Back Squat 5RM, Box jumps/Burpees/Box jumps, Max rep Front Squat

Wow serious DOMS yesterday and today in Abs - all of them!! - but cant keep having days off so decided to work through the pain today and hope it helps.

Back squat 5 rep
Work up to a heavy set of 3 or 5 reps
7kg x 5,
17kg x 5, 27kg x 5 33kg / 70lb x 5

Box Jumps/Burpees/Box Jumps
25 Box Jumps, 24”/20” - scaled to 25 step ups ( I originally was going to do 10 box jumps but my abs were still sore from Situps and Knee raises so it had to be step up again)
50 Burpees - scaled to 20 burpees (walked and knee down for push ups)
25 Box Jumps - scaled to 25 step ups

Done in 6.17mins - compared to 6.55mins last time
Splits 1.11, 3.54, 1.11

Max Reps Front Squat - Body Weight - scaled to 20kg
AMRAP in one set
Did 10 reps - compared to 7 reps last time

Bx 2012-12-11, Back Squat 5RM, Box jumps/Burpees/Box jumps, Max reps Front Squat

Bx 2012-12-11

Back squat 3 or 5 rep
Work up to a heavy set of 3 or 5 reps
7kg x 3, 17kg x 5, 27kg x 5
32kg / 70lb x 5

Its over 12 months since I’ve squatted anything near 32kg so thought I’d be sensible. My core and for felt good and strong so really pleased with that - look forward to building on and increased my 5RM of 44kg / 97lb from Aug 10!!!

Box Jumps/Burpees/Box Jumps

25 Box Jumps, 24”/20” - scaled to 25 step ups ( I originally was going to do 10 box jumps as wary of foot but my abs were still sore from Situps and Knee raises that 2 warm up box jumps was too painful)
50 Burpees - scaled to 20 burpees (walked and knee down for push ups)
25 Box Jumps - scaled to 25 step ups

Done in 6.55mins
Splits 1.17, 3.57, 1.39

Max Reps Front Squat - Body Weight - scaled to 20kg
AMRAP in one set
Did 7 reps only

Pretty tired so 7 reps not so bad but decide to be safe to workout another day than push it and be silly.

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!

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

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!

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!!!

Back squat + metcon 100928

Warm up:- speller, 5 wall balls, 10 sit-ups, 10 b/e, 8 chin up @ top

CFSB Lite
Back Squat
10 @ 20kg
5 @ 30kg
3 @ 38kg / 83lb


Pre metcon warm up - a few rep of all except wall balls and burpees

Metcon 110928 CF Games Event 10 scaled to
10 SDHP @ 14kg / 30lb
20 wallballs @ 5 kg to ceiling
10 TTB attempts
20 box jumps @ 8"
10 SDHP @ 16kg / 35lb
20 burpees - mainly walked out and all push up on knees
10 shoulder to Overhead @ 18kg

Done in 14.55mins inc 0.57 sec interruption

Tough wow! but somehow enjoyable lol - couldn't get enough oxygen for the burpees and shoulder to overhead!


Stretch and foam roller

Shoulder Press + Metcon 110807 CF games Master chipper

Warm up:- Spealler, wallballs, 5 mountain climbers (my hips are still clunking and I’m getting concerned?),  10 situps, 10 back ext's, 10 push ups @ pin 5, 5 beginner body rows, 8 (5-3) chin ups @ top

Press
10 @ 8kg
3 @ 14kg
5 @ 20kg / 44lb = 5RM from June 2010!

Pre metcon warm up:- 4 KTE attemtps, 5 powercleans @ 7kg, 10 SDHP @ 7kg

Metcon 110807 CrossFit Games Masters Chipper

Puppies: up and down scaled as below
10 Push-ups - @ pin 5
15 Wall ball shots, 6-8 pound ball to 10’ target - I used a 11lb / 5kg ball to ceiling
20 Toes-to-bar (or as high as able) - as high as I could
25 Power cleans, 15-20 pounds - 20lb / 9kg
30 Burpees - I did 1 with a full push and 15/16 with push on knees all walked out (lost count no idea why/how?), then I did 15 push up against Pin 5 with a jump and clap
40 Sumo deadlift high-pull, 10-15 pounds - 20lb / 9kg (broken 20-10-10)

Done in 14.02mins

If I hadn’t took soo many breath during breaks in SDHP could have finished under 14 mins grrr.
TTB attempts took a long time, haven’t done any in ages and I knew to it!! Also hips clunked at my legs got to the down position??? very odd
Was wary burpees because of foot and also hips clunking at plank.

