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.