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 2012-08-07 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!!

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.

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.

My own upper body wod - avoiding foot pain

Made up my own as I'm avoiding any burpees, box jumps, running etc - basicaly anything that will make my foot hurt lol

So as I know my muscular endurance seems to have reduced significantly from my lack of wods since hurting my foot I went for..

3 RFT of

10 Assist pull ups - blue band pin 5 = (6,4), (5,3,2 with jump), (5,3,2 with jump)
10 push ups - bar at pin 4 = 10, (5,3,2), (5,3,2)
5 Hanging KTE attempts = (3,2), (3,2), (3,2)
10 Bench Dips - legs nearly 45 degs= 10, (5,3,2), (5,5)

Done in 10.34 mins
Splits were 2.22, 3.56, 4.15 - see I told you!!

It was definitly muscle fatigue that slowed and not cardio - which is good that my cardio is keeping up as I remember when it couldn't lol - but muscle fatigue in those rep range is dissapointing - but hey onwards and upward!

100701 pull ups, dips, sit ups and squats

100701

Puppies:
Four rounds for time of:
10 Pull-ups (Beginner or assisted okay) - blue band assisted at pin 5 (6 chins and 4 pulls with feet wide)
10 Dips (Assisted or bench dips okay) - bench with knees about 60 degres
10 Sit-ups - abmat unachored
10 Squats

Done in 11.04 mins
Splits:- 2.13, 2.41, 2.50, 3.19

Lacking sleep and food so fairly pleased with getting wod in today.

100521 Run 400M / 50 squats x4 & 100522 “J.T.”

Not much of a warm up today, few arm swings, knee highs, over-n-unders and a few meters on elliptical and 5 squats with a squat stretch

100521 Run 400M / 50 squats x4
Puppies
3 rounds
Run 400 M - I did 400m on elliptical at level 4
20 Squats

Done in 10.56 mins

Took a 5 mins rest and then did

a few arm rotations, some ring rows (with knees bent), 5 push ups against bar at pin 5, 5 HSPU progs with knees on 8" box, was looking to 15 & 9 on higher level ie bench so tried but the one I tried was an only just and I really felt it in my triceps from yesterday push jerks doh!! stick to the 8" today

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.

Hopefully I won't pay too dearly tomorrow for my sillyness today!! I just don't like feeling / being behind! 

100512 MU's, Powers Cleans, Run 220m

Warm up:- arm swings/rotations, knee highs, side-to-side lunges with overhead press, k starr’ over-n-unders, 10 abmat situps unachored butterfly, 10 abmat back extensions, 3 push ups against pin 5, 3 push ups against pin 4, 3 push ups against pin 3, 3 push ups against pin 2, 3 Blue band assisted chin ups at pin 5, 3 Blue band assisted chin ups at pin 4, 1 Blue band assisted chin ups at pin 3 and failed the next, 10 bar dips, 3 push ups against pin 1, 10 power cleans @ 10kg, Elliptical for about 5 meters, planned to do bar muscle ups at waist height so tried one and on 2nd decent bar come off pins and I landed on rear so ok 3 dip/3pu’s sub it is.

100512
Puppies/pack mix
Five rounds for time of
5 Squat muscle-ups - subbed 3 bar dips / 3 blue band assisted pull ups per MU
10-25 pound Power clean, 10 reps - I did 12kg / 26lb
Run 220 meters - I did elliptical no arms level 4

Done in 29.05 mins The subs really slowed it down and I had to walk from one room to another to get to elliptical.

Splits 5.35, 5.52, 5.51, 6.06, 5.39

Rnd 1 & 2 were all chins, 3,4 & 5 were mix of chins and pulls - some had a little jump, later rounds had feet apart to give more assistance.
Power cleans were very light and so flew thru them - def up the weight next time and I’m going to order some rings from the US as the subs drive me round the bend!!

