Max Thruster, Fran

Max Thruster
1 rep max

7kg x 4, 12kg x 3,
14.5kg, 17kg, 20kg / 44lb = New PR
Wrists strapped to protect left wrist

Fran
21-15-9 scaled to 12-9-6
95lb Thrusters - scaled to 12kg / 26lb - broken only with a few breaths didn’t (also had wrists strapped to protect left wrist)
Pull-ups - scaled to beginner rows bar at chest height position 12 - unbroken (made a real changed to assisted chins)

Done in 4.32 mins - Wahoo PR by nearly a min as 5.29mins last time. Really thrilled with that increase in performance at same reps and weight.

Max Power Clean, Elizabeth

Max Power Clean
Pursue 1-rep max
17kg x 2, 22kg x 2 then another as form felt off,
25kg
27kg
29kg / 64lb - thought this was a new PR as 2kg more than last time Dec 12 but its only a recent PR not an all time PR as way back in 2010 I did 30kg.

Elizabeth
21-15-9 - scaled to 15-9-6
135lb Clean - scaled to 12kg (9-3-2-1) (6-3)
Ring Dips - blue band assisted (9-3-2-1) (6-3)
Done in 7.25mins
Compared to last time when I only did the first 9 cleans at 12kg then dropped to 7kg in 7.49mins - I’m pleased with that.
Do same weight next time but quicker ie less breaks.

Brandx 2012-12-08 Max Thruster, Fran

Brandx 2012-12-08

Max Thruster
1 rep max
Never done 1RM thruster before but max thrusted in a wod was 16kg so how we go.

7kg x 5, 12kg x 2,
14.5kg, 17kg, 19kg / 41lb = New PR
Wrists strapped to protect left wrist

Fran
21-15-9 scaled to 12-9-6
95lb Thrusters - scaled to 12kg / 26lb - broken only with breathing didn’t put the bar down (also had wrists strapped to protect left wrist)
Pull-ups - scaled to beginner rows bar at chest height position 12 - unbroken (made a real changed to assisted chins)

Done in 5.29mins
Splits 2.07, 2.02, 1.19

DB Press + Metcon 111020

Warm up:- Spealler, wallballs, situps and b/e

CFSB lite
DB Press - Find 1 RM
6 @ 2kg
2 @ 5kg
1 @ 8kg
1 @ 10kg left arm slow
1 @ 11kg left arm terribly slow and struggled but made it so - 11kg / 24lb is my new 1RM

Metcon 111020 100m's
8 Rounds of 100m sprint on elliptical
Rest 90 secs
0.24 - 0.21 - 0.22 - 0.23 - 0.23 - 0.24 - 0.23 - 0.22


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

Front Squat + Metcon110815

Warm up:- Spealler, wallballs, 2 push ups on knees,  2 hollow body, 5 mountain climbers, 5 decline situps, 5 7kg good mornings, 3 chins at top, front squat 4 @ 7kg

Front Squat Test 1RM

10 @ 12kg
6 @ 18kg
1 @ 24kg / 53lb
1 @ 28kg / 61lb
1 @ 30kg / 66lb NEW PR

Barbell taken from Rack each time to save cleaning it and upset my traps


Pre wod warm up:- DB shoulder press x 3 @ 3kg, 3 x 5kg

110815 Puppies
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
 Use as many sets in any order each minute as needed.

6 mins of Chin ups & 9 mins DB’s = Total 15
First time I've done this and don't think I did it to its full potential as I missed the 'Use as many sets in any order each minute as needed.' tut tut - I'll know for next time.

Stretch, foam roller, tried a full push up but pecs still too tender from those 75 ugh managed 2 on knees just to keep the blood pumping

Push ups and pull downs

Warm up:- Arm swings and a few twists, over n unders

Push Ups
3-3-3-3-3
Pin 5 - Pin 5 - Pin 4 - Pin 3 - Pin 1
Only just but I made it

Max reps at Pin 5 = 10 reps


U/H Pull downs using high pully on knees

5 @ 5kg, 2 @ 10kg, 3 @ 25kg, 3 @ 35kg, 3 @ 40kg / 88lb
want to find max as its ages since I've done any so tried 3 @ 45kg / 99lb but failed
so 2 @ 42kg, 2 @ 43kg and finally 1 @ 44kg / 97lb is my 1RM for the day

I'm going to apply GD's strength progressions to these pull downs to try and alternate them with chin ups to get that elusive unassisted chin up.

