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

100505 DB DL, Hang CL, push press, squats & 100506 Squat cleans / Sit ups

Took an unplanned rest day yesterday - due to feeling very achey, lacking sleep and my mum wanted me to keep her company as she was feeling rough from having a tooth out. I had headache all evening and woke up with it grrrr

I felt better today apart from the headache, still not enough sleep but decide I would feel better after my wod or two to catch up 

Warm up= arm swings/rotations, knee highs, k star's over-n-unders, side to side lunges with overhead press, 5 band dislocates with ohs, 10 push ups (5 at pin 4, then knees on floor x 2 tried full on floor nope failed twice so did another 5 at pin 4), 5 blue band assist pull ups, 10 bench dips at pin 4, 10 abmat sit ups

1 round of wod with 2kg DB's to warm up fully

From 100505
Five rounds of
5 Dumbbell deadlifts
5 Dumbbell hang cleans - hang squat cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round.

5kg/11lb - 6kg - 7kg - 7kg - 8kg/18lb

Push press was my week link but glad I pushed to 8kg on the last round

Took a few mins rest then decided to do the next wod more as a do it but don't kill myself after those hang squat cleans I've just done!

From 100506
Complete as many rounds in seven minutes as you can of
95 pound Squat clean, 10 reps - I scaled to on 10kg/22lb as not done many full cleans really
20 Sit-ups - I did abmat with feet anchored under BB and hand behind head (I now realise this was wrong after reading other post regarding hand over head - which thankfully makes alot more sense how you would touch the anchor?   )

Completed 2 rounds and 4 squats cleans (I wasnt really pushing in the 1st round but tried to turn it up a little in the 2nd lol)


Pretty tough cycle this time but all good. I'm gonna try upping my wod time / reps / levels to get from average 12 mins wod to 20-25 mins by increasing reps where I can - trying to work up to pack reps then maybe bring up the weights - depending on the wods of course lol

I had a couple of days off after I strained my lower back from the deadlift in Crossfit total - nobody to blame but my ego I know

Today I did my normal warm up of..
arm rotations, 8 air squats, squat stretch, 4 lunge and twists, 2 lunge with high reach, 8 abmat situps (was doing really easy hands forwards but now doing arms folded over chest), 8 abmat back extentions, 8 u/h pulldown @ 20kg, 8 push ups at hip height bar (getting easier slowly and my plank is much better).

Then...

Thursday 091015
Buttercups:
Three rounds for time of:
pvc-15 pound Hang squat clean, 10 reps - I used aa 7kg / 15lb bar
15 Push-ups or progressions - I did push ups against a bar at hip height - Full ROM chest to bar each rep

Done in 7.31 mins
I did 12 reps of HSC's on the last round because 2 were sloppy and I was trying to shrug it and touch my delts each time. My push ups were tough but I'm determined to get stronger at them and so although I took breaks as nec I completed all reps. Overall really pleased with workout

and after a few mins rest and although out of sync slightly because I didn't want to stress my back to quick I did

Monday 091019
If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

I did u/h pulldown (with overhead pulley on my knees not fixed under a pad like most machine) so that I could increase the weight.
5 reps @ 25kg / 55lb
5 reps @ 30kg / 66lb
5 reps @ 35 kg / 77lb but failed last rep so only 4
5 reps @ 32kg / 70lb
5 reps @ 33kg / 72lb

I arms were shot - they still feel shaky an hour afterwards but still enjoyed the workout.