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.

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.

Bench Press + metcon 110824 Santiago

Warm up:- speller, wall balls, bench press 10 @ 7kg

CFSB Lite
Bench Press
10 @ 12kg
6 @ 22kg
3 @ 31kg / 68lb - failed 3rd rep about 1/2 up with left side grrr - thank goodness for my safety bars. Rested a few mins and tried to lift it but nope, had to slide out from under it.


Pre metcon warm up
Hang squat clean 3 @ 2kg DB's, 3 @ 4kg DB's, 2 @ 7kg DB's, 3 PU Rev assisted chin ups, Power cleans 3 @7kg, 3 @ 12kg, 2 @ 16kg - found a strange pain in right glut when lifting so rolled on a tennis ball, 3 push ups on knees

Metcon 110924 Santiago scaled to
3 RFT of
7kg / 15lb DB Hand Squat Clean x 12
PU rev chin ups x 12
16kg / 35lb Power Clean x 10
10 push ups - on knees

Done in:- Stopped after 2 rounds @ 14.57mins - so slow - I felt like I was going in slow motion.
The DB HSC were tough, the chins were slow and broken up (5-3-2-2 & 4-3-2-2-1), PC's were ok and felt light by comparison to the rest, Push ups I did all on knees due to room logistics and although broken up I was quite pleased with. But after 2 rounds and way over my normal 10 mins range I decided to stop and not be pig headed.

Stretch and foam roller

Bench Press + 110811 DU's, Box jumps. KB Swings

Warm up:- spealler, wallballs, 8 chin ups PU rev assit top, 3 push ups red band assited pin 3, 5 beginner body rows

CFSB Lite
Bench Press 3’s
10 @ 12kg
6 @ 21kg
3 @ 30kg / 66lb not an all time pr (33kg/73lb Sept 10) but pr since wrist injury and indicator of getting my strength back

Pre metcon warm up:- 3 tuck jumps, 3 box jumps 8”, 4 DB swings @ 2kg, 3 @ 7kg, 3 @ 11kg

110811 DU’s, Box jumps & KB Swings scaled to
3 RFT of
20 tuck jumps
15 Box jumps @ 8”
10 DB swings @ 11kg / 24lb

Done in 9.18mins
Splits 2.36, 3.08, 3.34

Enjoyed this wod, my abs surely know to it the nect morning but it was a great wod. Hopefully my foot will be fine too.

Bench Press + Metcon 110922 5KM

Warm up:- Spealler, 10 wallballs, 3 mountain climbers, 3 squat thrusts,10 situps, 10 back ext’s,

Bench Press
10 @ 12kg
6 @ 20kg
3 @ 29kg / 64lb

Metcon 110922 5KM
Scaled to Elliptical and 2 miles
Done in 19.14 secs PR by 29 secs finally a PR at something this week!!

I went for a PR on 1 mile and got it at 9.07mins Yay, I then backed off but then decided to carry on and my pace was pretty good to I decided to see what my 2 miles was and a finished with a very bit of a push at a wonderful surprise of 19.14 giving my a great PR.

Felt great to PR after a few failures this week.

Stretch, Mobility and Foam Roller

Bench Press + Metcon 110820

Warm up:- Spealler, 10 wallballs, 12 red band dislocates, 4 mountain climbers, 2 hollow body rocks, 10 situps, 10 back ext's, 8 assisted chin ups, 10 push ups pin 5, 5 beginner body rows

Bench Press
10 @ 12kg
6 @ 18kg
3 @ 28kg / 61lb

Metcon 110820 Mu's and Squats
3RFT of
5 Squat MU's
25 Squat

Done in 6.02 mins
Splits:- 1.33, 2.11, 2.17

Great to wod again since severe sleep deprevation started after tuesday grrrr.

Bench Press, RIng Rows, Press, Deadlift

Warm up:- Spealler, 10 wall balls, 10 abmat situps, 10 abmat back extentions, red band dislocates, 5 moutain climbers, 5 squat thrusts

Bench Press
10 @ 10kg / 22lb
6 @ 20kg / 44lb
3 @ 27kg / 59lb

Beginger Ring Rows
6 @ Heels under rings
4 @ -2.5" from rings
3 @ -5" from rings
After each set I did a seated MU to get up off the floor finishing with a support hold for a few secs

Press
10 @ 8kg / 17lb
6 @ 14kg / 31lb
5 @ 20kg / 44lb - failed 5th rep - could hardly budge it! I did this 19th Aug 11 but haven't pressed since so I guess not a total suprise but still annoying grrrr Also programing Press after Bench maybe too much too?

