Bx 2012-12-18 20 Muscle-Ups, HSPU/Ring Dips/Push-Ups/Double-Unders

After 3 days on unbelievable DOMS pain that I really didn’t expect and my Nana dying at the weekend I’m back at it!

Bx 2012-12-18
20 Muscle-Ups - Scaled to Squat MU’s with jump assist (rings at 13)
10:00 mins cap
Completed 20

HSPU/Ring Dips/Push-Ups/Double-Unders
3 x 5:00 AMRAP
5 Handstand push-ups - scaled to DB press @ 6kg but dropped to 5kg after 1st round
5 ring dips - blue band assisted (rings at 12)
10 push-ups - at bar position 5
15 double-unders - subbed 30 single under jumps without rope (room to small to skip in)
Rest 2:00
Rnd 1:- 2 Rnds + 2 DB presses, Rnd 2:- 1 Rnd + DB + RD + 4 PU’s, Rnd 3:-  1 Rnd + DB + RD + 4 PU's

Brandx Ramona 2012-08-24 EMOM MU's, 3 x 400m

Brandx Ramona via Strength Diary 2012-08-24

EMOM Muscle-Ups
Or false grip holds/pull-ups.
Post reps per minute completed.

I did cable pull downs @25kg 4 reps EMOM for 10 mins
Completed all reps - fairly easy so up to 5 reps next time.

3 x 400 M - I subbed Elliptical Lev 2 not using arms
Post fastest time

I did 1.55 New PR  , 2.02, 2.04 (Compared to 1.57, 2.01, 2.07)

Brandx Ramona 2012-08-01 Deadlift, Thruster, MU

Brandx Ramona via strength diary 2012-08-01

Deadlift
5-5-3-3-3 @ 70-80% of 1 rep
Record highest weight

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 54kg
3 @ 59kg / 130lb


Deadlift/Thruster/Muscle-Up
5=>1
Double Body Weight Deadlift - self scaled to 48kg = 70% BW
Body Weight Thruster - s/s to 16kg = 23% BW
Muscle-Up s/s to beginner pull ups and bench dips on bar

Done in 12.20 mins

I worked hard today and after those tough FS from yesterday, pleased overall - definitely rest day for me tomorrow.

I'm loving the Brandx Ramona programming - thanks again to Metric and Guarddog - I actually feel like I'm getting stronger and getting a great workout - wahoo!!

Also the 2 on 1 off, 2 on 2 off def feels good for me, I'm recovering and always looking forward to my next workout which is awesome.

BrandX Ramona 2012-07-30 Muscle ups and Elliptical

Brandx Ramona 2012-07-30

30 Muscle ups
self scaled to 30 beginner pull ups and 30 bench dips
done in sets of 2

Bar position 5 for pull up with knees bent
Bench dips some with knees bent and some much less so.

Done in 9.47mins

Pullups were harder than I thought - a lot of leg used and a bit of kip motion also.
Really surprised how well my dips went and felt - its seem such a long time since I did any.
Made a wrist ache little which was a shame I should have used my push bars or done in on a bar but hopefully helps it to get stronger.


Had more in the tank today so got on Elliptical lev 2 and just did steady pace (6-7) while reading (Very uncrossfit I know but it felt good) and something is better than nothing.
18 mins done and 2000m covered.

BrandX Ramona 2012-07-13 MU & Run/Push Press

When I just did .com scaled from here I felt I wasn't getting strong enough, when I just do strength stuff I miss the wood's and my conditioning goes out the window. When I tried CFSB with .com scaled from here I felt is was too much and I found I was recovering more than I was working out so I'm after strength and wod's programmed for me (as diy doesn't work for me it seems)..
after checking with Metric I'm going to follow...

BrandX Ramona via StrengthDiary.com

2012-07-13
EMOM Muscle Ups
Self scaled to squat MU's
4 Reps

Minutes completed:- 5

I became very aware of my wrist and decided not to do any more incase if made it flare up again after being pain free for a few weeks.


Run/Push Press
3 RFT
300m Run - subbed Elliptical lev 2
7 Push Press @ bodyweight - self scaled to 12kg as I'm easing back in.

Done in 7.58 mins.

Splits:- ellip. 1.49, 1.51, 1.50 and PP 0.47, 0.49, 0.49
Up weight next time.


Wow it feels great to WOD again.
I'ts great to be back.

