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

Push ups + Metcon 110731

Strength
Warm up:- spealler, wallballs, 5 situps, 5 b/e, 3 hollow body

Push ups
10 @ Pin 5
5 @ Pin 2 - Slow last rep - do again next session as jump to pin 1 will be too much
1-2 Floor - Got 1st rep took a few breaths and went for a 2nd but failed a few inch up. Rested a little approx 20 secs and tried again but failed a few inch up.

WOD
Warm up:- 2 Squat MU's, 2 decline situps, DL's 10 @ 10kg, 10 @ 15kg, 5 @ 30kg, 200m elliptical - slow to fast.

110731 Muscle Ups, Deadlift, GHD Situps, Sprints - Crossfit Games Event 4

5 Squat muscle ups
25-65 pound Deadlift, 10 reps
15 Decline Bench Sit-ups
Sprint 50 yards - Sub 100m eliptical
5 Squat muscle ups
65 pound / 30 kg Deadlift, 10 reps
15 Abmat Sit-ups
Sprint 100 yards - Sub 200m eliptical
5 Squat Muscle ups
65 pound / 30 kg Deadlift, 10 reps
15 Sit-ups
Sprint 150 yards - Sub 300m eliptical
5 Squat muscle ups
65 pound  / 30 kg Deadlift, 10 reps
15 Sit-ups
Sprint 200 yards - Sub 400m eliptical

Done in 16.58 mins (includes 12-14 secs to and from the ellipitcal in other room)

Wow it felt great to do a propper crossfit wod - thanks again to Frosty from the Brandx Forum

110730 Rope Climbs, Clean & Jerks Crossfit Games Event 3

First metcon in what feels like an age!

Warm up:- spealler, wallballs, red band dislocates, 5 squat thrusts, tried for a push up but failed. 10 abmat situps, 10 abmat b/e, 4 beginner rope climbs (checking position / logitics in small area), C&J 7kg x 5, 12kg x 3, 18kg x 1

110730 Rope Climbs, Clean & Jerks Crossfit Games Event 3
For Time
Puppies+

Beginer Rope Climbs x 5 ascents
15lb / 7kg Clean & jerk x 5 reps
Beginer Rope Climbs x 4 ascents
20lb / 9kg Clean & jerk x 4 reps
Beginer Rope Climbs x 3 ascents
25lb / 11kg Clean & jerk x 3 reps
Beginer Rope Climbs x 2 ascents
30lb / 14kg Clean & jerk x 2 reps
Beginer Rope Climbs x 1 ascents
40lb / 18kg Clean & jerk x 1 reps

Done in 7.28mins

Cash out:- 3 push ups @ pin 3 - arms felt week so enough for today

Stretch and Foam Roller (new one = suprised how soft my old one had got), tried another push up from floor - went about 5 inch and failed.