1RM push up test and chin ups

Warm up:- spealler, 5 wall balls, 3 air squats

Squat Therapy with bar - air squat keeping hands above bar 4 x 3 reps
Felt it in my lower mid back muscles for sure!

Testing 1 RM push ups
3 @ bar at pin 4
2 @ pin 3
2 @ pin 2
1 @ pin 1 (approx 17" high)
1 @ push up bars on 4" box (approx 8" high)
1 @ push up bars on floor - failed
1 @ hands on 8" box

Chin ups with pull up rev
3 @ 2" from top
3 @ 4"
3 @ 5"
3 @ 6" only 2 failed 3rd rep - arms just gave out
3 @ 6" again and got them this time

Shoulder Press & Chin ups 1RM test

I tested my 1RM today so I can start my strength bias stuff as per GD’s advice to me for a simple strength program.

w/u spealler less leg swings, shoulder press 3 x 7kg
Shoulder Press (DL'd and Hang power cleaned the barbell each time)
3 @ 9kg
3 @ 14kg
2 @ 19kg
1 @ 23kg / 51lb
1 @ 25kg / 55lb
1 @ 26kg / 57lb this equalled my PR from 1 Jan 11 but definitely went up slightly easier - some shaking in the arms but not as slow as the last time but I was pretty sure I couldn’t manage 27kg / 59lb today so this is my 1RM for now.

Chin up using Pull Up Revolution
3 @ Top - highest point that I can comfortably get my leg in - giving the most assistance possible
2 @ 1” down
1 @ 2” down - this felt pretty easy compared to last time, last time I tried here it was rediculously hard    
1 @ 4” down
1 @ 6” down - still felt good and I expected to be done by now so decided to keep going see how far I got
1 @ 8” down
I suprised myself and thought should I try for an unassisted one - just to see - so I did and failed lol
1 @ 10” down -failed. It was pretty soon ie right after my failed attempt so waited 2 mins and tried again.
1 @ 10” down - failed again got about forhead to bar
1 @ 9” down - just made it - slight pause about nose to bar but dug deep and got my chin over the bar phew

Really surpised with my 1RM Chin PR     - I’m hoping with these measurements I can apply the same measured progress to my chins as I can to weights on a barbell.

TUESDAY 110426

Warm up:- spealler warm up
DL’s 5 @ 7kg, 5 @ 27kg, 3 @ 37kg, 3 @ 47kg

TUESDAY 110426
Deadlift 1-1-1-1-1-1-1 reps

57-62-67-70-73-75- 76kg / 167lbs PR by 4kg / 8lbs  

Really pleased with my 4kg PR today thats 110% BW

c.o stretching and foam roller

110202 Overhead Squat & 110204 Snatch Balance

AM had a few mins so dropped to the deck to do some Push ups 1-2-1-1-1

PM Warm up:- arm swings/rotations, knee highs, over-n-unders, 15 abmat situps unachored butterfly, 5 decline situps, 15 abmat back extensions, smason strecth and twist, burgener skill transfers
Push ups 2 (2 proper consecutive full push ups with no pause - my first time ever = PR!!)-1, chin up challenge with pullup revoution assist 5-3-3-3-5 = 19 reps, OHS 7kg x 5

110202 Overhead Squat
Overhead Squat 1-1-1-1-1-1-1 reps
8-10-12-14-16PR-17PR-18kg / 40lb PR

Pleased with 3kg / 6.6lb PR today. My power snatch technique felt great with that 18kg too also a PR!!!
My shoulder flexibily is slowly improving but I still need a wide OHS / snatch grip which can be tough on the wrists!

Couldn’t really remember doing snatch balance before so thought I’d try it and see how I got on - kind of a skill wod

110204 Snatch Balance
Snatch balance 3-3-3-3-3
8-10-11-12-12kg / 26lb All PR’s

It felt good so thought I’d see how far I could go. Really pleased with how it went - my shoulders and wrists were feeling tired in that last set.

