Push ups as per GD day 24, Bx 2012-12-10 EMOM Strict Pull ups, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD day 24

Bar at pin 5
3 max sets - rest 4 mins
T=> 17-14-12 - I did 18-15-12


Bx 2012-12-10

EMOM Strict Pull ups
10 min. Pick a number to complete every min. on the min.

I did beginner rows at bar position 12
4 reps emom for 10 mins - completed all reps


Runs/Sit-Ups/Toes-to-Bar

800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knee raises (3-3-3-3)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knee raises (3-3-3)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 5 Knee raises

Done in 17.43 mins

Splits 5.06, 2.19*, 1.24, 2.41*, 1.59*, 1.10, 1.29*, 1.06*, 0.26
 

Metcon 111108 "White"

Thankfully I haven't done any major damage to my shoulder, just a delt strain like I hoped (ie nothing more severe) so I've rested and rested some moreand now after nearly a week I need to do something!

Warm up:- Spealler, 3 hollow rocks attempts, 2 beginner rope climb (laying to standing), 3 hanging knee raises, 3 walking lunges, 100m elliptical

Metcon 111108 "White"

Scaled to
Five rounds for time of:
3 Beginner rope climbs (laying to standing)
5 Knee raises (hanging KTE attempts)
15 Walking lunge steps
Elliptical 300 meters

Done in 19.49mins
Splits were 3.40, 3.44, 3.55, 4.07, 4.22

Considering longest metcon in a while fairly please with pace - I knew when I got to 10-15 mins because everything just got harder! That's what lots of short metcons does for you, so great to do a longer one. RIP White

I haven't done any lunges in along time and I considered scaling back the reps but it was a hero wod so I didn't really want too, but I'm in pain already after a few hours so OMG!! I need lots of sleep and I need to eat more I've only just managed 1800 calories today and something tells me it's not enough grrrr

101206 Power Snatch, Wall Ball, Knees to Elbows

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, some burgener skill transfers, lots of power snatch practice with dowel and 7kg bar, 3 wall balls, 3 knee raises

101206 Power Snatch, Wall Ball, Knees to Elbows

18-15-12-9 rep rounds of:
23lb / 10kg pound Power snatch
Wallball shots, 11lb / 5kg pound ball
Knees raises
Done in 18.01 mins
Splits 5.25, 5.21, 4.09, 3.04

Phew cardio held me back on this one - had to keep taking breaks to breath   but I used the tips from the breathing excerices from the throwdown vid to help - and it did very much, my breathing calmed a lot quicker than usual- thank you

Wasn’t sure how this would go straight after 1RM OHS yesterday but felt good so next 48 hours will tell lol

C/O strecthing, foam rolling and tennis ball around knees

Note to self:- stick with this scaling until I can get closer to 14-15 mins range

Wednesday, August 4th, 2010 - Snatch, C&J; AMRAP Squat cleans, Pull ups, Double-Unders

I started early in the day and decided I needed some clean practise and so watched rips dvd on the Power clean and did some practice with empty 7kg / 15lb bar for about an hour - it went well and I felt my form was good. It was nice day and so I thought I'd catch up on a wod I've waiting to do as I needed to go outside to do it (I cant dump any weights in the house) Hence the wod below

Wednesday, August 4th, 2010 - Snatch, C&J; AMRAP Squat cleans, Pull ups, Double-Unders

less DU for me subbed hanging knee raises

Pack
Snatch, 1 rep - 12kg / 26lb - PR by 5kg / 11lb
Clean and jerk, 1 rep - 25kg / 55lb - PR by 1kg / 2lb
As many rounds and reps as possible in ten minutes of:
30kg Squat clean, 6 reps - I wrote down squat in my notes I just this second realised and missed the clean DOH!!! so I did 30kg / 66lb Squats
12 Pull-ups - subbed 30kg / 66lb pull downs due to logistics
Hanging Knee raises x 5 reps

Rounds:-  2 completed + 6 squats, 12 pulls and 3 knee raises

A long very session, with various brain farts thru out = Not good but pleased with my pr's

From my note book that I write my wods in I had written target for snatch was 24kg / 53lb and C&J 10kg / 22lb so I got out there and decided to get warmed up with the snatch did

7kg / 15lb x 2
12kg / 26lb x 1 then failed the next 2 
9kg / 19lb x 1
12kg / 26lb x 1
13kg / 26lb x Failed -
I know I have tired arms from yesterdays OHS - (another brain fart moment) but there was no way I gonna get 24kg - wheres my head DOH I must have wrote them down wrong 24 must have been C&J which makes far more sense and 10kg was the snatch OMG what was I thinking!!!
OK so erm well I guess I PR'd my snatch with 12kg / 26lb lol - let try the C&J

After practicing Power cleans earlier thought I'd try them to see how I got on


12kg / 26lb x 2
17kg / 37lb x 2
22kg / 48lb x 1
25kg / 55lb x 1

Ok that's about my limit I was thinking I would automatically squat clean as the weight got heavier but I didn't (another brain fart) so thought I try Squat Clean and jerk to see the difference expecially as that's what the wod should be so..


17kg / 37lb x1
22kg / 48lb x 1
25kg / 55lb x 1 Wahoo I did but I'm feeling pretty knackered and there is another 10 min wod to go OMG been at it over an hour now!!!

Then got the rest of the wod done - or so I thought thill I come to post and when I copied and pasted the wod I read 30kg Squats CLEANS - OMG I did squats = another Major brain fart !!!

So no idea where my head was today!! It's my first two days consecutive wods since I hurt my foot as I was feeling I was doing enough and Boy what a day!!! pleased with PR's but not the craziness and not thinking straight!!!

Friday, August 6th, 2010 - Muscle ups, OHS, Toes To Bar, GHD situps

Puppies
Four rounds for time of:
5 Muscle-ups - I did seated progressions
PVC - 20 pound Overhead squat, 10 reps - I used 7kg / 15lb bar
10 Hanging knees raises
10 Sit-ups - abmat unanchored

Done in 17.55 mins
Splits were 3.57, 4.40, 4.42, 4.33

Good wod - MU progs felt good today - i gave it more pull and so the transition part felt much better, quicker and smoother. Sit ups were slow today. Should def be able to much faster next tme.

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.

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

Tuesday 091208

For time:
Buttercups:
Walk/Run 200-400 meters - elliptical lev 4 - 400 meters
10 Hip/Back Extensions - on stability ball
10 AbMat Sit-ups
10 Hip Extensions - subbed good morning with dowel +1kg
10 Knee Raises - attemped knees to elbows but can only manage just a bit high than a knee raise
10 Back Extensions - on abmat
10 AbMat Sit-ups

Done in 9.23 mins - but first time for some these so wasn't really rushing as such. Still trying to work out best use of equipment.

Cashout:- tried using decline bench like a ghd machine. Leant back to parrallel x 12 - just see how it felt. Tried laying on front with just legs hooked under pad and tried 2 back extentions but very unconfortable and felt it thru hamstrings quite a lot