49mins

This was weird - with the 6 weeks and now the doms I feel like I’m starting crossfit all over again probably not bad thing I guess especially with what i know now but still feels very odd!

Bx 2012-12-06 Ballsy Jackie

Bx 2012-12-06

Ballsy Jackie

1000-meter row - I subbed and scaled to 30 x sdhp @ 8kg (unbroken)
50 wall ball shots, 20#/14# - I scaled to 30 @ 5kg (broken as required)
30 pull-ups - First 10 were PU rev assisted and broken 5-3-2, so not to have complete slog fest changed down to beginner ring rows (brokenas required).

Done in 10.10 mins

OMG that was tough - sdhp’s were fine, but the wallballs after them were really hard on my legs and I just could not get enough oxygen grrrr my cardio conditioning has significantly reduced in the last 6 weeks grrrrrrr. My chin ups have gone backwards too it seems

My legs and arms were so shaky after this - whats going on there - poor eating I’m guessing.

But onward and upward!!

Push ups as per GD day 22, Bx 2012-12-05 1 mile run

Push ups as per GD day 22
Bar at pin 5

3 max sets - rest 4 mins T=> 16-14-12
17-14-12 - only just phew

Pleased with that extra rep considering how much I have done over the last few weeks.

Bx 2012-12-05
1 Mile run - I subbed elliptical

Done in 10.12mins = over 1 minute of my pr of 9.07mins so way of my best pace but considering it will be 6 weeks tomorrow since I sprained my foot/ankle - I’m just chuffed I managed the mile .
So now I’m pretty much back to fighting fit - bring it on for 2013 - I’m staying injury free and achieving my goals this year!

Happy Christmas

A very Happy Christmas to everyone!!

Brandx 2012-12-01 Double-Unders/25 Deadlifts/Double-Unders

BrandX 2012-12-01
Double-Unders/25 Deadlifts/Double-Unders

100 double-unders - subbed to 200m elliptical because of foot
25 deadlifts @ 30kg (unbroken so up next time)
100 double-unders - subbed to 200m elliptical because of foot

Done in 4.06mins
 Splits 1.03, 1.45*, 1.17*

Nice short intense wod to pull in when short on time. My foot felt good too

Angie

“Angie”

Puppiecup ‘ish:
For time:
25 Beginner or Assisted Pull ups - subbed u/h pulldown @ 20kg - unbroken
25 Box Push ups against mid thigh high bar (pin 5)- broken into 10-5-5-5
25 Abmat Sit ups - unanchored broken into 19-6
25 Squats - broken into 19-6

Done in 6.25 mins Compared to July 10
“Angie”

Puppiecup ‘ish:
For time:
25 Beginner or Assisted Pull ups - blue band assist chins broken into 9,5, then with jumping 3,3,2,2,1
25 Box Push ups against mid thigh high bar (pin 4)- broken into 7,3,3,2,2,2,2,2,2
25 Abmat Sit ups - unachored broken into 15,3,3,4
25 Squats - broken into 18,3,4

Done in 7.10 mins

Push ups as per GD day 21

Push ups as per GD day 21

Bar at pin 5

6 reps EMOM for 7 mins

Completed all reps - but only just as the last few were really tough and shakey

my own Deadlifts and u/h pulldowns

My own again only slightly heavier on DL’s and for time this time as mt ankle/foot is feeling much better

3 RFT
10 x Deadlift @ 30kg
10 x u/h pulldown (in lunge position) @ 25kg

Done in 4.13 mins

Push ups as per GD day 20, Elliptical, KB swings and SDHP's less the sumo

Push ups as per GD day 20

Bar at pin 5

3 max sets - rest 4 mins T=> 14 - 13 - 12

16-14-12

Wanted some cardio but wary of ankle so tried the elliptical with arms - level 1 - coming up to 5 mins becase aware of my ankle so at only 560 meters - thought that was enough for now.

Tried some KB swings @ 8kg x 20
Also tried some SDHP (not sumo to protect ankle) with 8kg KB x 10-10-10 - always good to get the heart pumping these are 

My own wod to wake the body up but not stress out the ankle lol

My own wod to wake the body up but not stress out the ankle lol

3 rounds nft

10 x Deadlift @ 27kg
10 x u/h pulldown (in lunge position) @ 25kg

Phew - this was tough on grip - I only just made the last few reps for the cramping in my hands and forearms.
But it was great to get the body working after so much sitting and resting - foot felt good so really pleased with that - just starting to walk normally on it.

Push ups as per GD day 19

Push ups as per GD day 19

Bar at pin 5

5 reps EMOM for 8 mins

Completed all reps - on empty stomach before breakfast and not a lot of sleep. Got tough at 6 min.

Walking more normally on foot now but still being very cautious with any balance.

Little something not to upset my foot

Still suffering so wanted to do a little light something that didn’t involve my foot

so..

10 U/H pulldown @ 10kg
10 Abmat situps
10 Abmat back extentions
10 seated press @ 7kg
10 lat pulldown @ 10kg
10 u/h pulldown @ 20kg
10 u/h pulldown @ 22kg

Got the blood pumping and raise my temp a little 

Push ups as per GD day 18

Push ups as per GD day 18
Bar at pin 5
3 max sets - rest 4 mins
14 - 13 - 12 - compared to 12 - 11 - 10

My sprained ankle is still pretty bad and i really want to do some more stuff but dont want to be stupid, so 2 days complete rest and see how I feel

Push ups as per GD day 17

Push ups as per GD day 17
Bar at pin 5
4 reps EMOM for 10 mins
Completed all reps

Pushups as per GD Pullups - Day 16

Pushups as per GD Pullups - Day 16
Max sets x 3 - at bar in rack position 5
4 mins rest
12-11-10
Balancing on one foot because I sprained my ankle on thursday night
Only minor thankfully but it will kill my progress for a few weeks I reckon!