100426 Wall Ball / Muscle ups

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders, 10 push ups at pin 3 NEW PR, 5 bar dips at pin 3, 5 blue band assistaed pull ups at pin 5, 5 thrusters @ 10kg

100426 Wall Ball /Muscle-ups
Puppies:
25 Wall ball shots, 6-8 pound ball - subbed thrusters @ 30lb / 14kg
5 Muscle-ups - subbed 3 blue band assisted pull ups at pin 4 & 3 bar dips at pin 3
20 Wall ball shots, 6-8 pound ball
4 Muscle-ups
15 Wall ball shots, 6-8 pound ball
3 Muscle-ups
10 Wall ball shots, 6-8 pound ball
2 Muscle-ups
5 Wall ball shots, 6-8 pound ball
1 Muscle-ups

Done in 25.38 omg - thrusters were a bit of a slog but I got there in the end. I though about quitted after 2 round at 14 mins but decided I wouldn't quit no matter what. Struggled with oxygen and wrists were tender during the thrusts too.
Chin ups were with small jump assist as I tired and dips were the easy bit lol

100422 Back squats and dips

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n'unders. 10 abmat situps (5 arms over chest, 5 arms t side of head), 10 abmat back extensions, 10 squats with 5 band dislocates.
5 bar dips, back squat @ 7kg x 3, 12kg x 3, 25 kg x 3

100422
Puppies:
Four rounds for load and time of
Back Squat, 3 reps - I did 25kg / 55lb - feeling week today
10 Dips or Bench Dips

Done in 3.49

poor sleep and eating again and felt pretty week - should squat much heavier but just couldn't do it today.

Cash ou:- Hanging KTE attempts x 1,3,3,3

100301 "War Frank"

Day 10 of My personal push up & chin up challenge:- push ups against pin 2 x 14 reps (5,5,4), chin ups with blue band feet together x 14 reps (5,5,4) done this morning.


Warm up:- few arm swings, knee highs and over-n-unders, 5 squats, 10 abmat situps unanchoured, 10 abmat back extenstions, 5 push ups against bar at pin 2, 3 chin ups and 2 tries with new band but it gives me very little assistance so need to get stronger before that helps.

100301 "War Frank"

Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice - subbed 3 pulls ups & 3 bench dips against bar at pin 2 (chins for Rnd 1 & 3 and pulls in Rnd 2)
20 Squats
10 Situps - abmat unanchored

Done in 13.20 mins (splits 4.20, 4.28, 4.32)

Pull ups were tough during this wod but my squats felt faster than a few days ago which I pleased about - Good WOD

JT

My sprained ankle is allowing me to not need it so elevated and it's not so sensitive today thank god - it's going to take longer than I thought (I see that now, I thought it was just a 48 hours and I'll be fine thing but apparantly not - it's still swollen and I still can't put my weight on my flat foot ) but my energy levels were good enough for me to a little something this evening - much later than normal but that's life.

Warm up:- arm swings/rotations, 10 situps, 10 supermans

12-9-6 reps of
Push ups (against the back of sofa balancing on right foot only)
Bench dips (against arm of sofa balancing on right foot only)
HSPU progs (over the arm of sofa)

Not timed as careful of foot but I felt great for getting a sweat on when I haven't moved much at all since saturday

I thought about some one legged squats but my right leg is working hard carry me around in all these silly awkward positions, hips and knees know to it!!
Got to go put my foot up now!!

Sunday 091220

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, another 20 with free arms, 10 abmat back extensions, 10 push ups against mid thigh high bar, 10 blue band assisted chin ups, 5 air squats, 5 OH Squats with dowel.

Sunday 091220
Puppies / pack mix
Three rounds for time of:
4 beginner rope climbs
15 Bench dips against bar
15 Squats

Done in 9.35 mins (splits 3.00,3.19,3.15)

Want to push myself a little harder now - think I've been taking the easier route sometimes - as being too scrict with scaling ie if I can't do one part of it I chicken out and did the buttercups or puppies so think I may mix them up a little and try to push more where I can. Hence todays puppies/pack mix - it worked well. More squats next time = pack.