110401 Muscle Ups

Warm up:- Spealler warm up less WB and Kick ups, 5 situps, 5 supermans. 5 Hollow bodys practices,
3 beg. ring rows, 1 squat MU

FRIDAY 110401 Muscle Ups
20 Squat Muscle-ups for time (with jump assist to help the dip portion)

Done in 3.08 mins

C/O:- 3 beg. ring rows with feet under rings, 3 blue band ring dips, 3 beg. ring rows with feet 6" in front of rings, 3 red band ring dips and then ried a few band assist variations with rack and rings, 3 beg. ring rows with feet 12" in front of rings, 3 beg. ring rows with feet 18" in front of rings


Food Diary:- Breakfast:- 1/2 fillet of beef
Lunch:- 2 medium boiled eggs, 1/2 slice of bread and butter, 1 thorntons brownies
Snack:- 1/2 banana, 1/4 of a Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
PWO:- Protein shake (1 scoop of pharma whey HT)
Dinner:-  1 fillet of salmon fried, cauliflower, mashed potatoe and homemade parsley sauce
Watching tv:- Handful of Blueberries and Blackberries with Ice Cream
Pre-Bed:- chicken goujan

11011 Muscle ups, Wall Ball, HSPU, Power Clean

Evening WOD

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions, burgener warm up/skill transfers, samson stretch.
5 beginner ring rows, 3 muscle-up progressions, 3 wall ball shots, tried HSPU bridged on feet..erm nope so tried with blue band assist = just 3, tried with green band assist = did 3 but no way it was happening for wod, 5 power cleans @ 8kg, 3 @ 16kg

11011 Muscle ups, Wall Ball, HSPU, Power Clean

Three rounds for time of
6 Muscle-up progressions - squat mu with a jump to help press out the dip
15 Wallball shots, 11 pound / 5kg ball
9 Handstand push-ups progressions - subbed 2 x 7kg / 15lb DB presses due to logistics (after 3 reps stopped to drop to 5kg)
35 pound / 16kg Power clean, 12 reps

Done in 14.06 mins (including 1.23mins to change DB's to 5kg after 3 reps)
Splits 5.25 less 1.23 = 4.02, 4.19, 4.20

Apart from getting DB weight wrong - really pleased with this wod - a few breaths here and there but kept a good pace and most of all - all my wallballs were pretty much unbroken - major pr for me - good indicator of my cardio getting better - YAY
Also the power cleans flew up today, elbow speed slowly getting faster - had some that felt great - Yay

101230 “Nate”

Eventually back at it after 2 crazy days with aback strain from sawing wood and a stupid angle!

Warm up= arm swings/rotations, knee highs, dislocates, bergener skill transfers, 3 bench sit ups to parrallel, 10 decline bench 45 degs situps, attempted 3 beck exts on decline bench but couldn't secure feet, 5 good morning with dowel, 10 good mornings @ 8kg, 3 squat muscle ups, 4 push ups at pin 4

101230 “Nate”

Puppies/pack mix
Complete as many rounds in 15 minutes as you can of:
2 Squat Muscle-ups - slightly higher than last time
4 Push ups @ pin 4 - did these to work on them as not done many lately
8 14kg Kettlebell swings  - 2kg more than last time

9 rounds + 2 mu's + 4 PU's PR by 3.7 round yay!

Good wod today - pleased with pace, kept going with the odd breath here and there ie no bar staring or major muscle fatigue - I was dripping sweat for ages afterwards lol = well scaled wod yes?

c/o none just stretching and foam rolling - I felt good and maybe could have done some but I thought I better save some for the next 2 hero wod's coming  :shock: !!

Push ups and 100917

During the morning incase I didn't get time for anything later I did

Push ups
w/u 3 against desk

Push ups 2 rounds of
knees x 3
full x 1 - failed, failed
knees x 10 (3,4,3), (3,3,2,2)
left leg straight, right knee x 5
right leg striaght, left knee x 5

Disapointed with loosing my full push up again grrrr but as with all strength stuff you have to keep at and with my foot I haven't been at it as much as I should grrrrr

Later the day changed and I managed to get a wod in hoorah!! I'm way behind on wods because of foot so...

