Push ups as per GD Day 31, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD Day 31
Pin 4 Max sets - 4 mins rest
13-11-10 - last time was 12-10-9


Runs/Sit-Ups/Toes-to-Bar

800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knees to elbow attempts (3-3-2-2-2)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knees to elbow attempts (4+3+2)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 5 Knees to elbow attempts (3+2)

Done in 15.54 mins - New PR wahoo - compared to 17.43 last time  :n_bigsmile:

Splits 4.44, 1.54*, 1.17, 2.25*, 1.37*, 0.58, 1.22*,1.02*, 0.30
last time = Splits 5.06, 2.19*, 1.24, 2.41*, 1.59*, 1.10, 1.29*, 1.06*, 0.26

Very pleased with these improvements - something tells me I'm getting fitter!!

Bx 2012-12-13 EMOM: Toes-to-Bar, HSPU/Push-Ups/L-Pull-Ups, Tabata Row

Bx 2012-12-13
EMOM: Toes-to-Bar
Pick a number to complete every minute
Scaled to KTE attempts - chose 2 EMOM for 10 mins
Completed all reps

HSPU/Push-Ups/L-Pull-Ups
10=>1
Handstand push-ups - scaled to DB press @ 6kg
1=>10
Push-ups - at bar position 5
10=>1
L-pull-ups - scaled to beginner rows - bar position 12
Well I started well but after 4 rounds I realised I would not finish it - so I scaled on the run (channeling GD) by skipping the 6-5-6, 4-7-4 and 2-9-2 rounds.
So apart from the last 10 pushups broken into 5-3-2 I finished in 14.13 mins
Next time maybe try only 5kg on the press and hope my shoulders dont feel so pounded and if ok, try all reps next time after that!

Tabata Row - subbed SDHP @ 8kg KB
Record meters - subbed reps
11-11-11-11-10-10-9-9 = NEW PR by 1 rep   last time was 11-10-10-10-10-10-10-10

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
 

HSPU, Run/Push Press, TTB Bx Ram 2012-09-04

Bx Ram Strength Diary 2012-09-04

EMOM: HSPU
10:00 - record reps per minute
I subbed heavy DB press @ 7kg
3 reps per min and i completed all reps so up to 8kg or 4 reps next time

Run/Push Press
3 Rounds
300-meter run - subbed elliptical lev 2
7 push press, bodyweight - scaled to 15kg
Done in 7.19mins
Splits 1.42,0.41,1.42,0.42,1.45,0.44

Max Toes-to-Bar in 4 Sets
I did KTE attempts - 2 mins rest between sets due to time.
I did 4 each set - manly due to grip - need to work on this!

2012-08-31 EMOM TTB, Thrusters/rope climbs

Bx 2012-08-31

EMOM: Toes-to-Bar
Pick a number to complete every minute
I did 3 KTE attempts EMOM for 10 mins

Thrusters/Rope Climbs
7:00 AMRAP
30 thrusters, 45# - s/s to 15 @ 12kg
5 rope climbs, 15’ - s/s to beginner rope climbs
Post total reps completed

Completed 40 reps = 2 rounds
At rep 10 of thrusters in round 2 my wrist started to complain so I dropped the weight to 7kg

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.

Press + metcon 110926

Warm up:- spealler, wallballs, sit ups, b/e and 9 chin ups pu rev top assist

CFSB Lite
Press DB's 3's
6 @ 3kg
2 @ 6kg
3 @ 8kg / 17lb

Pre metcon warmup:- box jumps 4 @ 4", 4 @ 8", 4 @ 13", HKR x 3

Metcon 110926 wallballs, TTB, Box jumps
AMRAP in 15 mins scaled to
10 wallballs (5kg to ceiling)
10 HKR's (KTE attempts)
10 box jumps 13" box

Completed 4 rnds + wallballs +2 HKR in 15 mins including 1.10min interuption (had to run downstais and back)
I finished the 5th round 16.57mins - because of the interuption and ebcause I wanted to.

Really please with box jumps - NEW PR for me especially since foot injury.