Stretch and foam roller

101105 Lumberjack 20

I had a rest day yesterday after Barbie - wow I ache sooo much!!!!
Lumberjack today and I’m not sure they were the best 2 30mins wod for to me find my feet again but I enjoyed them

Warm up took nearly half an hour getting all equipment sorted and ready!

FRIDAY 101105
“LumberJack 20”
Puppies:
12 Deadlifts (45-55 lbs) - I did 55lbs / 25kg - in 1.02
Run 200-400m - I did 0.3 ellipitcal levl 4 - in 2.25
12 KB swings (15-20 lbs) - I did 20lb / 9kg DB swings in 0.44
Run 200-400m - I did 0.3 ellipitcal levl 4 in 2.18
12 Overhead Squats (pvc-25lbs) - I did empty 15lb / 7 kg bar (broken 6,6) in 2.25
Run 200-400m - I did 0.3 ellipitcal levl 4 - in 2.29
12 Burpees - I subbed 1 push up + hanging KTE attempt for each burpee as foot not ready for these yet - 3.06
Run200- 400m - I did 0.3 ellipitcal levl 4 in 2.30
12 Pullups (beginning or assisted okay) - I did Blue band assisted pin 5 (broken 6,3,3) - in 1.55
Run 200-400m - I did 0.3 ellipitcal levl 4 - 2.32
12 Box jumps (12-15”) - I did 10” step ups because of foot in 0.44
Run 200-400m - I did 0.3 ellipitcal levl 4 in 2.23
12 DB Squat Cleans (10-15lbs each) - I did 2 x 15lb / 7kg (lots of breathing between reps but never dropped the db’s) in 2.10
Run 200-400m - I did 0.3 ellipitcal levl 4 in 2.18

Done in 29.07 mins (includes walking from half equipment in one room and half in the other)

compared to last time Dec 09 28.31 mins but with 7kg DB/KB swings, Dowel OHS and Green Band so I’m pretty pleased overall.

The squat cleans were tough but I really enjoyed the workout overall and I feel great     and so pleased to be wodding again.

Saturday, August 21st, 2010 - Burpees, Box-Jumps, Toes to bar

SATURDAY 100821

Puppies

20-15 and 10 rep rounds of:
Burpees - I walked these in and out to protect my foot but get it used to the activity again - First rep or 2 were full push ups then I alternated, left knee down, right knee down, knee push up
Box jumps,12-15 inch box - I scaled down to 4” box again to see how my foot got on
Toes to bar - erm yep first 10 were toes to bar attempts = Toes nowhere near bar, the rest were Knees to Elbows attemps

Done in 19.58 mins
Splits were 7.52, 7.10, 4.55

Tough but good - lots of floor staring trying to get oxygen really slowed me down .
Pleased with push ups though good progress I felt and thankfully no pain in foot so far.
I planned to do 2 kstar mobility wods but ran out of time today grrr got lots to catch up on.

100621 Lunges, burpees

After a crazy silly few days of extreme business, stress and lack of sleep I finally got a wod done...


Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (8,2), 10 blue band assisted chin ups (5,5), 5 beginner ring push ups, 10 beginner ring rows, 5 OHS with 7kg

Monday, June 21st, 2010 - Lunges, burpees

Puppies:
4 rounds
PVC -10 # barbell overhead walking lunges 35 feet - I subbed a 7kg / 15lb DB x 2 walking lunges
15 burpees - all on knees

Done in 19.13 mins

Rnd 1 = 5 good Burpees, 10 walked feet back and forth
Rnd 2 = Squat thrusts
Rnd 3 = 6 good ones, 9 walked
Rnd 4 = all walking due to painful foot - minor strain I think but it should be fine.

My cardio really slowed me down on this on - felt really out of condition!