FRIDAY 100917

Puppie/Pack
Three rounds, 9-6-and 3 reps, for time of:
14kg / 31 pound barbell Thrusters
Muscle-Up (Seated)

Done in 5.48 mins

Really pleased with time today, I was aiming at 5-7 mins and it felt good (didn't realise this was suppose to be heavy!! but even if I had I probably would still gone for the metcon effect because of the sporadic nature of my wods lately)

Mwods, tricep bias and hip capsule work

CF 100825 & Kstarr 100825 & 100826

KStarr mobility wods 100825 psoas - strange position not sure stretch felt quite right
& 100825 shoulder externation rotation - felt like I stretched the inside of my arms more than my shoulders on the wide position but the closer position I actually felt in the shoulders and my assited dip felt better afterwards  

WEDNESDAY 100825
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes - scaled to seated muscle ups

Tabate score 8 x 19 = 152
12, 11, 11, 10, 10, 9, 8, 9, and 19.5 seated muscle ups

I’m pretty dissapointed with my squats for this one as my heightest was 12 but I just couldn’t keep it up for all the intervals hence = not very fit I guess!!

Wednesday, August 18th, 2010 - Nate

I did Nate today as I couldn't get outside to do snatches so..

Puppy / Pack mix:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups with knees on 12" box
8 12kg Kettlebell swings - DB

I DId 5 full rounds + 2 MU's, 4 HSPU and 7 swings

The HSPU really slowed me down on this one - I haven't done any in ages and it really showed up in this wod. Seated MU's felt great - might have to look at next progression  ;)

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.

10605 South Central Regional Event 4 & 100606 Northwest Regional Event 4

Warm up:- 10 arm swings/rotations, 10 knee highs, 10 side to side lunges with overhead press, 5 band dislocates with ohs, 10 abmat sit ups un-anchored butterfly, 10 abmat back extensions, 10 push ups against bar at pin 4 (unbroken just about grrr), 10 chin ups blue band at pin 5 (seems tough after 4 today).

tried false grip and 3 x MU progs from floor - went well, 3 x HSPU progs with knees @ 8", a few squat clean @ 10kg, then a few at 11kg

10605 South Central Regional Event 4

Puppies:
For time:
5 Muscle-up progressions - I did seated MU ring progression
15 Handstand push-up progressions - knees on 8 " box
PVC - 25 pound Squat clean, 20 reps - I did 11kg / 24 lb sqaut clean (trying to becareful of form and trying to shrug more - some flew up lol)
Run 250 meters - Ellipitical level 4

Done in 7.10 mins

Cleans felt much better - the shrug is important and after watching the again fater vid - I tried it more and it felt better/easier.

Took a few breaths and then went straight into warming up for next wod as missed yesterday and although I figured I wouldn't get it all done - if I did some of it I wouldn't feel so bad about skipping the rest of it.


SDHP @ 10kg x 5, then 14kg x 3, 3 x thrusters @ 10kg, 5x KB swings @ 2kg, then 3 @ 12 kg, 2 x beginner rope climbs

100606 Northwest Regional Event 4

Puppies/cup mixish
Row 30 calories - subbed 30 SDHP @ 14kg / 31lb
10kg / 22 pound Thruster, 30 reps
30 Kettlebell swings, 31 pounds / 12 kg
10 beginner rope climbs - knees bent laying up to standing 10 times

Only did the one round in 12.28 mins

Was completely shattered after an hour including warm ups + poor eating / unwanted periods of fasting over the last 36 hours and my body said stop so I listened! Rest tomorrow and be back at it Sunday.

100426 Wall Ball / Muscle ups

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr’s over’n’unders, 10 push ups at pin 3 NEW PR, 5 bar dips at pin 3, 5 blue band assistaed pull ups at pin 5, 5 thrusters @ 10kg

100426 Wall Ball /Muscle-ups
Puppies:
25 Wall ball shots, 6-8 pound ball - subbed thrusters @ 30lb / 14kg
5 Muscle-ups - subbed 3 blue band assisted pull ups at pin 4 & 3 bar dips at pin 3
20 Wall ball shots, 6-8 pound ball
4 Muscle-ups
15 Wall ball shots, 6-8 pound ball
3 Muscle-ups
10 Wall ball shots, 6-8 pound ball
2 Muscle-ups
5 Wall ball shots, 6-8 pound ball
1 Muscle-ups

Done in 25.38 omg - thrusters were a bit of a slog but I got there in the end. I though about quitted after 2 round at 14 mins but decided I wouldn't quit no matter what. Struggled with oxygen and wrists were tender during the thrusts too.
Chin ups were with small jump assist as I tired and dips were the easy bit lol