Push ups as per GD day 15

Push ups as per GD day 15

Bar at pin 5

3 reps EMOM for 14 mins

Completed all reps

I did the 3 reps today and it was tougher than the 2's but not too easy so I've decided to stick to pin 5 and try for every other day so I speed things up but try not to skip too many steps - I hope I will benefit in the long run. Going to pin 4 and trying more frequently seemed like not the best idea. If I manage to do every other day and manage all the reps then I'll be going to pin 4 in 3 weeks time so that should be good and thats my goal.

Push ups as per GD day 14

Push ups as per GD day 14

A harder level and so back to 2 reps as per GD - but I’m not sure what kind of jump to harder level I should go for?

Pin 5 - which is 3 inch lower than pin 6.
EMOM 2 reps for 20 mins

Completed all reps with relative ease. So is this pin 5 too easy? Should I go to pin 4 (another 3 inch lower - all the pins in my rack are 3 inch apart).

I’m wondering about doing this push up program twice a week now as I’ve acclimatised to the volume to see if I can speed things up a bit.
Pin 6 doing it only once a week with other wods has taken me just over 13 weeks with no missed reps so at that pace I wont reach the floor for 91 weeks I know I can be impatient but that surely is a long time to do proper full push ups????
So even twice a week that’s 45 weeks!!!

May be pin 4, then pin 2, then 1 as I’m sure it will be getting tough by then and the smaller jumps will be more beneficial???
Or keep the 3 inch / 1 pin increments and do it more frequently ie 4 times a week regardless of other wods??
I could be over thinking it, I could be just being impatient or I’m just in the wood here??
Thoughts any one please??? 

Pull ups as per GD Day 14, Bear Complex

Pull ups as per GD Day 14
3 sets of max pull ups
@ PU rev top
4 mins rest
10-8-7 (compared to 10-5-6)
More progress I love it - this stuff really really works!! 

Bear Complex - I’ve never done it before but wanted to try for something a little different.
I did 1st round @ 7kg
2nd round @ 10kg
3rd round @ 12kg / 26lb
Pretty cool - I didn’t rush it but it went well. I need to be careful putting the bar down on my back.

HSPU, Run/Push Press, TTB Bx Ram 2012-09-04

Bx Ram Strength Diary 2012-09-04

EMOM: HSPU
10:00 - record reps per minute
I subbed heavy DB press @ 7kg
3 reps per min and i completed all reps so up to 8kg or 4 reps next time

Run/Push Press
3 Rounds
300-meter run - subbed elliptical lev 2
7 push press, bodyweight - scaled to 15kg
Done in 7.19mins
Splits 1.42,0.41,1.42,0.42,1.45,0.44

Max Toes-to-Bar in 4 Sets
I did KTE attempts - 2 mins rest between sets due to time.
I did 4 each set - manly due to grip - need to work on this!

3 x 8:00 Cindy’s Bx Ram 2012-09-04

Serious DOMS from Sunday - not had that much pain in a long time and not really sure why as 24 thrusters should not have caused the pain but much better today although not gone completely so see how we go.

Bx Ram 2012-09-04

Didn’t OHS because of Wrist

3 x 8:00 Cindy’s, 3:00 rest in between

3 x 8:00 AMRAPs, rest 3:00
5 pull-ups - s/s to 3 beg ring rows
10 push-ups - s/s to 4 beg push up - pin 6
15 squats - s/s 7
Completed 1st set:- 8 Rounds + 3rr + 4 pu’s
2nd:-  8 Rounds + 3rr + 4 pu’s
3rd:-  8 Rounds

Great wod - got scaling spot on as although legs felt tired in round 3 no actual muscle failure or bar staring through out = really pleased with that so up the reps or level of difficulty/scaling next time

If my DOM’s are back tomorrow I wont mind because at least I’ll know why!!!

2012-08-31 EMOM TTB, Thrusters/rope climbs

Bx 2012-08-31

EMOM: Toes-to-Bar
Pick a number to complete every minute
I did 3 KTE attempts EMOM for 10 mins

Thrusters/Rope Climbs
7:00 AMRAP
30 thrusters, 45# - s/s to 15 @ 12kg
5 rope climbs, 15’ - s/s to beginner rope climbs
Post total reps completed

Completed 40 reps = 2 rounds
At rep 10 of thrusters in round 2 my wrist started to complain so I dropped the weight to 7kg

Push ups as per GD day 13

Push ups as per GD day 13

EMOM 8 reps for 5 mins

8-8-8-8-8

Yippee I can go down to pin 5 now - which is lower and there fore slightly harder.

Do I go to pin 5 or 4?? hmmmm

Pull ups as per GD day 13

Pull ups as per GD day 13

EMOM 4 reps for 10 mins @ PU Rev Assist top

4-4-4-4-4-2f-3f-2f-2f-3f
First time at 4 reps so not too bad - look to better it next time.

Elliptical

I somehow upset my wrist again yesterday so better to be safe than sorry just got on elliptical for around 25 mins doing an easy 3200 meters

Strength Diary 2012-08-29 Deadlift 3RM, Deadlift / Run

Strength Diary 2012-08-29

Deadlift
5-5-3-3-3 @ 70-80% of 1 rep
Record highest weight

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 55kg
3 @ 61kg / 134lb

Deadlifts/Runs
10 deadlifts @ 30kg / 66lb
800-meter run - subbed elliptical lev 2
15 deadlifts @ 30kg / 66lb
400-meter run - subbed elliptical lev 2
20 deadlifts @ 30kg / 66lb (10-10)
200-meter run -  subbed elliptical lev 2

Done in 12.29mins

Good workout - pleased with pace ie no bar staring.

Pull ups as per GD Day 12

Pull ups as per GD Day 12
3 sets of max pull ups
@ PU rev top
4 mins rest

10-5-6 (compared to 9-7-7)

Poor sleep and food so no more today.