Just checked my records and I had done this before in April 10 although 1RM not 3RM with just an empty 7kg / 15lb bar and could hardly keep the weight up there and fell on my rear so really pleased with the improvement!! lol I never lost the weight once today (good job too as not good to do in the house), nearly in the last set but I steadied it and finished! So more PR’s for my collection Yeah!! I love crossfit!!!

Note to self:- do these outside in future so that you can dump the weight if nec!
C/O foam rolling and stretching

Excellent day for Progress and PR’s!!! 

101227 Split Jerk 1-1-1-1-1-1-1 reps & 101228 Front Squat, L pull ups

Warm up= arm swings/rotations, knee highs, dislocates, samson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions.

3 x press @ 8kg, 2 x push jerk @ 8kg, split jerk 5 @ 8kg, 3 x 14kg, 2 x 18kg, 2 x 20kg

101227
Split Jerk 1-1-1-1-1-1-1 reps

22-24-26-28 Poor form - 28 PR - 29 PR - 30kg / 66b F
That was my 7th but I wanted to get the 30kg / 66lb so went again with more aggression and got it - a little wobly at the top but I got it - does it still cound as a PR?

I also power cleaned each one 30kg my 1RM for my power clean too.

5 mins later - samson stretch, front squat x 3 @ 14kg, x 2 @ 20kg, pulls ups blue band pin 5 x 3, blue band pin 4 x 3

101228 Front Squat, L pull ups
Puppies
5 rounds for time of:
20kg / 44lb pound Front squat, 3 reps
7 pull-ups blue band pin 4 (1st round feet together, rest feet 12-14" apart)

Done in 5.15 mins PR by 6.16 mins when did it in 11.34 mins not rushed after being ill
Splits 0.57, 0.58, 0.59, 1.08, 1.11.

Note to self :- do same blue band pin 4 next time but with feet together and maybe a kg or 2 on front squat and aim for same time or less.

100814 & 100812 Pulls ups and "Coe" RIP

Saturday, August 14th, 2010 - Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

I did assisted pull ups with less and less resistance
Blue band assisted at pin 3 with feet 12” apart
Blue band assisted at pin 3 with feet together
Blue band assisted at pin 2 with feet 12” apart - PR
Blue band assisted at pin 2 with feet together - PR
attempted Blue band assisted at pin 1 but this gave hardly any assistant at all as it was so close to the floor = failed
Red band assisted at pin 5 with feet 12” apart - PR
Red band assisted at pin 5 with feet together - PR wahoo!!! 


Excellent - I’m really pleased with this PR - I remember buying the red band back in feb and trying it at pin 5 and hardly got off the floor and I wondered how long it would be before I could do it and today I did it wahoo!! Hopefully that unassisted one might not be too far away.

After a few mins went for

Thursday, August 12th, 2010 - “Coe” - RIP

Puppies
Five rounds for time of:
10-25 pound Thruster, 10 reps - I did 25lb / 12kg
10 Push-ups - at bar at pin 3 (broken as req)

Done in 14.36 mins
Splits 1.44, 3.57, 3.11, 3.16, 3.26

This was tough 2 days after Adam Brown and rough on the shoulders but I did it - pushed thru the harder push ups same last Adam Brown so please with that - I nearly dropped to easier ones but nope my Crossfit ‘no quit’ mentallity kicked in and hoorah I did it.

Wednesday, August 4th, 2010 - Snatch, C&J; AMRAP Squat cleans, Pull ups, Double-Unders

I started early in the day and decided I needed some clean practise and so watched rips dvd on the Power clean and did some practice with empty 7kg / 15lb bar for about an hour - it went well and I felt my form was good. It was nice day and so I thought I'd catch up on a wod I've waiting to do as I needed to go outside to do it (I cant dump any weights in the house) Hence the wod below

Wednesday, August 4th, 2010 - Snatch, C&J; AMRAP Squat cleans, Pull ups, Double-Unders

less DU for me subbed hanging knee raises

Pack
Snatch, 1 rep - 12kg / 26lb - PR by 5kg / 11lb
Clean and jerk, 1 rep - 25kg / 55lb - PR by 1kg / 2lb
As many rounds and reps as possible in ten minutes of:
30kg Squat clean, 6 reps - I wrote down squat in my notes I just this second realised and missed the clean DOH!!! so I did 30kg / 66lb Squats
12 Pull-ups - subbed 30kg / 66lb pull downs due to logistics
Hanging Knee raises x 5 reps