100326 Muscle Ups

Warm up= arm swings/rotations, knee highs, Kstar over n unders, 5 push ups against bar at pin 3, 5 blue band assisted chin ups with feet 10” apart, 2 squat bar muscle ups - bar at waist height

100326
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.  I did 20 squat bar muscle ups - bar at waist height

Done in 3.19mins

Cash out:- PU Challenge 25 - 3,2,3,2,2,2,2,2,2,2,2,1
CU Challenge 25 - 2,4,2,2,2,2,3,2,2,2,2

CU's are feeling good - 4 reps is good but then begins to get tricky
PU's at pin 3 are easier but 3 is doable but getting close to limit

Also did 3 full push ups negative before stretching

100307 Helen & 100306

I decided I wanted to try real running today - I’ve done all my wod on my elliptical trainer so far and haven’t really ran since school days and so I did my first ever outside wod today - Helen this morning. I didn’t want to be stupid so I shotened the distance not knowing I was going to feel wither during and probably mist inportantly afterwards lol

I also had to improvise slightly for beginner pull ups as I had no bar of any kind so foun my reistance bands with handles and hooked it up - so at least I was working the muslces in a similar way but with much lesss resistance - I figured is was better than skiping the pull up part alltogether!
Warm up:- arm swings / rotations, knee highs, 34m jog, 5 band pulls, 5 2kg db swings, 5 10kg db swings

100307
Puppies/Cup mix
3 rounds for time of
run 200 m - I thought it was about 200m till I measured it afterwards when I finished so quick! Was actually 64 m!!
15 kettlebell/dumbbell swings, 15-25# - I used 23lb / 10kg
9 pull ups (assisted, or beginner pull ups) - I used resistance bands with handles

Done in 5.20mins

Running went better than I expected - I had built it up in my mind to being something I wasn’t going to be able to do (fear of running stems from running into a Pool table when I was 12/13 - sounds crazy I know but I was in a social club canteen doing a running race with a friend running down between tables and chairs and tripped on a chair or table leg and lauched myself at full tilt into the side a full size pool table major DOH!!! I know - smashed up my face and broke my arm - things we do as kids hey!!!) so although the distance was shorter than I thought, it was probably good thing - see how am I tomorrow and go further next time. 
I also feel better at running now too - not full pelt but running none the less lol.

Later in the day got my other WOD done to catch up ( I now its not normal or recommended but I did the other this morning, it was only short and I felt recovered well enough)

Warm up:- arm swings / rotations, knee highs, over and unders, squat stretch, 7kg squats x 5, 12kg squats x 5, bar squat/seated muscle up progressions x 3 with bar at waist height.

Day 14 of My personal push up & chin up challenge:- push ups against pin 2 x 19 reps (5,5,4,3,2), chin ups with blue band feet together x 19 reps (5,4,4,3,3)

100306
Puppies:
3 Muscle-ups (or progressions) - I tried bar sqaut/seated muscle up progressions - thru the transition and the press up ie the push part of the dip
pvc -25 pound Back squat, 15 reps - I used 26lb / 12 kg Low bar
6 Muscle-ups (or progressions ) - as above
pvc-25 pound Back squat, 25 reps - as above
9 Muscle-ups (or progressions)- as above
pvc -25 pound Back squat, 35 reps- as above
9 Muscle-ups (or progressions)- as above
pvc -25 pound Back squat, 25 reps- as above
3 Muscle-ups (or progressions)- as above
pvc -25 pound Back squat, 15 reps- as above

Done in 21.11 mins

I expected this to be a metcon type thing more than anything else but I’m clearly not used to doing that many reps of squats even light weight ones lol

Apart from a rest on high bar back area at rep 20 of 35 I didn’t put the weight down thru out and something tells me I my quads and hamstrings will not love me tomorow and my traps, delts and glutes have not fully mended from the other day either
My left knee stated to complain at rounds 3 and 4 too grrrr

Cashout:- lots of stretching and foam rollering

100301 "War Frank"

Day 10 of My personal push up & chin up challenge:- push ups against pin 2 x 14 reps (5,5,4), chin ups with blue band feet together x 14 reps (5,5,4) done this morning.


Warm up:- few arm swings, knee highs and over-n-unders, 5 squats, 10 abmat situps unanchoured, 10 abmat back extenstions, 5 push ups against bar at pin 2, 3 chin ups and 2 tries with new band but it gives me very little assistance so need to get stronger before that helps.