Pushups as per GD Pullups - Day 12

24th Oct 12

Pushups as per GD Pullups - Day 12
Max sets x 3 - at bar in rack position 6
4 mins rest

24-14-18 (compared to 21-18-16)
Mixture of elbows out and elbows in and slightly wider grip 2nd round.
Also started on pin 5 my mistake which was harder than i remember it, and maybe took a bit out of me

Hours Yoga

Bx 2012-08-23 Push press/C2B/boxjumps

Brandx Ramona via Strength Diary 2012-08-23

Front Squat 3 x 3
5-5-3-3-3
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 22kg
3 @ 26kg / 57lb

Push press/C2B pull ups/box jumps

12 AMRAP
10 x push press @ 38kg s/scaled to 12kg
10 x CTB pull ups s/s to blue band assist at pin 4 - wide legs and some jump in the later rounds
10 x Box jumps 24” s/scaled to 15”

Completed 3 rounds + 10 x pp = 10 x pu’s

Slower than last time by 8 bj’s (chins made it longer than rows) but I also started already still aching from my last wod so overall not too bad.

I obviously had a brain fart when i wrote this wod down because I had already done the 23rd and I did again today - including the same 26kg front squat - what a muppet!

Might have to change schedule to tue - wed - fri - sun but we will see how it goes.

Brandx Ramona 2012-08-25 Burpee/pullup ladder

Brandx Ramona via Strength Diary 2012-08-25

Max Snatch
1 Rep Max
Didn’t do because of wrist

Burpee/pull up ladder
20-18-16-14-12-10-8-6-4-2 s/scaled to half 10-9-8-7-6-5-4-3-2-1
Burpees
2-4-6-8-10-12-4-16-18-20 s/scaled to half 1-2-3-4-5-6-7-8-9-10
Pull ups s/scaled to ring rows feet under rings or just in front

Done in 19.22mins phheeewww
Wow what a wod!!

Just writing this I realised I actually did pullups and then burpees - Doh!

Push ups as per GD pulls ups Day 11, Yoga

Push ups as per GD pulls ups Day 11

EMOM 7 reps for 6 mins
Bar position 6

Completed all 42 reps

Hours Yoga

Pullups as per GD Day 11, Elliptical

After a week off and crazy work week I’m back at it

Pullups as per GD Day 11
Repeat day 5

3 pullups EMOM for 14 mins

Complete all 42 reps + extra 3 cause I felt that good and to celebrate getting all the reps after 4 sessions of trying Wahooo  I guess the rest did me good 

Last time..
3-3-3-3-3-3-3-2f-3-3-1f-2f-f-2f
Total of 39 of 42 reps

Elliptical Prog 2 for 20 mins
Distance covered 3.02M - last time 2.82m 

Brandx Ramona 2012-08-24 EMOM MU's, 3 x 400m

Brandx Ramona via Strength Diary 2012-08-24

EMOM Muscle-Ups
Or false grip holds/pull-ups.
Post reps per minute completed.

I did cable pull downs @25kg 4 reps EMOM for 10 mins
Completed all reps - fairly easy so up to 5 reps next time.

3 x 400 M - I subbed Elliptical Lev 2 not using arms
Post fastest time

I did 1.55 New PR  , 2.02, 2.04 (Compared to 1.57, 2.01, 2.07)

Brandx Ramona 2012-08-23 Front Squat 3RM, AMRAP Push press/C2B pull-ups/Box jumps

Brandx Ramona via Strength Diary 2012-08-23

Front Squat 3 x 3
5-5-3-3-3
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 22kg
3 @ 26kg / 57lb

Felt it in my wrists again even though strapped up. Can’t keep elbows parallel - hoping yoga flexibility work will help it.

AMRAP Push press/C2B pull-ups/Box jumps
AMRAP in 12 mins
10 push press 85lb - self/scaled to 12kg / 26lb
10 C2B pull-ups - s/scaled to beginner ring rows (Rnd 1 feet under rings, Rnd 2 same but 5-5, Rnd 3 feet 2” nearer, Rnd 4 3” nearer)
10 box jumps - s/scaled to box jumps 15”

Completed 3 rounds + 10 PP + 10 RR + 8 Box jumps

Good wod - kept a reasonable pace and not too much bar staring   - I always know when i have the wod about right because I end up sweating for a good 10 minutes after I stop lol - does everybody else get that too???

Pushups as per GD Pullups - Day 10, Elliptical 1.5 miles / 2400 meters

Pushups as per GD Pullups - Day 10

Max sets x 3 - at bar in rack position 6
4 mins rest

21-18-16 (compared to 20-16-15)

Mixture of elbows out and elbows in and slightly wider grip each time by about an inch.

4 more reps - wahoo!

Elliptical Lev 2 - 2400 meters / 1.5 miles

Done in 14.13 mins - not quite beat my PR of 14.02mins but not bad  but not bad considering I have't done this distance in 12 months.

Splits every 400m were 2.24, 2.25, 2.25, 2.21, 2.20, 2.17.
then I backed off the pace a little but carried on for a while longer 2.42, 2.37 total 3200meters in 19.36 mins.

Pull ups as per GD Day 10

Pull ups as per GD Day 10

3 sets of max pull ups
@ PU rev top
4 mins rest

9-7-7 (compared to 8-5-6)

3 extra reps - really pleased with more progress, nothing more motivating I don’t think!

Crazy busy day and only just managed to pull this in.

Brandx Ramona 2012-08-22 DUs/15-12-9 Deadlifts/DUs, Max Rope Climb

Brandx Ramona via Strength Diary 2012-08-22

Double-Unders/15-12-9 Deadlifts/Double-Unders

100 Double-Unders - self scaled to 100 singles (broken as required)
15 Deadlifts @ 37kg / 81lb
rest 2:00
12 Deadlifts @ 37kg / 81lb
rest 1:00
9 Deadlifts @ 37kg / 81lb
100 Double-Unders self scaled to 100 singles (broken as required but i got the frist 50 unbroken wahooo!)

Done in 12.14mind but this includes 51 secs of travel upstairs and downstairs as I skipped outside and my weight room is upstairs.

Splits 2.07mins, 0.25 travel, 2.09 DL’s (tough getting air, holding breath to lift after skipping)
Rest 2 mins 1.14 DLs, Rest 1 min 0.54 DLs, 0.26 travel, 1.55 singles (went better than the start lol).