Rounds:-  2 completed + 6 squats, 12 pulls and 3 knee raises

A long very session, with various brain farts thru out = Not good but pleased with my pr's

From my note book that I write my wods in I had written target for snatch was 24kg / 53lb and C&J 10kg / 22lb so I got out there and decided to get warmed up with the snatch did

7kg / 15lb x 2
12kg / 26lb x 1 then failed the next 2 
9kg / 19lb x 1
12kg / 26lb x 1
13kg / 26lb x Failed -
I know I have tired arms from yesterdays OHS - (another brain fart moment) but there was no way I gonna get 24kg - wheres my head DOH I must have wrote them down wrong 24 must have been C&J which makes far more sense and 10kg was the snatch OMG what was I thinking!!!
OK so erm well I guess I PR'd my snatch with 12kg / 26lb lol - let try the C&J

After practicing Power cleans earlier thought I'd try them to see how I got on


12kg / 26lb x 2
17kg / 37lb x 2
22kg / 48lb x 1
25kg / 55lb x 1

Ok that's about my limit I was thinking I would automatically squat clean as the weight got heavier but I didn't (another brain fart) so thought I try Squat Clean and jerk to see the difference expecially as that's what the wod should be so..


17kg / 37lb x1
22kg / 48lb x 1
25kg / 55lb x 1 Wahoo I did but I'm feeling pretty knackered and there is another 10 min wod to go OMG been at it over an hour now!!!

Then got the rest of the wod done - or so I thought thill I come to post and when I copied and pasted the wod I read 30kg Squats CLEANS - OMG I did squats = another Major brain fart !!!

So no idea where my head was today!! It's my first two days consecutive wods since I hurt my foot as I was feeling I was doing enough and Boy what a day!!! pleased with PR's but not the craziness and not thinking straight!!!

no wod but got 3 full push ups

Time just flew by today so didn't get a wod in but managed to find a few mins to do a few push ups..

Did 10 against the back of the chair then thought I'd try a full one on the floor as its a while since I had got one and Yay - I did a full push up - full range ie nose to floor!!

I rested about a min / min and half and tried again - Yay I got another so I rested about a min / min and half and tried again - and Yay I got another - hat trick wahoo!!!!

Not consecutive in the true sense of the word but it's my first time getting 3 full ones of that range (nose to floor) in a day - so 3 in about 5 mins is pretty awesome!!!!

My rest has obviously done me good!! Have to try some pull ups soon too!!

100412 Snatch Balance

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, shoulder warm up as yesterday, 5 ohs squats with band disclocates, then more dislocates with dowel. snatch balance practice with dowel.

100412
Snatch balance 1-1-1-1-1-1-1

First time doing these so just used empty bar 7kg and tried the movement. Failed the 2nd attempt, weight went back - I countered it a it went it forward and I fell on my rear
Curious moevement for sure - it was different - I can see why it can help other movements - very good. I need a few more tries at this one before I gently up the weight tho’.

Cashout:- Bench press with hands at push up distance (trying to get stronger at press ups) 7kg x 5, 10kg x 5, 15 x 3
3RM:- 20-25-26-27-28   1RM 30-31-32-33kg/72lb NEW PR  - last time I did bench at normal hand width with my max was 31kg in Jan 10

100128

Warm up:- arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates with 10 o/h air squats, 10 push ups against upper thigh high bar.
Warm up back sqauts of 17 x 5, 27 x 3, 37 x 2

100128
Back Squat 1-1-1-1-1-1-1 reps

42 - 47 - 50 (tied pr from 091213) - 52(PR) - 53(PR) - 54(PR) - 55 kg / 121 lb NEW PR by 5kg / 11lb wahoo!!!

Felt really good - I had to really work at that last one but considering I wasn't looking forward to this WOD - not sure why but been a bit down the last few days - I felt strong once I got into it and felt great and back to my normal self afterwards Yay!