It's good to be back at it again though - it's amazing how you miss it!

10530 The Seven

Warm up:- moved room round to give more room, a few arm swings, over-n-unders, band dislocates with ohs x 5, 10 abmat situps, 10 abmat back extenstions, 2 ring support holds about 10 secs each, beginner ring rows x 7, beginner ring push ups x 4.
Tried a HSPU with knees on chair x 1, then 3 with knees on 5" box, 3 Shouder press with 2 x 7kg DB's, 3 thurster with 7kg, 3 thurster with 14kg, 3 KTE attemts, 3 DL's @ 7, 27, 37 & 42kg, 2 burpees including a full push up ;) (about 3 inch from floor), 3 KB swings @ 7kg, 3 blue band assist chin ups .

10530 The Seven

Puppies/pack mix
Five rounds for time of:
7 Handstand push-ups (progressions okay) - I subbed 2 x 7kg db Shoulder press
14kg / 31 pound Thruster, 7 reps 14kg / 31lb
7 Knees raises / knees to elbows attempts
43kg / 95 pound Deadlift, 7 reps
7 Burpees (most of them were stepped instead of jumped)
7 Kettlebell swings, 14kg / 31 pound DB
7 Pull-ups (blue band assisted) - all chins with a little jump in the latter reps
All broken as nec.

Done in 38.52 min OMG what a beast of a wod, actually a cycle
Splits were 6.36, 7.52, 7.50, 7.29, 9.03

I thought about dropping the weights after round 1 but felt I’d be cheating myself so slogged thru think of the officers who were killed and just push on. RIP

Really tough cycle these 3 hero wods but I got them done and feel stronger for it!

Considering this was so long and tough I was pleased with my energy levels. Oxygen was the main thing that slowed me down lol. I had today pharma whey in milk for breakfast, salmon with a little rice and veg, another pharma whay shake in milk with handful of nuts - worked well!

100520 185 rack to OH x 20, Burpees x 40

Warm up:- normal combo + decline situps x 5, bench dips with legs at 45 and then straight, got my EXF rings today WAHOO  so had to try them out with some ring rows and support holds, tried a false grip too.
10kg press x 3, push press x 3, push jerk x 3 and then 15kg push jerk x 3, 2 burpees

100520 185 rack to OH x 20, Burpees x 40
Puppies:
25-45 pound barbell, Shoulder to overhead, 15 reps - I did 45lb / 20kg
30 Burpees

Partition as needed, any order. - push jerks x 3 reps x 5 (all deadlifted and hand cleaned to rack), burpees 5 reps x 6

Done in 8.51 mins

Pretty pleased with todays wod - I originally planned to go with 17kg / 37lb with 5 reps but at the last minute figured I should push harder to get stronger and so I went with the top of the puppies scale of 45lb / 20kg and although tough I did it and was pleased with form throughout.
Burpees on the other hand hmm overall pleased I got them done and didn't drop to squat thrusts so obviously getting better but my form was pretty sloppy - sloppy trying to be fast as I was aiming for the target of 7 mins, but also lack of room, my barbell was on the floor in front of me as I went down into push up and had to work hard not to head but it so that really didnt help either!

Trying to find time to move some furniture about to make more room!

Cash out:-Chins with blue band assist at pin 5 x 3, pin 4 x 3, pin 3 x 2 failed both chin to bar but not over, took a min or so breather and retried pin 3 x 1, 1 yay me.
Push ups at pin 1 x 3 - failed 3rd rep grrrr

100430 Burpees, Sit-ups, KB Swings, Pu's, HSPU's

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders, HSPU progs with knes on 8” box x 3, blue band assist pull ups at pin 5 x 3, KB swings @ 2kg x 5, @ 7kg x 5, @ 13kg x 3, abmat situps unanchored x 5, set up for burpees and got into push up position got another full push up, went for second burpees but failed the push ups so dropped to knees.