Max Rope Climbs in 5:00
Self scaled to beginner - floor to standing
I got 21 reps - 2 more than last time - I love progress 

Brandx Ramona 2012-08-21 Fran

Brandx Ramona via strength Diary 2012-08-21

Fran
21-15-9 - self scaled to 12-9-6
Thrusters - scaled to 12kg / 26lb
Pullups - scaled to PU Rev. assisted

Done in 7.17mins

Thrusters were unbroken with a few breaths here and there.
Pull ups - i started with PU rev assisted 12 (5-4-3), 9 (3-2) then knew i was taking too long so changed to beginner ring rows (feet under rings) (3), 6 (3-3)

I wasn’t going to asisted pull ups since GD said no in wods but I wanted to compare to my last Fran…
August 2011 - 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

But I realised when my arms were really struggling that to wait it out till my arms recovered and the set up of getting into the foot loop each time was just eating into the time and although GD has never actually shouted at me as I’ve never met him in person - I could hear him telling me to stop being stupid and so I changed to ring rows. Which if I’m honest were nearly as hard but I saved the set up time each break. So I will try same assisted ring rows next time and see how I go. Was pleased with thrusters though - I had my wrists strapped so not to aggravate anything and they went well better than I remember doing any thrusters in Fran before.

Push ups as per GD Pull ups Day 9, 3 x 400m Run / elliptical

Push ups as per GD pull ups Day 9
Bar position 6
6 push ups EMOM for 8 mins
Completed all reps - should have been 7 mins but I did 8 due to clerical error - so I did even more reps 

3 x 400m run - Subbed elliptical lev 2
Rested 2 mins between each round.
1st = 1.57 mins = New PR by 5 secs Wahoo!!!
2nd = 2.01 mins
3rd = 2.07 mins

Gotta love PR’s and gotta love this stuff - Thanks to GD’s help and programming my body has changed more in the last 10 weeks that in it did in the first 2 years of just doing scaled main site! I’m getting the stronger body that I always knew I could. I know I still have a ways to go but I can see positive changes, I can feel positive changes, I can see progress and I keep making progress and its awesome!!
If anyone had any doubts - GD really knows his stuff and and this stuff really works!
Thank you GD  , please don’t ever give up.

Pullups as per GD Day 9, Yoga

Pullups as per GD Day 9
Repeat day 5

3 pullups EMOM for 14 mins

3-3-3-3-3-3-3-2f-3-3-1f-2f-f-2f
Total of 39 of 42 reps

5 more reps than last time  so hopefully will complete it next session.

An hours Yoga.

Brandx Ramona 2012-8-20 JT Tabata Row/SDHP

Brandx Ramona vis Strength Diary 2012-8-20

JT
21-15-9 for time:
Handstand Push-ups s/s to Heavy DB press @ 5kg / 11lb
Ring dips - s/s to bench dips on bar
Push-ups - on bar @ pin 5

Done in 16.23 mins

I think I got the scaling wrong on this one as it was a real slog - but checking my time I was similar to others???
But it was heavily broken and really tough on my shoulders.
DB’s broken into 15-6, 6-4-5, 6-3, Dips into 10-8-3, 7-5-3, 6-3, Push ups into 5-5-5-4-3, 3 then changed bar up a position 5-5-2, 5-4.

My intention was to compare to my last time which was May 2010..
100522 “J.T.”
Pack /puppish
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that) - Knees on 8” box
Bar dips - bench dips at bar at pin 5
Push ups - scaled to 15-9-6 bar at pin 5
Done in 10.10 mins
Doubled up to catch up but as soon I started JT I realised it was a mistake! I planned to do all in the 21-15-9 rounds but after the first few push ups I realised how fatigued I still was from yesterday and I was not going to make 21 so decided to drop to 15-9-6 and just slogged thru to the finish.

Tabata Row
Record meters s/s to SDHP with 8kg KB (I was gonna do 12kg but after 3 warm up reps and my arms were smoked from JT I dropped to 8kg) Also first time using KB's for SDHP.

11-10-10-10-10-10-10-10 Total reps 81 reps 

Compared to last time
Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps

It actually felt tougher than last time and my quads started cramping towards the end.
But if I’m right with my power calculations then my power output was higher doing 81 reps @ 8kg vs 72 reps @ 12kg 

Brandx Ramona 2012-08-15 DU's, KB Swings, DU's, Rope Climbs

Brandx Ramona via Strength Diary 2012-08-15

Double-Unders/Swings/Double-Unders
100 double-unders - scaled to 100 single unders (Broken as req)
100 Russian kettlebell swings, 1.5/1.0 pood - scaled to 8kg / 18lb @ 50 reps KB swings (not russian as i forgot in the craziness if limited time) (broken 30-12-8)
100 double-unders - scaled to 100 single unders (Broken as req)

Done in 13.13mins
Splits 4.09, 3.12, 5.51

Single under were a slog today - was going to try for more double unders with new wire rope, but I have to skip outside and it was really wet, been raining all day and the wet grass made it a real slog - much harder and longer tahn it should have been. grrrrr

Max Rope Climbs in 5:00
Record Max Rope Climbs completed in a 5:00 time frame.

I did beginner - floor to standing rope climbs and managed 19 reps
Pleased as this was 4 more than last time.

Pull ups as per GD Day 8

Pull ups as per GD Day 8

3 sets of max pull ups
@ PU rev top
4 mins rest

8-5-6 (compared to 7-5-5)

2 extra reps   - really pleased considering energy low today



Tabata Sprints - Elliptical lev 2

Distance covered 600m

Pushups as per GD Pullups - Day 8

Pushups as per GD Pullups - Day 8

Max sets x 3 - at bar in rack position 6
4 mins rest

20-16-15 (compared to 18-16-14)
Mixture of elbows out and elbows in.

Extra 3 reps.