Cash out:- Hanging knee-to-elbows attempts (3/4 of the way there) x 3,3
Hanging L sit attempts (about a 1/4 of the way) x 3
45 Deg decline situps x 3

Tuesday 100125

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions

Tuesday 100125
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Power clean - 12kg x 2, 17 x 2, 22 x 2, 27 x 1, 27 x 1, 28 x 1, 29 x 1(PR), 30kg x 1(PR) - this was getting heavy to catch on the way down with no bumpers so stopped.
Bench - 10kg x 10, 15 x 3, 20 x 3, 25 x 2, 27 x 1, 29 x 1, 30 x 1(PR), 31 x 1 (PR)
OH Squat - 7kg x 2, 8 x 1, 10 x 1, 12 x 1F, 12 x 1(PR) - never managed these before as bar not really long enough - but after doing dislocates during warm ups and although a little unconfortable took a grip on the screw area of my 5ft bar I managed it wahoo! So all these were technically PR's

Crossfit 2 total = 73kg / 160 lb

Need to work on my power clean technique, it's getting better but still think I was muscling it up rather than shrug and rack - if you know what I mean. But not being able to dump it if nec is making me a little wary/cautious I think.

FRIDAY 100108 & Sunday 100110

Went for a two in one today as it made sense as I'm trying to catch up

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 air squats. Power clean and push jerk @ 10kg x 3, 15 x 3 and 20 x 2

FRIDAY 100108
Power clean 1-1-1-1-1-1-1 reps
21PR-22PR-24PR-26PR-28PR(61lb)-27-30f-29f

Sunday 100110
Push Jerk 1-1-1-1-1-1-1 reps
21PR-22PR-24PR-26PR(57lb)-28f-27 just (pushed to lock out, if at the games it would count but not the greatest form me thinks so won't count it as pr)

Pretty fatigued today especially after thrusters yesterday but fairly pleased with progress. Surprised myself how well I did/was doing and then failed miserably ie muscle failure and I dropped the barbell (I workout in my spareroom and try never to drop the bar!) - which then turned into a bit of a mental thing because I just couldn't do it. called it quits but then tried again with just 20kg on the bar and pulled it that hard I had to pull it down DOH!!!

Not done 1RM power cleans or push jerks before so all good base to work from. The most I've ever had over my head was a 25kg 1RM Press so please with 26 / 27kg. But next time I don't think a two in one is the best idea, you can't really give one your all, kind of divided if you know what I mean - it makes you realise what muscles you use tho' lol.

Monday 091228 Thursday 091231

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 push ups against mid thigh bar, 10 air squats, 10 bench dips against bar.

Monday 091228
Snatch 1-1-1-1-1-1-1 reps

First time doing snatches so did Snatch practice, jumps, landings etc, snatches with broom, felt good so thought I’d try with 10kg bar - struggled because I can’t get the grip wide enough - I need to have the bar about 6-8 inches above my head right??? well I can’t get it any lower than about 12-14 inches!!! The bar is too short DOH!!! I’m using a 1 inch bar that’s only 5ft and my hands up against the screw thread and I can’t go any further grrrr - I managed 2 but obviously once I get up overhead it’s uncomfortable as I can’t get back far enough so I gave up and tried something else….

Thursday 091231
“Angie”

Puppiecup ‘ish:
For time:
25 Beginner or Assisted Pull ups - blue band assist chins broken into 10,4,2,1,1,1,1,1,1,1,1,1
25 Box Push ups against mid thigh high bar - broken into 11,4,2,2,2,2,1,1
25 Abmat Sit ups - unachored unbroken
25 Squats - unbroken

Done in 6.23 mins

Compared to
“Angie”
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups - I did 20 black band assist u/h (chins) - broken into 7,3,6,2,2
20 Push-ups or 30 Box Push ups or 35 Wall Push ups - I did push ups again upper thigh height bar - broken into 8,6,3,2
20 Sit ups (do not do crunches) - abmats unachored - broken into 15,3,2
20-50 Squats (depending on ability) - I did 20 air squats unbroken - wahoo

Done in 5.00 mins

Biceps were cramping a little during chins - I had some some max tries in warm up so this obviously didn’t help - but Angie wasn’t planned at that point!!! but pleased with Angie overall.


Not sure what to do about my barbell length!!!!!! Do I get a 6ft and hope it long enough - should be ok - I only need about about another hand width I think grrrr - I guess I should get a proper 7ft oly bar but the room I workout in won’t take it - it’s only a small box/spare room and I’ve only got a few 2” plates that I used on my power rack