100430
Puppies:
35 Burpees or squat thrusts (5 burpees on knees, the squat thrusts 5,5,4,2,6,4,5)
30 Sit-ups - abmat unachored and arms out resting on floor as much as poss (except for 2 breaths at 2 points again lol)
25 Kettlebell swings, 15-25 pounds - I did 13kg / 29lb DB like the other day (balanced plates this time) but this time unbroken
20 Beginner or assisted pull-ups - First (5) blue band assist pullups at pin 4, the at pin 5 x (5,5,5)
15 Handstand push-up progressions - knees on 8” box unbroken (except for 2 breaths at 2 points lol) forehead to floor as before

Done in 12.57 mins PR by over a min


Pleased it was quicker than the other day, KB well DB swings were unbroken this time as I didn’t get that pain again so that was good, I tried to do the same as the other day to compare but def pushed towards the end watching the seconds tick by so that helped - always helps to have a goal!!

Cash out:- wanted to see how my push ups were doing so did bar at pin 1 x 3, then tried 8” box for 3 again but got 1 and failed 2nd rep, rested and tried again, same 1 then fail, rested and got another 1. decided muscle were too tired.
Tried for some chin ups - pin 4 x 1, pin 3 x failed, tried again only got chin to bar but not over so def too tired give up for today.

100428 Front Squat 3RM & 100427 HSPU/PU/KB swings/Situps/Burpees

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders
Front squat @ 10kg x 5, @ 12kg x 3

100427
Front squat 3-3-3-3-3 reps
14 - 16 - 20 - 22 - 24kg / 52lb NEW PR’s

All HPC’s into position. Slightly rushed but good pr’s none the less.

Further warm up as decided to do 2 in 1..HSPU progs with knes on 8” box x 3, blue band assist pull ups at pin 5 x 5, KB swings @ 2kg x 5, @ 7kg x 5, @ 13kg (I thought was 14 till after wod) x 3, abmat situps unanchored x 5, set up for burpees and got into push up position ( iusually drop to knees for burpees) and although sloppy form push up felt strong so tried a more concentrated one and WAHOOO I got my first full push up!! SO after a small punch of the air thought I better try again to make sure it wasn’t a fluke lol. Good plank and I did another one - didn’t quite touch the floor but only an inch or two away but YAHOOOOO so come down from the high with 2 more burpees but drop to knees as still got the wod to do.

100428
Puppies:
15 Handstand push-up progressions - knees on 8” box unbroken (except for 2 breaths at 2 points lol) forehead to floor NEW PR
20 Beginner or assisted pull-ups - First (5) blue band assist pullups at pin 4, the at pin 5 x (5,5,5)
25 Kettlebell swings, 1 pood - scaled to 14kg was the plan but found out after I missed a 1kg plate off grrrr so 13kg / 29lb (12,13)
30 Sit-ups - abmat unachored and arms out resting on floor like brandx rules (except for 2 breaths at 2 points lol) NEW PR
35 Burpees or squat thrusts - First (5) burpees with push ups on knees, then sqaut thrusts (5,5,5,5,5,5)

Done in 13.50 mins

Wow did this one make me sweat - dripping off me it was - Pheeww! I also had a strange pain in my upper right ab area while doing KB swings - that was the only reason I took a break - it was still when I carried on too - not sure what it was will see if it there next time?

But once I recovered a little I had to try another push up just to see if I could get closer to the floor….and YES I touched my nose to the floor,  and made it up - I had my feet about a 6-8 inch apart and not together but OMG YAY ME I GOT ANOTHER PUSH UP!!!!!

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

100414 Filthy fifty

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, shoulder warm up as last time, then 3-4 of everything in the wod while setting up the equipment. I tried a jumping pull up with no band but nope still not quite.

100414 ‘Filthy Fifty’
Puppies:
For time:
20 Box jump, 10-15 inch box - I scaled to 8”
20 Jumping pull-ups - my were blue band assist pin 4
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds - I did 29lb / 13kg
20 Back extensions
20 Wall ball shots, 10-16 pound ball - I subbed 29lb / 13kg thrusters
20 Burpees
20 Standard Jump Rope Jumps - I did the jumps with no rope

Done in 20.43 mins

Thrusters took me a while and the burpees took me ages - that’s what killed my time - I really struggle with the squat thrust part of the burpees grrrrrrr

Cashout:- none - poor eating during the day and a busy 24 hours meant I was shattered and looking for a recovery shake.