Brandx Ramona 2012-08-13, Front Squat 3 x 3, AMRAP goblet/toes2bar/boxjumpovers

Brandx Ramona via Strength Diary 2012-08-13

Front Squat 3 x 3
5-5-3-3-3

5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 21kg
3 @ 25kg / 55lb

AMRAP goblet/toes2bar/boxjumpovers
AMRAP in 12
10 goblet squats - I used 8kg KB - I’ve never done a goblet squat before!
10 toes to bar - s/scaled to knees to elbows attempts
10 box jump overs - s/scaled to box jumps 14”

Completed 3 rounds + 10 G squats 3 KTE attempts

Poor eating today so pleased considering.

Brandx Ramona 2012-08-11 Bench Press 3 x 3, Hazel, Max Rope Climbs

Brandx Ramona via strength Diary 2012-08-11

Bench Press 3 x 3
5-5-3-3-3

5 @ 12
5 @ 17
3 @ 22
3 @ 25
3 @ 27kg / 59lb

Hazel
1200-meter run - subbed elliptical lev 2
63 kettlebell swings, 24 kg/16 kg - self scaled to 21 @ 8kg
36 pull-ups - self scaled to 12 beginner ring rows

Done in 9.24mins
Splits 7.06, 1.27*, 0.51

Note to self - Up the KB’s to 42 next time and Ring rows to 24.

Max Rope Climbs in 5:00
Record Max Rope Climbs completed in a 5:00 time frame.
Self scaled to beginner rope climbs - laying to standing
Completed 15 reps

Forearms cramping again as tired from ring rows.

Push ups as per GD pull ups Day 7, Brandx Ramona 20112-08-10

Push ups as per GD pull ups Day 7

Bar position 6

5 push ups EMOM for 8 mins

Completed all reps 

Brandx Ramona 20112-08-10

3 x 200m run - Subbed elliptical lev 2
Rested 2 mins between each round.

1st = 1.01 mins
2nd = 0.58 mins
3rd = 0.55 mins = New PR by 12 secs Wahoo!!!  

Pullups as per GD Day 7

Pullups as per GD Day 7
Repeat day 5

3 pullups EMOM for 14 mins

3-3-3-3-3-3-3-2f-3-3-1f-2f-f-2f
Total of 34 of 42 reps

Compared to 29 Aug 12
3-3-3-3-3-1f-3-1f-2f-1f-tried a pull instead of chins=f-2f-1f-1f
Total = 27 reps of 42 reps

So I’m disappointed that I didn’t complete the 3’s but I’m pleased I made progress - 7 more reps is still good progress I feel  .
My forearms were cramping up grrrrrrrr

Not sure whether to try again next session or drop back to 2’s and then try the 3’s again???

Some kettlebell swings to try out my new KB’s 15 @ 8kg/ 18lb, 15 @ 12kg / 26lb and 3 @ 16kg/35lb (russian swings as heavy)

Brandx Ramona 2012-08-09 Hill Runs/ Squats, Deadlift

Brandx Ramona via Strength Diary 2012-08-09

Hill Runs/Squats
3 Rounds
Hill Runs - sub Elliptical Lev 5 100m
25 Squats
Rest 2 mins each round

Splits:- 0.37, 1.18.  0.33, 1.34.  0.36, 1.47

Bodyweight Deadlight
25 reps - self scaled to 40kg / 88lb = 58% BW

Done in 3.44mins broken into 10-5-5-5

Its over 12 months since I deadlifted heavy so decided not to be too stupid today and look to increase next time.

Brandx Ramona 2012-08-08 Back Squat 3x3, Jackie

Brandx Ramona via strengthdiary.com 2012-08-08

Back squat 3 x 3
10-5-5-3-3- 70-85%
10 @ 10kg
5 @ 14kg
5 @ 18kg
3 @ 22kg
3@ 25kg
3@ 28kg / 61lb = only 49% of 1RM but haven’t squat heavy for well over 12 months so looking forward to big improvements on this as I felt good, solid and strong today.

Rested 3 mins between 3’s

Jackie as AMRAP
12 mins ARAP
800m Run - subbed ellipitcal lev 2
50 thrusters @ 45lb - self scaled to 12kg / 26lb x 15 reps
30 pull ups - s/s/ to ring rows (feet under rings) @ 10 reps

Completed 1st round = 800m, 15 (7-5-3), 12 (5+5)
2nd round = 470m only

Not sure what the aim of this wod was so not sure my scaling was very good today?? And I couldn’t find any Jackie wods on here that had been scaled previously so data for another day lol

Pull ups as per GD Day 6 & Pushups as per GD Pullups - Day 6

Crazy day yesterday so doubled up today

Afternoon

Pull ups as per GD Day 6

3 sets of max pull ups
@ PU rev top
4 mins rest

7-5-5 (compared to 7-5-4)

Only 1 rep but hey that still progress!

Evening

Pushups as per GD Pullups - Day 6

Max sets x 3 - at bar in rack position 6
4 mins rest

18-16-14 (compared to 15-15-12)
Mixture of elbows out and elbows in.

Extra 6 reps 

Brandx Ramona 2012-08-07 HSPU,Dips,Push ups

Brandx Ramona 2012-08-07

3 x 4:00 intervals of HSPU/Dips/Push ups (2:00 rest)
4 HSPU - subbed DB heavy press @ 7kg / 15lb
8 Ring Dips - self scaled to bench dips
12 Push ups - self scaled to bar position 6

Rnd 1= 1 set + 4 press + 8 dips + 8 push ups
Rnd 2 = 1 set + 4 press
Rnd 3 = 1 set + 2 press

Well pushing hell that was tough!    The heavy DB press were for me well really heavy!!!
3rd rep of 2nd set of 2nd round I failed completely from fatigue and had to shake it out.

I finished off with a few kettbleswings as I’ve just got my first ever kettlebells - I was bought a 8kg/17lb, 12kg/26lb and a 16kg/35lb for my birthday 

So from now on proper KB swings, my row sub of SDHP can be a KB too. I can finally put in to practice all the hours of Jeff Maritone vids I’ve been watching lol. = Awesome stuff!!