Deadlift - changed to 5's due not DL'ing in 3 weeks and so it seems a good choice/time
10 @ 10kg / 22lb
8 @ 25kg / 55lb
6 @ 35kg / 77lb
5 @ 46kg / 101lb

Stretch and foam roller, tried a push up but only got a few inches again.

Back Squat, Bench Press, Pull down + Metcon Helen

Those deadlifts beat me up a little so took an extra rest day.

Warm up:- spealler, 10 wallballs, red band dislocates

Back Squat
8 x Air
5 @ 10kg / 22lb
4 @ 15kg / 33lb
3 @ 20kg / 44lb
Starting back slow and will check form next session

Bench Press
10 @ 10kg / 22lb
6 @ 18kg / 40 lb
3 @ 26kg / 57lb

Pull downs (close grip underhand on knees)
10 @ 20kg / 44lb
6 @ 30kg / 66lb
3 @ 43kg / 95lb

Metcon
110723 Helen scaled
3RFT
Run 200m (+ up and down stairs to get outside)
12 KB / DB swngs @ 7kg (long time since I've done any swings)
6 pull ups - PU rev assist top

Done in 11.10
Splits Run:- 1.49, Swings and PU's (chins 4-2-1)1.34 = Rnd 1 - 3.23
1.58, 1.51 = Rnd 2 - 3.49 (PUs were 4 pull ups and 2 chins)
1.52, 2.03 = Rnd 3 - 3.55 (PU's were 3 ull ups and 3 chins 2-1)

Still getting back into it so didn't push too hard but todays workout felt good. The warm ups sets at 10 & 6 felt muhc better than 5 & 4 like I was doing - thanks again kempie

Stretch and foam roller, tried for a full push up and felt stronger but still only got about 4-5 inches rom the ground grrr

Squat, Bench Press, Chins, Metcon Cindy

Warm up:- Spealler, wall balls, kick ups, 10 abmat sit-ups, abmat 10 b/e tried for a push up again but failed. - not tally surprised as not completely on top form after only about 2 hours sleep night before last!

Squat
3 x air
3 x feet 13" from wall
3 x feet 12" from wall
3 x knees to bench

Bench Press - Test 1 RM
5 @ 10kg / 22lb
4 @ 15kg / 33lb
3 @ 20kg / 44lb
2 @ 25kg / 55lb
1 @ 30kg / 66lb
1 @ 32kg / 70lb
1 @ 34kg / 75lb (last time I tried a 1RM bench was 35kg / 77lb Apr 10, last time I benched anything was 3RM 33kg /73lb Sept 10!! Should be able to exceed this in no time following GD's linear progression)

Chin ups with PU rev assist
5 @ top
4 @ 3" down
3 @ 5.5"
3 @ 8" - got 2 and failed 3rd rep forehead to bar grrrr

Metcon - Cindy scaled
AMRAP in 10 mins
3 pull ups - PU rev chins
4 push ups - bar at pin 5
7 Squats
Completed 8 rounds + 3PU + 4PU + 4 squats
Splits :- 0.53, 0.55, 1.00, 1.08, 1.11, 1.11, 1.12, 1.26, 0.58 unfinished round

110501 Ring rws, bench press, back squat

Warm up:- Spealler warm up, 5 ring rows, 3 push ups at bar 5, back squat x 5@ 7kg, 5 x 17kg, 3 x 25kg

SUNDAY 110501
Three rounds for time of:
15 Ring rows - feet under rings (15, 6-4-5, 5-5-5)
15-25 pound Bench press, 15 reps - subbed push ups at bar 5 (15, 8-6, 8-4-2)
55 pound / 25kg Back squat, 15 reps (15, 10-5, 7-8)

Done in 18.20mins
Splits:- 1.08, 1.12, 1.49, 2.04, 1.47, 2.53, 2.40, 1.51, 2.50

Higher rep ranges were tough today but felt great to do something

Cash out:- foam roller and stretch

101204 Crossfit Total 2

After a few days of lack of sleep and craziness I managed to wod today hoorah

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, some burgener skill transfers

SATURDAY 101204
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.

