Front Squat 3RM, Newport Crippler

Front Squat 3- or 5-Rep
5 @ 12kg, 4 @ 15kg
3 @ 18kg, 3 @ 22kg, 3 @ 28kg / 61lb = my 3RM of 28kg from Dec 2010. Still wary of wrist and form wasn’t spot on. Still lack flexibility to keep elbows up so my wrists end up taking the weight grrrr. Maybe have to try the cross arms hold but never tried it before???


Newport Crippler
30 Body weight Back Squats - scaled to 17 @ 20kg / 29% BW (up from 15 last time)
1 mile run - sub elliptical lev 2
Done in 12.07 mins
Splits 1.59, 0.13 walk room to room, 9.54 - wahoo!! pleased with faster pace here
Compared
12.39mins
Split 1.54, 10.44* (*12-14 secs walk from room to room)

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

Brandx Ramona. 2013-01-02 Back Squat 5RM, Hill Sprints/Front Squats

Brandx Ramona 2nd Jan 2013

Back Squat 5RM
3 @ 7kg, 5 @ 17kg
5 @ 27kg, 5 @ 34kg / 75lb

Hill Sprints/Front Squats
3 Rounds
Hill Sprint - self scaled/subbed Elliptical on lev 6 100m
7 Front Squats, 155/115 - s/s to 15kg / 33lb
Done in 5.23mins
Splits:- 0.34, 0.58*, 0.44*, 1.06*, 0.52*, 0.52*, 1.09*

Compared to last  time Aug 12
 Hill Sprints/Front Squats
3 Rounds
Hill Sprint - self scaled/subbed Elliptical on lev 6 50m
7 Front Squats, 155/115 - s/s to 12kg / 26lb
Done in 3.58mins

Splits 0.21, 0.39*, 0.30*, 0.54*, 0.35*, 0.57*
* includes 12-14 secs to walk from elliptical to weights

Bx Ram 2012-12-17 Front Squat 3RM, Newport Crippler

Bx Ram 2012-12-17
Front Squat 3- or 5-Rep
5 @ 12kg, 5 @ 15kg
3 @ 18kg, 3 @ 22kg, 3 @ 27kg / 59lb = 1 kg away from my 3RM of 28kg from Dec 2010 so feel good to be getting back to it and my form feel much better now than then


Newport Crippler
30 Body weight Back Squats - scaled to 15 @ 20kg / 29% BW
1 mile run - sub elliptical lev 2
Done in 12.39mins
Split 1.54, 10.44* (12-14 secs walk from room to room)
Lacking sleep today but pleased overall

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.

Bx 2012-08-23 Push press/C2B/boxjumps

Brandx Ramona via Strength Diary 2012-08-23

Front Squat 3 x 3
5-5-3-3-3
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 22kg
3 @ 26kg / 57lb

Push press/C2B pull ups/box jumps

12 AMRAP
10 x push press @ 38kg s/scaled to 12kg
10 x CTB pull ups s/s to blue band assist at pin 4 - wide legs and some jump in the later rounds
10 x Box jumps 24” s/scaled to 15”

Completed 3 rounds + 10 x pp = 10 x pu’s

Slower than last time by 8 bj’s (chins made it longer than rows) but I also started already still aching from my last wod so overall not too bad.

I obviously had a brain fart when i wrote this wod down because I had already done the 23rd and I did again today - including the same 26kg front squat - what a muppet!

Might have to change schedule to tue - wed - fri - sun but we will see how it goes.

Brandx Ramona 2012-08-23 Front Squat 3RM, AMRAP Push press/C2B pull-ups/Box jumps

Brandx Ramona via Strength Diary 2012-08-23

Front Squat 3 x 3
5-5-3-3-3
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 22kg
3 @ 26kg / 57lb

Felt it in my wrists again even though strapped up. Can’t keep elbows parallel - hoping yoga flexibility work will help it.