Pullups as per GD Day 5, Brandx Ramona 2012-08-06

Pullups as per GD Day 5

3 pullups EMOM for 14 mins
3-3-3-3-3-1f-3-1f-2f-1f-tried a pull instead of chins=f-2f-1f-1f
Total = 27 of 42 reps

Well this was disappointing  but I haven’t slept well the last few nights, ate poorly and not enough yesterday, worked hard yesterday and ate too late today so I guess I just chalk it up to a bad day and try again next time.

Brandx Ramona 2012-08-06 2nd half continuing from yesterday.

Run 1 mile - sub elliptical lev 2

I started but legs were heavy and really ache and considering everything figured at 300m I was being stupid, trying to do too much on not enough and called it quits. Some days we push on and some days we have to listen to our bodies.

Push ups as per GD Day 5, BrandX Ramona 2012-08-06 Run,pushups,Run

Push ups as per GD Day 5

4 push ups EMOM for 10 mins
Bar position 6
Completed all reps with relative ease   
mixture of elbows in and out

BrandX Ramona via strengthdiary.com 2012-08-06

Mile run/50 push ups/mile run
Run 1 mile - subbed elliptical lev 2
50 push ups - scaled to 10 knee push ups (3-3-2-2)
Run 1 mile - subbed ellipitcal lev 2

Done in 21.48mins
Splits 10.13, 1.26, 10.08

Enjoyed today. Pleased with breathing during elliptical work.
Wore HRM during this wod too just to see and Average was 162 bpm 87% and max 177 bpm 95%

Brandx Ramona 2012-08-03 Front Squat, hill sprints. Tabata Row

Unplanned rest day yesterday as I was still shattered from all those burpees.

But today I did
Brandx Ramona via Strength Diary 2012-08-03

Front Squat 3 x 3
5-5-3-3-3
70%-85% of 1rm
Post heaviest load lifted

5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 21kg
3 @ 24kg / 53lb = 80% of 1RM back in Sept 11

Hill Sprints/Front Squats - What are hill sprints guys??? Is there a standard please???  
3 Rounds
Hill Sprint - self scaled/subbed Elliptical on lev 6 50m
7 Front Squats, 155/115 - s/s to 12kg / 26lb

Done in 3.58mins
Splits 0.21, 0.39*, 0.30*, 0.54*, 0.35*, 0.57*
* includes 12-14 secs to walk from elliptical to weights

Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps
Compared to last time -
6 rounds only
Reps 10-9-9-8-8-8 = Total 52 reps

Really pleased with SDHP today - I felt much stronger and fitter - I didn’t need to slow down due to oxygen like last time. I actually felt a little muscle fatigue in quads on the last 3 rounds but considering all squats earlier and I pushed through - really chuffed with progress 

BrandX Ramona 2012-08-02 MU, burpees, DU, Strict pull ups

BrandX Ramona via strength Diary 2012-08-02

Muscle-Ups/Burpees/Double-Unders
3x 5:00 rounds, 2:00 rest
3 muscle-ups - Self scaled to 3 DB curls @ 6kg / 13lb & 3 bench dips
10 burpees - s/s to  5 burpees
15 double-unders - s/s to 10 tuck jumps in Rnd 1 and 30 single unders jumps ie without the rope in rnds 2 & 3

Rnd 1 = 2 rnds + Curls and BD + 3 Burpees
Rnd 2 =  2 rnds + Curls and BD + 5 Burpees + 13 SU jumps
Rnd 3 =  2 rnds + Curls and BD + 3 Burpees

Holy cow that was tough but strangely enjoyable lol
I think maybe my arms wont be thanking me tomorrow!!!
I also hope I haven't asked too much of my wrist as the bench dips and all the burpees were tough for it.

EMOM strict pull ups
10 mins pick a number
3 reps EMOM was the original plan but after feel pretty recked from the sod I scaled down to 25kg / 55lb cable pull downs - with pull up width grip. Basically because I didn't trust myself with a normal assisted pull up!

I did actually complete the 10 mins much to my surprise so if I repeat this which i think I will as i'm working chins on my strength days - def up the weight or try 4 reps.

Pushups as per GD Pullups - Day 4

Pushups as per GD Pullups - Day 4

Max sets x 3 - at bar in rack position 6
4 mins rest

15-15-12 (compared to 12-14-12)
Mixture of elbows out and elbows in.


Elliptical Prog 2 (2 tier steep hills as intervals)

20 mins (with arm assist on steep section as I got tired)
Distance covered 2.82M (last time 2.0m)

Felt tough today for some reason probably lack of sleep

Pull ups as per GD Day 4

Pull ups as per GD Day 4
Repeat Day 2

3 sets of max pull ups
@ PU rev top
4 mins rest

7-5-4 (compared to 6-4-4)

Only 2 reps more but still thats progress and while i'm progressing I'm happy  :)

Brandx Ramona 2012-08-01 Deadlift, Thruster, MU

Brandx Ramona via strength diary 2012-08-01

Deadlift
5-5-3-3-3 @ 70-80% of 1 rep
Record highest weight

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 54kg
3 @ 59kg / 130lb


Deadlift/Thruster/Muscle-Up
5=>1
Double Body Weight Deadlift - self scaled to 48kg = 70% BW
Body Weight Thruster - s/s to 16kg = 23% BW
Muscle-Up s/s to beginner pull ups and bench dips on bar

Done in 12.20 mins

I worked hard today and after those tough FS from yesterday, pleased overall - definitely rest day for me tomorrow.

I'm loving the Brandx Ramona programming - thanks again to Metric and Guarddog - I actually feel like I'm getting stronger and getting a great workout - wahoo!!

Also the 2 on 1 off, 2 on 2 off def feels good for me, I'm recovering and always looking forward to my next workout which is awesome.

Brandx Ramona 2012-07-31 Front Squat. Powerclean, Press, Run

Brandx Ramona via strength diary 2012-07-31

Front Squat 3 x 3
5-5-3-3-3
70%-85% of 1rm
Post heaviest load lifted

5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 20kg
3 @ 22kg / 48lb


Power Clean and Press/Front Squat
AMRAP in 10
3 Power Clean and Press, 135/95 - self scaled to 14kg / 30lb
10 Front Squat, 135/95 self scaled to 14kg / 30lb
100 M - subbed 100m elliptical lev 2

Rounds:- 3 + PC + 7 FS

This was tough - I haven't really front squated since Nov so I reckon I'm gonna know to these in the morning!!
Also having my wrist wrapped up well I think my fingers took the strain and i really hope i haven't strained them.