Power clean - w/u 14kg x 3, 19 x 3, 24 x 2,
27 -28 -30 - 32kg / 70lb (PR) - 34kg F

Bench - w/u 10kg x 5, 15 x 3, 20 x 2,
25 - 28 - 30 - 32 - 34kg / 75lb

OH Squat - w/u 7kg x 3, 8 x 2,
10 - 12 -14 -15 - 16kg / 35lb (PR)

Crossfit 2 total = 82kg / 180lb compared to last time Jan 10 = 73kg / 160 lb

During stretching afterwards I tried for a push up and got one - nose to floor - Yay me! first one since sept after 4 or 5 failed tries. Must try and keep them up and get strong enough to do some consecutive ones!

Bench Press 3RM

Bench Press 3RM

3-3-3-3-3

22 - 27 - 30 - 32 - 33kg / 72lb NEW PR

Cash out:- Decline sit ups x 5

Oh this evening my right glute area has been giving me some real grief when I walk or lift my leg up - I don't think my body was ready for them right leg pistols yesterday!!! We live and learn don't we!

100525 "Fran"

Warm up:- a few arm swings, over-n-unders, lat and front raises, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 10 push ups against pin 5 (straight thru pretty easy so go pin4 from now on), 3 blue band assist chin ups

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Last time Fran came up we recommended going as close to RX’d as possible.  This time we want you to move fast.

I scaled to one of the recommend variations of 9 sets of 5 each exercise but kept the same 14kg / 30lb weight and same blue band assist pull ups the same as last time to see if there was a difference.

Done in 9.49 mins NEW PR compared to 11 mins 100112

I did all chin up today with a little jump assist for reps 3-5 in the later rounds
It actually felt slow and the weight felt heavy to my surprise but PR by 1.11 secs isn’t too bad is it?

Cash out:- Bench press 7kg x 3, 12kg x 3 3RM 17kg - 22kg -22kg again width wider grip - 27kg - 30kg / 66lb PR by 2kg / 4lb
wasn’t at my limit but after Fran wasn’t going to stupidly push and was pleased with progress as I need to get my push ups back.

NB synergy sachet taken PWO again

100423 HPC and burpees

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders. 10 push ups against pin 5, 10 HPC @ 10kg, 3 squat thrusts.

100423
Puppies + ‘cup mix
Three rounds for time of:
15-25 pound Hang power cleans, 12 reps - I did 27lb / 12kg
10 squat thrusts

Done in 5.45mins

Good metcon - my squats thrusts although still torture feel like they are actually making progress - feeling much better and more fluid - really pleased.

I really need to get my weakness sorted so that I can up the scaling a little - there seems to be one part of most wods that I can't do past buttercup/puppies grrrrr - but it's getting there slowly - I should probably just be more patient hey? My weights are gradully increasing nicely but the bodyweight stuff is very slow grrrr

These HPC were easy peasy for me today I really should have upped the weight more but noted for next time.

Cash out:- Bench press:- 10kg x 5, 15 x 5, 20 x 3, 25 x 3, 1RM’s 30-32-33-34-35 New PR by 2 kg  
That's a half my Bodyweight Bench for me - yay me

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

Thurs 100218 Linda

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 5 push ups at mid thigh high bar, 4 over n unders, 5 shoulder dislocates with o/h squats with band. + warm up of 2-3's of deadlifts and cleans with 7kg, 12kg, 17kg and then deadlift only 27kg & 34kg

"Linda"

Puppies:
Drop the sets doing 10-8-6-4-2 and use the following guidelines
Deadlift:  up to 50% body weight - I did 50% = 34kg / 75lb
Bench press:  up to 30% of body weight - subbed push up against mid thigh bar due to lack of space (lower than last time by 1 pin I hope)
Clean: up to 25% of body weight - 25% = 17kg /3 37lb
Done in 11.40