AMRAP Push press/C2B pull-ups/Box jumps
AMRAP in 12 mins
10 push press 85lb - self/scaled to 12kg / 26lb
10 C2B pull-ups - s/scaled to beginner ring rows (Rnd 1 feet under rings, Rnd 2 same but 5-5, Rnd 3 feet 2” nearer, Rnd 4 3” nearer)
10 box jumps - s/scaled to box jumps 15”

Completed 3 rounds + 10 PP + 10 RR + 8 Box jumps

Good wod - kept a reasonable pace and not too much bar staring   - I always know when i have the wod about right because I end up sweating for a good 10 minutes after I stop lol - does everybody else get that too???

Brandx Ramona 2012-08-13, Front Squat 3 x 3, AMRAP goblet/toes2bar/boxjumpovers

Brandx Ramona via Strength Diary 2012-08-13

Front Squat 3 x 3
5-5-3-3-3

5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 21kg
3 @ 25kg / 55lb

AMRAP goblet/toes2bar/boxjumpovers
AMRAP in 12
10 goblet squats - I used 8kg KB - I’ve never done a goblet squat before!
10 toes to bar - s/scaled to knees to elbows attempts
10 box jump overs - s/scaled to box jumps 14”

Completed 3 rounds + 10 G squats 3 KTE attempts

Poor eating today so pleased considering.

Brandx Ramona 2012-08-03 Front Squat, hill sprints. Tabata Row

Unplanned rest day yesterday as I was still shattered from all those burpees.

But today I did
Brandx Ramona via Strength Diary 2012-08-03

Front Squat 3 x 3
5-5-3-3-3
70%-85% of 1rm
Post heaviest load lifted

5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 21kg
3 @ 24kg / 53lb = 80% of 1RM back in Sept 11

Hill Sprints/Front Squats - What are hill sprints guys??? Is there a standard please???  
3 Rounds
Hill Sprint - self scaled/subbed Elliptical on lev 6 50m
7 Front Squats, 155/115 - s/s to 12kg / 26lb

Done in 3.58mins
Splits 0.21, 0.39*, 0.30*, 0.54*, 0.35*, 0.57*
* includes 12-14 secs to walk from elliptical to weights

Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps
Compared to last time -
6 rounds only
Reps 10-9-9-8-8-8 = Total 52 reps

Really pleased with SDHP today - I felt much stronger and fitter - I didn’t need to slow down due to oxygen like last time. I actually felt a little muscle fatigue in quads on the last 3 rounds but considering all squats earlier and I pushed through - really chuffed with progress 

Brandx Ramona 2012-07-31 Front Squat. Powerclean, Press, Run

Brandx Ramona via strength diary 2012-07-31

Front Squat 3 x 3
5-5-3-3-3
70%-85% of 1rm
Post heaviest load lifted

5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 20kg
3 @ 22kg / 48lb


Power Clean and Press/Front Squat
AMRAP in 10
3 Power Clean and Press, 135/95 - self scaled to 14kg / 30lb
10 Front Squat, 135/95 self scaled to 14kg / 30lb
100 M - subbed 100m elliptical lev 2

Rounds:- 3 + PC + 7 FS

This was tough - I haven't really front squated since Nov so I reckon I'm gonna know to these in the morning!!
Also having my wrist wrapped up well I think my fingers took the strain and i really hope i haven't strained them.

Front Squat + 110920 Lynne

Warm up:- spealler, wallballs, red band dislocates, 7kg front squat x 5

CFBS Lite
Front Squat 3's
10 @ 13kg
6 @ 19kg
3 @ 25kg / 55lb

Pre wod warm up:- push up at pin 5 x 5, pin 1 x 2, 3 chin ups pu rev assited top

110920 Lynne
5 Rounds of
Max push ups - full
Max pull up - Chins PU ref assisted

Push ups = 1 failed 2nd - 2 - 1 f - 1 f - 1 f
Chin ups = 8-6-5-5-5
Rested between rounds 2-2-3-3mins respectively

I guess my push ups were down from mondays Press and wallballs, and my abs still haven't fully recovered from those box jumps and HKR's!