Pull ups as per GD Day 3

Pull ups as per GD Day 3
= Repeat Day 1

2 pull ups EMOM for 20 mins - using PU Rev top

Completed all reps but I did have a 1.18 mins interruption at 16 mins.

Really chuffed I completed all reps unlike day 1 but the extra 1.18mins recovery must have helped so not sure if I should do 3's next time or repeat 2's again???


Tabata Sprints on Elliptical lev 2
All 8 rounds

I knew to the last two rounds as I'm only used to doing 6 but got to get to 8 some how - so try and make it the norm now instead of scaling all tabatas.

Push ups as per GD pull ups Day 3

Push ups as per GD pull ups Day 3

Bar position 6
3 push ups EMOM for 14 mins

Did all reps fairly easy - pleased with this felt good and strong

Short on time today so that all I did.

BrandX Ramona 2012-07-30 Muscle ups and Elliptical

Brandx Ramona 2012-07-30

30 Muscle ups
self scaled to 30 beginner pull ups and 30 bench dips
done in sets of 2

Bar position 5 for pull up with knees bent
Bench dips some with knees bent and some much less so.

Done in 9.47mins

Pullups were harder than I thought - a lot of leg used and a bit of kip motion also.
Really surprised how well my dips went and felt - its seem such a long time since I did any.
Made a wrist ache little which was a shame I should have used my push bars or done in on a bar but hopefully helps it to get stronger.


Had more in the tank today so got on Elliptical lev 2 and just did steady pace (6-7) while reading (Very uncrossfit I know but it felt good) and something is better than nothing.
18 mins done and 2000m covered.

BrandX Ramona 2012-07-28 Push press, Burping Karen

BrandX Ramona 2012-07-28 via StrengthDiary.com

Push Press 3 x 3

5 @ 10kg
5 @ 12kg
3 @ 15kg
3 @ 18kg
3 @ 19kg / 41lb

My previous 3RM Push press was back in Nov 2010 and I did 20kg so pretty pleased with that to be back where I was considering and I’ll def be able to do 20 next time maybe even 21kg.

Burping Karen
150 wall ball shots - self scaled to 40 reps with homemade 5kg ball to ceiling
3 burpees at the top of every minute

Done in 4.00
3 burpees done at 20, 26 & 31 reps

Pull ups as per GD

Pull ups as per GD

Max sets x 3 - PU rev assist top
 3-5 mins rest

6 reps
rest 4 mins
4 reps
rest 4 mins
4 reps



Elliptical Program 2 for 20 mins steady pace 2000M
Felt good

push ups as GD pullups

Pushups as per GD Pullups

Max sets x 3 - at bar in rack position 6
 3-5 mins rest

12 reps
rest 4 mins
14 reps
rest 4 mins
12 reps

BrandX Ramona 2012-07-27 Max HSPU, Box jumps/DU/Box jumpes

BrandX Ramona via StrengthDiary.com 2012-07-27

Max HSPU - Self scaled/subbed DB presses @ 7kg /15lb
Reps 5-5-6


Box Jumps/Double-Unders/Box Jumps
50 box jumps, 24"/20" - subbed/self scaled to 20 tuck jumps
100 double-unders  - subbed/self scaled to 100 singles
50 box jumps  - subbed/self scaled to 20 tuck jumps

Done in 5.04 mins

BrandX Ramona 2012-07-26 Deadlift, Cleans, Tabata Row

BrandX Ramona via StrengthDiary.com 2012-07-26

Deadlift 5-5-3-3-3 @ 70-80% of 1RM

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 52kg
3 @ 57kg / 126lb = 82% BW

Its a while since I lifted heavy - feels great to get back to it. Looking forward to building on this.


30 Cleans with Cindy penalty
30 cleans, 135#/95#
(Each rep begins at waist; tap on ground and go. Rep is counted when bar returns to waist.)
1st break, perform 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
2nd break, perform 2 rounds of Cindy
etc

I self scaled to 12kg / 26lb

I did them all without putting the bar down
Done in 5.59mins

Next time I need to do it faster before upping the weight


Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
Also 6 rounds only
Reps 10-9-9-8-8-8 = Total 52 reps


Really enjoyed these workouts.

Push ups as per GD pullups Day 1

Push ups as per GD pullups Day 1

Bar at rack position 6

2 push ups EMOM for 20 minutes.

Got them all with relative ease :)

Possibly started a little too easy but at least it gives me some where to start from.

Pullups as per GD Day 1

Pullups as per GD Day 1

Pull up revolution assisted - at top (full assistance)

2 pull ups EMOM for 20 minutes.

All ok till 16th minute - 1 & failed 2nd
17 - 1 - 1
18 - 1 F
19 - 1 F
20 - F - Total fatigue didn’t even mange half way up.

I did better than I thought I might so overall pretty pleased.
They were all chins except I tried a pull up at min 14 and got no where so did my 2 chins.

Brandx Ramona 2012-07-25 Thrusters, 3 x 400m

Brandx Ramona via StrengthDiary

2012-07-25

Thrusters for time
50 reps @45lb / 20kg
self scaled to 25 reps @ 27lb / 12kg

Done (16-4-5) in 3.34 mins


3 x 400m - subbed elliptical lev 2 0.4m
Post fastest time

I rested 2 mins between each
Splts 2.02mins [b]NEW PR[/b], 2.11, 2.17

Brandx Ramona 2012-07-24 Max Powerclean, Intervals C2B pullups/burpees/DU's

Brandx Ramona via Strength Diary

2012-07-24

Max Power clean

5-5-1-1-1

5 @ 12kg
5 @ 17kg
1 @ 20kg
1 @ 24kg
1 @ 28kg / 62lb


Intervals C2B pullups/Burpees/DoubleUnders
AMRAP in 5.00
5 C2B pullups - self scaled to 3 chin ups (PU rev assisted)
10 Burpees
15 Double Unders - self scaled to tuck jumps due to logistics
Rest for 90 Secs
Repeat 4 times - Self scaled to 3 times

1=43 reps 2= 36 reps 3 = 35 reps

Look forward to repeating this one sometime to see how my oxygen handling improves as I get fitter.