I enjoyed this workout except for the rope burns to my fingers I tried a cheap tow rope last time and that was terrible, tried a good quality toe/boat rope this time and even with fingers gloves on my exposed fingers still got torn up!!! I think it's because the diameter is too small - Think I need to invest in a bigger one.

Cash out:- tried some differently assisted chin ups - I usually have the band horizontal with feet on but because of my height I can reach the bar from the floor so dead hangs with assistance were not happening and to stop it being a weekness as my chins are getting better all the time - I tried to hang a band from the bar and put my leg in it but it wasn't really happening either. I went back to black band to see if helped but not really - I tried 3-4 four deadhang (as much as the band would allow) and pulled for all I was worth but couldn't get any higher than eyes level with bar so slightly dissapointed but it's all the max attempts are progress isn't it.

Had a crazy day yesterday and fell a day behind but that's probably a good thing - allows for more pre WOD sort / prep time.

Warm up= 10 abmat situps, 10 abmat back extensions, 8 o/h (dowel) air squats, 1 samson stretch, 10 push ups at upper thigh high bar, 10 black band assist chin ups.

Tried a few cleans with a 7kg bar (fell over on the first on - think I pull up thing the weight was heavier and topple over backwards lol :n_blush: ) front sqaut still needs work I think so opted for power cleans after a few tries with 7kg. Which is still progress from last time as last time I did Elizabeth I did Hang Power cleans.

Wednesday 091118
“Elizabeth” scaled
15-12-9 Power cleans @ 10kg/22lb
22-18-14 (1.5X) Bench Dips on lower thigh high bar in power rack

Done in 7.07mins

I only did 15-12-9 bench dips before and boy did my triceps know to the incresed reps this time phew! But good workout.
In hindsight the 10kg was pretty light - need to up the weight to get it to feel right - if you know what I mean- it's that light that the hands are doing most of the work and the technique is less critical. Up it next time I think or maybe I should keep the weight the same but go for a full clean?? Maybe see how my front squats are doing next time Elizabeth comes up?

Today I did....

Sunday 091011
“Fran”
Three rounds, 15-12-9 thruster 95/65# 21-15-9 Pull ups
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary

So I scaled this a bit more to see how I got on as its my first "Fran" and wanted to keep it short and aim at target of the 3-5 mins.
I did 12-9-6 Thruster @ 10kg / 22lbs 15-12-9 U/H Pulldown on my knees @ 20kg / 44lbs.

I started off really well during my set of 12 pulldowns for some reasons started to think that I got loads more to do ie another 12-9-6,15-12-9 & 12-9-6,15-12-6 and thought I'm never going to have enough puff so I started to slow a little and have a breather starting to pace myself - during the 6 thrusters I glanced at the time and it dawned on my that this was the 3rd round and I was nearly done DOH!!! so I then finished up and stopped the timer at 5.50mins Phew! I had a moment of madness thinking for some reason! Should def. be able to do it faster next time.

After a fews mins I thought I still had some left in me and as I'm playing catch up from having 2 days off (tuesday spent 6 hours walking round town, wednesday recovery day) so I followed with "Elizabeth"

Monday, October 12, 2009
“Elizabeth”
Buttercups:
15-12-9
Dumbbell cleans - BB Hang Power Cleans @ 10kg / 22lbs
Bench Dips
Done in 4.35 Mins

I did Barbell Hang Power Cleans instead of DB cleans as I wanted to get my rack position / power clean technique better - it's beginning to be a more automatic and faster movement and I'm hitting my delts more now so my wrist are getting more flexible just need to shrug it more but I think that will come as I up the weight.

I'm really enjoying my crossfitting brandx and its scaling - short but intense and they are not wiping me out like some workouts have done. I know I'm using low weights at the moment but I want to get used to the movements, techniques and the cardio side up to scratch and then I'll start upping the weights.