Stretch and foam roller

Front Squat

Warm up:- Spealler, wallballs, 10 abmat situps, 10 abmat b/e's, 8 chins at top, 10 (6-4) push ups with red band assist, 5 beg body rows pin 5

CFSB lite
Front Squat 3's

10 @ 12kg
6 @ 17kg
3 @ 23kg / 50lb

Felt good, becareful not to squat to deep

short on time so jumped on ellipitcal and did some interval sprints 30 secs on, 15 secs off x 3

stretch and tried 2 push ups - got on and failed 2nd

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

Chin ups + Gator Wod 110812

Warm up:- Spealler, wallballs, 5 moutain climbers, 5 squat thrusts (which were a little disconcerting because my hips pop each time I get out into plank??), red band dislocates, 5 push ups @ pin 5, 10 front squat @ 7kg

Chin ups - pull up revolution assited
8 @ top  (PR for max reps here)
5 @ 1" down

Pre-wod wram up:- 5 Front squat @ 14kg

110812  “Gator”

35 pound / 16kg Front squat, 5 reps
15 Push-ups @ pin 5 (8-7), (5-5-3-2), (5-3-3-2-2), (3-3-3-2-2-2), (3-3-2-2-2-2-1)

Done in 14.17 mins
Splts:- 1.50, 2.26 (total slog on push ups here on in), 3.07, nearly quit but it was a hero wod so pushed on, 3.26, 3.25.

Push up slogfest for me!! I've lost my muscular endurance since doing strength reps of 5,3 & 1's and very little metcos in months.
I really hope my arms/chest doesn't hate me too much tomorrow.


Stretch and foam roller

Push ups, chins, Front Squat

No wod since last thursday :( looking after my mum is taking up so much time and work has been busy too! Life sometimes is just like that isn't it!

Warm up:- spealler, wallball,

Push ups
10 @ pin 5
4 @ pin 3
3 @ PU bars on 8" box - last rep was slow again. Next jump is 4" so may change to 5's

Chin ups with PU rev assist - change to 5's as 3's have stalled. Went for 5 @ 60% but feared it would be too much.
6 @ top
2 @ 2.5" down
1 @ 4.5"
5 @ 6.3" - got 3 then rested got 1 and arms just gone, so rested and then got the last 1. I thought it would be tough but grrrr

Front Squat
10 @ 10kg / 22lb
6 @ 15kg / 33lbb
3 @ 22kg / 48lb

Strange headaches again that didn't subside with wrkout like usual. Also lacking time, sleep and good food so called it quits for the day

Stretch and foam roller, try for push up from floor and failed only a few inch up, tried again and failed. Tried lowering from top of push up and back up again but failed again. Considering I managed two last thursday it's very frustrating but good food, more sleep and hopefully physio can sort my neck issue out that he caused last week and all we be ok again.

Front Squat, Press, Deadlift + Metcon "Barbie"

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

Front Squats
10 @ 8kg / 17lb
6 @ 14kg / 31lb
3 @ 20kg / 44lb

Press
10 @ 7kg / 15lb
6 @ 14kg / 31lb
5 @ 20kg / 44lb

Deadlift
10 @ 15kg / 33lb
6 @ 30kg / 66lb
4 @ 50kg / 110lb
3 @ 64kg / 141lb

Metcon
"Barbie" scaled to 3 rounds
3RFT
5 Pull ups - PU rev assist top
10 Push ups - pin 5
15 Situps - abmat with toe above head and to toes
20 Squats

Done in 14.27 less 2 x 3mins rest = 8.27mins
Rnd 1 2.50, Rnd 2 2.42, Rnd 3 2.52

Foam Roller and stretch. Tried for a push up but only got a few inches again, but after todays wod I think my arms were pretty smoked  

I'm wondering if I'm trying to do too much again ! Think I might need to rejig my plan.

Front Squat, Shoulder Press, Powerclean, push ups and tabata sprint

Warm up:- Spealler, 5 wallballs, red band dislocates, burgener skills

Front Squats
10 @ 7kg / 15lb
6 @ 10kg / 22lb
3 @ 15kg / 33lb

Shoulder Press
10 @ 7kg / 15lb
6 @ 13kg / 28lb
3 @ 19kg / 41lb

Power clean
10 @ 10kg / 22lb
6 @ 15kg / 33lb
3 @ 21kg / 46lb

Push ups
3 2 pin 5
3 @ pin 4
2 @ pin 2
1 @ pin 1
1 @ push up bars on 8" box
1 @ push up bars on 4" box
1 @ push up bars on floor
1 @ floor - nose to floor but not chest