Just watched the Olympic opening ceremony - great job London!

BrandX Ramona 2012-07-13 MU & Run/Push Press

When I just did .com scaled from here I felt I wasn't getting strong enough, when I just do strength stuff I miss the wood's and my conditioning goes out the window. When I tried CFSB with .com scaled from here I felt is was too much and I found I was recovering more than I was working out so I'm after strength and wod's programmed for me (as diy doesn't work for me it seems)..
after checking with Metric I'm going to follow...

BrandX Ramona via StrengthDiary.com

2012-07-13
EMOM Muscle Ups
Self scaled to squat MU's
4 Reps

Minutes completed:- 5

I became very aware of my wrist and decided not to do any more incase if made it flare up again after being pain free for a few weeks.


Run/Push Press
3 RFT
300m Run - subbed Elliptical lev 2
7 Push Press @ bodyweight - self scaled to 12kg as I'm easing back in.

Done in 7.58 mins.

Splits:- ellip. 1.49, 1.51, 1.50 and PP 0.47, 0.49, 0.49
Up weight next time.


Wow it feels great to WOD again.
I'ts great to be back.

PU, Chins and Active recovery

After 4 days of absolutely nothing because of the pain (everywhere except biceps I think) I finally felt like doing something so I thought I'd work the two moves that didn't really get worked/stressed on Thursday and some elliptical just to get the blood pumping round to help recovery...

Push ups @ pin 5 x 5, 5, 5

Chin ups @ PU rev assist top x 5, 3
then tried mixed grip x 1, other way x 1 and chin up x 1

Elliptical - nice and easy lev 1 for just over 8 Minutes 1M covered.

Crossfit Leicester - technique check and wod

Well I finally found a local box - only 20 mins away.

So I went down there after speaking to the owner to get my form checked and if ness. do an on ramp class as they say everybody needs to that before starting any woods.

Warm up was double unders - I've got a double under before but I tried.
It was lighter rope that i was used too, well wire actually. I tried a few times a failed but then I got a double under Hoorah!! my first ever double under. Didn't manage another but chuffed I got my first ever!

He gave me an 8kg (light/training) oly bar and tested me in the 9 fundamental movements. Air squat, front squat, o/h squat, deadliest, Sumo-deadlift high pull, Shoulder press, push press, push press and medicine ball clean.

I have to keep my chest up during air squats (which I knew), keep elbows up during front squats (I kinda knew also but its hard) and don't put bar back too far when OHS'ing (which I been told before). So all in all I was pretty pleased. Wow those med balls are big.

So I then did the strength wod which was clean and jerk 1-1-1-1-1-1

I did 8kg oly bar with training plates twice (power clean), then added 2 x 5kg (full clean), then 2 x 1.25kg plates and I managed it but that was close to my limit and I didn't want to upset my wrist. So then I backed off and did another 2 clean and jerks with 18kg and then for the last one but the 1.25's back on and clean & jerked 20.5kg.

Then he decides to get me to do the wow with everybody - Whitten - total craziness
5 rounds for time
22 KB Swings 32/24kg
22 box jumps 24"
400m run
22 burpees
22 wallballs

I tried a 12kg KB which was ok but i knew 22 reps was going to be a struggle regardless of the 5 rounds!!! He gave me a 20" box - OMG it was high. I told him about my tibial torsion so I stepped down from the box jumps and didn't do the run he subbed 50 skips. And i got a 3kg Med ball for the wall balls and the grey line was higher than i was used to OMG.

Well we were short on time so he soften it to 4 rounds and then 3 rounds but I knew I would be lucky to finish one once I started the box jumps. I was jumping up into a full squat and standing up it was really hard and boy I just couldn't get enough oxygen in at all. He kept shouting me on telling me to keep going and I was determined to keep going but wow it was tough, especially because its so long since I've done a wod!
I soldiered on and eventually finished a round - much slower than everybody else and completed 1/2 the next round including my 50 skips.

OMG was I gonna ache after this!!!

Day B

Day B

Deadlift 1 x 5

w/u 7 @7kg
5 @ 15kg
3 @ 27kg 
2 @ 35kg
5 @ 42kg


Pulldowns 3 x 5
w/u 7 @ 5kg
4 @ 10kg
2 @ 20kg
5 @ 25kg
5 @ 25kg
5 @ 25kg


Felt good - up next time

Day A

Day A

Squats 3 x 5 -
w/u 6 @ 7kg, 3 @ 10kg, 2 @ 15kg
5 @ 19kg
5 @ 19kg
5 @ 19kg


Press 3 x 5
5 @ 8kg
5 @ 8kg
5 @ 8kg

Run - I did elliptical prog 2 for 15 mins. 

Those lev 9's were tough phew. Distance covered 2.08m and 114cal.

Day E

Day E

Should be power cleans - was going to do 5kg ball cleans but was short on time so skipped it.

U/Hand Pulldowns 3 x 5

w/u 7 @ 10kg, 4 @ 20kg, 2 @ 25kg

5 @ 30kg

5 @ 30kg

5 @ 30kg

Good start felt good

Day D

Day D
Warm up speller, 10 wall balls

Squats 3 x 5 
w/u 7 @ 7kg, 3 @ 10kg
5 @ 17kg
5 @ 17kg
5 @ 17kg


Bench press 3 x 5
w/u 6 @ 7kg, 3 @ 10kg
5 @ 17kg
5 @ 17kg
5 @ 17kg


Elliptical - I did tabata interval puppies = x 6 on level 2. Felt tough as its a while since i've sprinted on elliptical but made a great change.