100301 "War Frank"

Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice - subbed 3 pulls ups & 3 bench dips against bar at pin 2 (chins for Rnd 1 & 3 and pulls in Rnd 2)
20 Squats
10 Situps - abmat unanchored

Done in 13.20 mins (splits 4.20, 4.28, 4.32)

Pull ups were tough during this wod but my squats felt faster than a few days ago which I pleased about - Good WOD

Monday 100215 2009 Games final event

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, 4 push ups against upper thigh high bar, warmed up muscles with 12kg bar for squat clean, a couple of push press and 2 thrusters. A couple more with 14kg and then upped to 20kg sqaut clean.

After going for an actual slow walk during the morning I got pain in my foot after only about 8 meters  :n_angry: so I hobbled another couple and came back grrrrr so I decided to take anything out of this wod that I thought would upset it further so I did..

Pack scaled as req with omissions.
Women
75-85 pound Squat clean, 10 reps - scaled to 45lb / 20kg (NEW PR)
20 Toes to bar - 10 attempts that were more like knees to elbows
[del]20 Box jump, 20 inch box[/del]
10 Muscle-ups (or progressions) - I subbed 4 push ups against upper thigh high bar + 4 bench dips against same = 1 MU
15-20 pound dumbbell Push press / push jerk, 20 reps - I used 2 x 16lb / 7kg DB's - all push press
[del]20 Double-unders[/del]
65 pound Thruster, 10 reps - scaled to 32lb / 14kg (equal PR)
20 Pull-ups - blue band assisted - feet about an inch for the first few the wider as needed to complete
20 Burpees - I subbed 1 push up against upper thigh high bar and 1 knee-to-elbows attempt = 1 Burpee
[del]200’ Walking lunge with 10-15lb plate or bar held overhead[/del]

Done in 27.33 mins

It was quite a longish slog but I upped all my weights to my known limit or beyond and so I felt good that I had pushed myself, to sort of make up for the ones I didn't do. I daren't imagine what time I would have finished with omission added in phew I guess I'll find out next time.
My arms were so shaky afterwards!!

Monday 100104

Warm up= arm swings/rotations, knee highs and 2 air sqauts and squat strecth, 9 (4 from yesterday missed and 5 today) burpees = another 3-2-1 Go today

Monday 100104
Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats

The other option is to sub 4/1 pull ups, dips to muscle ups.

I subbed 20 blue band assisted pull ups and 20 bench dips against mid thigh bar per round.
Done in 13.30

Rd 1 was 4.01 I did 20 pull ups (mostly chins with some pulls) broken as req (9,6,2,1,1 i think) then 20 dips (10,10).
Rd 2 was 4.00 I did sets of 4 each ie 4 PU then 4 dips etc mostly chins and some pulls.
Needed a a few breaths/ breather before I could even get to the bar to start round 3 otherwise pukie may have got me.
Rd 3 was 5.28!!!! Did 15 PUs (6 chins,5 pulls,4 chins) then 15 dips (10,5) then 5 pu's ( 5 chins) then 5 dips.

Wow that was tough!! Worse because of the burpees before hand I think - I really don't like them and really struggle to jump my legs out and back in I end up stepping but it seems to put a lot of stress on my lower back - not sure whther to carry on with them to see if it gets better or not. Real achy back tonight - slept awkwardly last night too grrrr

I had an extra rest day yesterday because my pecs were so sore
So Today I did..

Saturday 091017
“Tyler”
Puppies:
Three rounds for time of:
4 Muscle-ups (progressions or substitutions okay)
10-25 pound Sumo-deadlift high-pull, 15 reps

Done in 8.19 mins.
I subbed 12 assist. pullups with blackband and 12 bench dips on a mid thigh high bar & used 9kg /20lb barbell for SDHP's.
This was tough - it had me puffing and panting like a stupid thing!

Rested a few mins then did..

Wednesday, October 21, 2009
Puppies
Three rounds for time of:
Walking lunge 15 meters
Sit-ups, 15 reps

Done in 7.04 mins
I did Abmat situps unanchored with arms across my chest for the first 15, and the next 5 then struggled so put arms out in front to finish that set and the next too.

Phew - hard workout today!! But I'm loving every minute of it in a strange kinda way that I reckon only crossfitters understand lol