Monday 100215 2009 Games final event

Warm up:- arm swings/rotations, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 knee highs, a few over and unders, 4 push ups against upper thigh high bar, warmed up muscles with 12kg bar for squat clean, a couple of push press and 2 thrusters. A couple more with 14kg and then upped to 20kg sqaut clean.

After going for an actual slow walk during the morning I got pain in my foot after only about 8 meters  :n_angry: so I hobbled another couple and came back grrrrr so I decided to take anything out of this wod that I thought would upset it further so I did..

Pack scaled as req with omissions.
Women
75-85 pound Squat clean, 10 reps - scaled to 45lb / 20kg (NEW PR)
20 Toes to bar - 10 attempts that were more like knees to elbows
[del]20 Box jump, 20 inch box[/del]
10 Muscle-ups (or progressions) - I subbed 4 push ups against upper thigh high bar + 4 bench dips against same = 1 MU
15-20 pound dumbbell Push press / push jerk, 20 reps - I used 2 x 16lb / 7kg DB's - all push press
[del]20 Double-unders[/del]
65 pound Thruster, 10 reps - scaled to 32lb / 14kg (equal PR)
20 Pull-ups - blue band assisted - feet about an inch for the first few the wider as needed to complete
20 Burpees - I subbed 1 push up against upper thigh high bar and 1 knee-to-elbows attempt = 1 Burpee
[del]200’ Walking lunge with 10-15lb plate or bar held overhead[/del]

Done in 27.33 mins

It was quite a longish slog but I upped all my weights to my known limit or beyond and so I felt good that I had pushed myself, to sort of make up for the ones I didn't do. I daren't imagine what time I would have finished with omission added in phew I guess I'll find out next time.
My arms were so shaky afterwards!!

Wednesday 100120

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

from Wednesday 100120
Pack:
50 Burpee pull-ups
The bar should be at a height that you don’t have to jump to to reach it - I can reach my powerrack bar with feet flat and arms bent slightly ( a downside to being tall )

I have trouble with burpees ie the thrust part - jumping my feet forward and back I find troublesome for some reason grrrr so I thought I would try this. I timed it but didn't exactly rush through ( I didn't take any real breathers either) it as such as I just wanted to see if I could complete it and I did. First 20 pull ups were chins, then 10 pulls, then 10 chins then 10 alternating.

Done in 23.49mins

Did a burpee then walked to rack and did blue band assisted pull ups, then burpee then pull up etc etc. I got a few reasonable burpees I felt at the start - then as I tired most were with feet stepped up and back. But I kept going so pleased overall. I nearly skipped this one (first wod I have even thought about doing that with but it's because the last two wods with burpees I have suffered with lower back ache afterwards) but Im hoping by doing them I will get better.

To my amazment had no soreness hardly at all from them 100 SDHPs!!

091205 - missed this yesterday as I thought it was rest day - DOH!!! so did it today

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 5 abmat situps with arms cross chest feet unachored, then 5 with 1.5 kg on chest, 5 abmat back extensions, then 5 with 1.5kg on chest, 10 push ups at lower thigh high bar, 10 o/h squats with dowel.
+ 12 DL with 7kg bar, and 12 squat cleans with 7 kg bar

Lumberjack 20 Memorial

Puppies:
12 Deadlifts (45-55 lbs) - I did 25kg/55lb
Run 200-400m - I ellipticaled for 0.3
12 KB swings (15-20 lbs) - I did 7kg/15lb
Run 200-400m - 0.3
12 Overhead Squats (pvc-25lbs) - I did dowel
Run 200-400m - 0.3
12 Burpees
Run200- 400m - 0.3
12 Pullups (beginning or assisted okay) - green band assist
Run 200-400m - 0.3
12 Box jumps (12-15”) - 6" step (first time doing box jumps)
Run 200-400m - 0.3
12 DB Squat Cleans (45lbs each) - I did 2 x 7kg/15lb DB's
Run 200-400m - 0.3

Done in 28.31 mins

When I got to the ' I'm not sure I can finish this part' I remember reading a post yesterday of 'Go Lumberjacks' and that what I was thinking in my head to keep me going!!!