Tabate Sprints on Ellipitcal lev 2
4 mins of 8 sets of 20 secs on / 10 secs rest
Including warm up and cool down total distance 1 mile

Stretch and foam roller, tried push up from floor again and yes I made it - I needed to get that back for my mental health after 2 weeks of no wods and 2 failed attempts - hoorah

Front Squat, Press, Deadlift

Well after my mum hurt her back last monday, I've been on full carer duty but she slowly getting better and I managed to get couple of hours to get a workout done. I haven't lifted any iron for 2 weeks and my back ache is coming back from the inactivity/lack of stretching

So good to move around again but I didn't want to push it after so much inactivity, so aimed to redo last session ie not increase the weight

Warm up:- Spealler, 10 wall balls, 10 abmat situps, 10 abmat back extentions, red band dislocates

Squat
8 x Air
6 x 1" from bench
4 x front squat @ 7kg / 15lb
3 x front squat @ 10kg / 22lb

Press
7 @ 7kg / 15lb
6 @ 13kg / 28lb
5 @ 18kg / 40lb - this was the same as last session

Deadlift
7 @ 18kg / 40lb
5 @ 35kg / 77lb
4 @ 50kg / 110lb
3 @ 60kg / 132lb - was going to be 66kg / 145lb but I listen to my body and desided not to be stupid and backed off a little.

Foam Roller and stretch. Tried for a push up but only got a few inches again

I've also made an appointment with a pysio to see if they can help with my knee and my upper back.

Squat, Press, Power Clean + Metcon triplet

Warm up:- spealler, 10 wallballs, 5 kick up attempts (my wrist is beginning to feel better), 5 hollow body practice, 10 supermans

Squat
3 x air
3 x air with feet 12 inch from wall and struggled for depth (as per magdaw2020 - I tried 9" but I just can't get down)
3 x air with feet 14" from wall and depth good - so now I now what to work on next lol
3 x front squat @ 7kg
3 x front squat @ 7kg - concentrating hard to keep weight over midfoot - get that chest up and elbows high grrr!

Press
5 @ 7kg
5 @ 7kg
5 @ 10kg
5 @ 14kg
5 @ 17kg / 37lb

Power Clean
Worked on form then went for 1RM
8 @ 7kg
3 @ 15kg
3 @ 20kg
3 @ 20kg again to make sure I kep t it close
2 @ 25kg
1 @ 28kg
1 @ 30kg but not very clean equals PR from Dec 10!
1 @ 32kg / 70lb but poor form ie I caught in hand and not on delts grrr

Metcon triplet
Air squat 12-9-6
10kg / 22lb Press 21-15-9
10kg / 22lb Power Clean 12-9-6
Done in 8.27mins
Press was really tough - muscles ie front delts & tri's really complaining! dont think i'll up the weight of the metcon press next session - if I can do the same quicker - build up the endurance as these were a little sloggy! Power clean was really light but I worked it skill and it helped with the metcon side - long time since I've done many!!

1 negative push up and 1 push up attempt - made it a few inches again - hollow body is much better - I'm going up as one unit just need the strength
stretch and foam roller  - worked on upper back too to trying and help that rack position/elbows

note:- I was very aware of my hamstrongs today during my workout - not quite sure why?

Deadlifts & KTE

Warm up:- spealler, 10 wallballs,  5 kick up attempts, 10 abmat unachored situps, 10 abmat b/e’s

Deadlift

3 @ 14kg / 31lb
3 @ 26kg / 57lb
3 @ 38kg / 84lb
3 @ 49kg / 108lb
3 @ 58kg / 128lb

Abs

3 x KTE elbows attemps
3 x KTE elbows attemps
3 x KTE elbows attemps - my best yet - nearly 3/4 of the way

Short Metcon - I did 110320 again to compare
Rope Climbs and Front Squats

For time:
8kg / 17lb pound Front squat, 10 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 8 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 6 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 4 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 2 reps
Beginner Rope Climb floor to standing, 3 ascents

Done in 4.45 - PR by 14 secs
Splits 1.12, 1.04, 0.58, 0.48, 0.41