Stretch and foam roller

N.B. Gone pretty strict primal eating over the last few days and my energy levels are not quite there, don't think I'm eating enough grrrr

Deadlift, Abs

Warm up:- spealler, 10 wallballs, 10 knee highs, DL's 3 @ 7kg

Deadlift

3 @ 15kg / 33lb
5 @ 30kg / 66lb
3 @ 40kg / 88lb
3 @ 50kg / 110lb
3 @ 62kg / 137lb

Max reps @ 43 kg / 95lb = 12 reps

Abs

Hanging KTE attempts 3-3(2-1)-3
I'm getting closer 

Stretch and foam roller

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

my own upperbody wod again

My own upperbody wod - again just to see if I improved any in 2 weeks??

5 RFT
Blue band assist one legged pull ups x 6
HSPU progs knees on 12” box x 6
KTE attempts x 6
Good mornings @ 7kg x 6

Done in 11.10 Mins  25 secs faster than last time  
My KTE were higher too

I hoped for more but 25 secs isn't a bad inprovement in 2 weeks is it??

mwod and my own wod

MWods - hip flexion and external rotation 100903

My own again today (something to do betweeen fran and heavy fran      lol)

3RFT
Ring Support holds x 15 secs
KTE attempts x 7
SDHP @ 14kg / 30lb x 15

Done in 9.08 mins

Holds were tought than I expected broken into 10,5 - 8,5,2 - 7,3,3,1,1
KTE attempts are slowly, very slowy inproving think I got higher than ever before today        but broken into 3,2,2 - 3,2,2 - 3,2,1,1
SDHP unbroken and felt good to get to doing these as my foot is finally becoming more usuable at last - still need to be careful but it's getting there.

c/o 5 x decline situps

NB My glutes really know to them deadlifts yesterday groan!!

my own upperbody wod again

My own upperbody wod
5 RFT
Blue band assist one legged pull ups x 6
HSPU progs knees on 12” box x 6
KTE attempts x 6
Good mornings @ 7kg x 6
Done in 11.35 Mins
Cash out:- 10 air squats to see how foot felt, it felt ok so did 10 front squats with empty 7kg bar all felt good
Went to walk downstairs after my wod to go stretch and my left quad went into a really strange spasm on the first step     I rubbed it and it went off and then it did it on the next step too - really strange - I think it was lack of hydration as I took my shake and more water stretched out and felt fine thank goodness!

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.

100808 & 100809

From Sunday, August 8th, 2010 - Back Squat/DB OH Walking Lunch/Burpees/OH Walking Lunge

Puppies
Complete as many rounds as possible in 12 minutes of:
15-45 pound Back squat, 7 reps
5-10 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
5-10 pound dumbbell Overhead walking lunge, 10 steps (left hand)

less footwork to protect foot still so did the following

Complete as many rounds as possible in 12 minutes of:
15-45 pound Back squat, 7 reps - I did 20kg / 45lb
Push ups @ pin 4 x 7 reps
7 Laying KTE due to logisitics

Completed 5 rounds + 7 squats + 5 push ups

Took 5 mins and did
from Monday, August 9th, 2010 - Ground to Overhead 95#/Shuttle Run
Pack
Three rounds for time of:
35-45# pound Ground to overhead, 10 reps - I did 16kg / 35lb
200 yard Shuttle sprint, 50 yards there and back twice - didn't run obviously so did 5x blue band assist pull ups as a bit of cardio

Done in 6.31 mins (with an interuptions during round 3 grrrrr
Splits 1.59 (chins), 2.03 (pulls), 2.28 (chins)

Felt great to get a wod in at last - I can't believe how busy this week has been.

I'm also thinking of trying to do 2 days on, 1 off now as 1 on, 1 off hasn't been enough (when I've managed it that is :roll: ) - don't feel like I'm doing enough lol

My own upper body wod - avoiding foot pain

Made up my own as I'm avoiding any burpees, box jumps, running etc - basicaly anything that will make my foot hurt lol

So as I know my muscular endurance seems to have reduced significantly from my lack of wods since hurting my foot I went for..

3 RFT of

10 Assist pull ups - blue band pin 5 = (6,4), (5,3,2 with jump), (5,3,2 with jump)
10 push ups - bar at pin 4 = 10, (5,3,2), (5,3,2)
5 Hanging KTE attempts = (3,2), (3,2), (3,2)
10 Bench Dips - legs nearly 45 degs= 10, (5,3,2), (5,5)

Done in 10.34 mins
Splits were 2.22, 3.56, 4.15 - see I told you!!