Compared to 28 Nov 09
“Linda”
10-8-6-4-2 reps of the triplet:
Deadlift: 1 1/2 body weight - sclaed by 0.25 = 22kg / 48lb
Bench press: body weight - subbed push up against mid thigh high bar
Clean: 3/4 body weight - subbed power cleans with an empty 7kg bar only
Done in 12.33 mins

This is my second Linda and I'm really pleased with my compared progress - not so much on push ups (a real goat got to really start pushing on them now getting near and nearer the floor) but my deadlift weight increased, my squat cleans with good weight over power cleans with hardly any weight and quicker to boot - overall Awesome - How can anyone not love crossfit!!!

Cashout:- Chin ups with blue band assist - feet together giving least assstance x 4,3,2,2
45 deg decline situp ghd style x 8

Upperbody only due to foot

My foot is still giving my a fair bit of grief and I'm still needing to elevate it thru the day to get some relief but I'm off the pain killers now so that's progress I feel.

The rest of me wants to do something though grrrr

I also tried to walk on it a bit more normally today and grrrrr made it ache again!!!!

I decided to try somethine but stick to the bench because by staying seated as much as possiblle I reduce the feet movement as much as poss.

15-12-9 reps of
Chin/Pull down (seated) @ 20kg / 44 lb
Bench Press @ 20kg / 44lb
Seated Overhead Press @ 12kg / 26lb

and my arms are still shaking lol so definitely know I've done it. Very close to muscle failure on BP and SP too phew.

I know being seated goes against the whole core stability whole body movements thingy but it was the safest way I felt I could at least do something with my foot being so sensitive to movement at the mo!

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 091225 & Tuesday 091229

I also just watched the deadlifting section of the ladies at crossfit games 2009 wow they can lift big!!! One lady (althought looking slightly masculine compared to the others) did all 16 bars!! The top bar was 365 lbs / 165kg I've got a long way to get to that lol


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, Bench Press - 5 x 12kg, 3 x 17kg, 2 x 22kg, 2 x 60 kg

FRIDAY 091225
Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.

25-18-27-12-29 PR-10kg

Total Load 121kg / 266lbs

Felt good afterwards and as I'm playing catch up thought I'd do one of 5k rows but subbed as the run subbed on the elliptical lol

Tuesday 091229
Did 2500 meters level 4 no arms
Did in 16.57mins
Was pleased with the progress - not done 2500 constant before and my tempo and my beathing got into a great rhythm making it much easier to carry on - awesome I must be getting fitter!

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps (5 with 1.5kg), 10 Abmat back extentions (5 with 1.5kg), 10 push ups at lower thigh high bar (still tough 4,2,2,2), 5 o/h squats with dowel then 5kg with 8kg bar, 10 chin ups with green band assist + small jump, 10 bench dips against bar.

Friday 091211
Puppies:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight arms and tucked legs, 3-5 reps
5-10 Push-ups

No rings so did something similar but slightly different
I did..
5 Push ups @ lower thigh high bar
5 Invert attempts - mainly knees to elbow attempts
5 DB Bench Press @ 2 x 5kg
4 Push ups @ above knee high bar
5 Invert attempts - mainly knees to elbow attempts
4 DB Bench Press @ 2 x 7kg
3 Push ups @ below knee high bar
5 knee raises with pause at the top
3 DB Bench Press @ 2 x 10kg
2 Push ups @ no more rack positions so tried small platform about 4 inches from floor - failed miserably, tried on atoher plate ie 6 inches high and failed miserably again
5 Invert attempts - mainly knees to elbow attempts
2 DB Bench Press @ 2 x 11kg (couldn't get 12kg safely into position) - 1rep went well but failed 2nd - left arm gave in and I I partially dropped the DB on my pec - grrrrrr
1 Push ups @ floor - failed miserably
5 Invert attempts - mainly knees to elbow attempts
1 forget the the DB's and went for 2 reps push ups on the 'below knee high bar' just so I could finish on a high.

Enjoyed the challenge - dissapointed with my failures but made progress by 2 lower positions on my power rack. Also was starting to get higher on the knees to elbows - started to get a little bum tuck upwards and a little pull from the arms/lats - felt like progress anyway.