It was definitly muscle fatigue that slowed and not cardio - which is good that my cardio is keeping up as I remember when it couldn't lol - but muscle fatigue in those rep range is dissapointing - but hey onwards and upward!

100424 "Paul"

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders, laying kte x 3, tuck jumps x 4, overhead walk with 10 kg x 20 yards

100424 “Paul”
Puppies:
Three rounds for time of
25 Double unders - subbed tuck jumps
15 Knees to elbows - laying
15-25 pound Overhead walk, 20 yards - first time so did 22lb / 10kg

Done in 11.08mins

Different but good - def. up level next time


Cash out:- Static hang for 30 secs

100422 Back squats and dips

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n'unders. 10 abmat situps (5 arms over chest, 5 arms t side of head), 10 abmat back extensions, 10 squats with 5 band dislocates.
5 bar dips, back squat @ 7kg x 3, 12kg x 3, 25 kg x 3

100422
Puppies:
Four rounds for load and time of
Back Squat, 3 reps - I did 25kg / 55lb - feeling week today
10 Dips or Bench Dips

Done in 3.49

poor sleep and eating again and felt pretty week - should squat much heavier but just couldn't do it today.

Cash ou:- Hanging KTE attempts x 1,3,3,3

100203 Shoulder Press

Day 12 of My personal push up & chin up challenge:- chin ups with blue band feet together x 16 reps (6,4,3,3), push ups against pin 2 x 16 reps (6,4,2,2,2), done this morning.

Warm up:- arm swings / rotations, knee highs 5 dislocates with 5 o/h squats.

Shoulder press @ 7kg x 4, 12kg x 3

100203
Shoulder Press 3-3-3-3-3-3-3

15 - 17 - 19 - 21 - 23PR - 24F - 22kg
Rested 2 mins between sets

23kg felt really heavy today but I squeezed it up there. the 24kg was not going any where which kinda suprised me as 1RM from CFT 24th Feb was 25kg?
But I didn't get a full nights sleep last night and I hadn't eaten well thru the day really so we will see next time hey.

Cash out:- KTE attempts 3,5,3

100225

Day 6 of My personal push up & chin up challenge:- push ups against pin 2 x 10 reps (4,4,2) , chin ups with blue band feet together x 9 reps (4,3,3 failed 3rd, 1) done this morning.

Warm up:- 200m on elliptical to test if foot ok and it felt fine thank goodness, arm swings/rotations, starrett over-n-unders, 5 push up against pin 2, chin ups with blue band feet together x 4, then pull ups blue band feet about 10" apart x 2, thrusters with 12kg x 3, beginner rope climb x 1

250225
Puppies:
Three rounds for reps of:
1 min Wall ball (6-10# to 6’-8’ target) - subbed thruster @ 12kg / 26lb
1 min Beginner rope climb
Run 100-200m - did 200m on elliptical trainer level 4 without using arms
Rest

Rnd 1 10 - 6 - 2.10mins
Rnd 2 12 - 5 - 2.20mins
Rnd 3 12 - 6 - 2.40mins

Enjoyed this, it was a little different and made a change

Cashout:- KTE attempts x 10 (3,3,3,1) little higher than last time - I'm using a little momentum but dont want to use too much incase I hit my elbows that hard that I come off the bar = would not be good
Chin up - pure negatives - used feet on bar to get up then controlled the movement down - had more control and slower decent than I expected  :n_bigsmile:
Placed bar in rack and used it to assist with feet on for more chin ups x 5 sort of max effort'ish

Sunday 100221 "Garret"

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, 10 push ups against mid thigh high bar at pin 4, 10 air squats, 10 blue band assisted chins with feet 10" apart, 5 HSPU progs with knees on 8" box

Day 1 of My personal push up & chin up challenge:- push ups against pin 2 x 5 reps, chin ups with blue band feet together x 5 reps

“Garrett” - self scaled
Three rounds for time of:
25 Squats
15 handstand push-ups progs with knees on 8" box (broken as required)
10 blue band assisted chins with feet 12" apart (broken as required)

Done in 13.07 mins
Splits were 4.00, 4.20, 4.47

Cashout:- KTE atempts x 10 (5,3,2) I'm getting a little closer.