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: !!

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  ;)

I did today a couple of WOD's I had added to by journal before the show and after much agonising I will skip all the missed days (instead of trying to play catch up) and start a fresh tomorrow.

Tuesday 091027
“Nate”
Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Squat Muscle-ups - I subbed 6 pulldowns on knees @ 30kg/66lb
4 Push ups - I did full push ups against a mid thigh high bar (lower than previously ;-) )
8 12kg Kettlebell swings
Women 8kg - I used an 8kg dumbell

I managed 5 rounds with just a few seconds to spare. I didn't rush just took a failry consistant steady pace. Considering my push ups were done lower than previous push ups I was really pleased I managed them - they were tough and I was close to failure on the last couple but I did it.
I enjoyed the workout. I wasn't sure how I would feel after being out of it for a while - would I feel weaker or stronger, harder or easier?? but I felt good, I felt strong and it felt good to be back at it.

I rested a few mins, while I set up my barbell and did
Wednesday 091028
Back Squat 5-5-5-5-5 reps

Warmed up with 12kg x 5, & 17kg x 5 then did 5 reps of 22kg/48lb - 27kg/59lb - 30kg/66lb - 31kg/68b - 32kg/70lb

I didn't push stupidly with the sqauts but that was my limit today.
I also regretted the double afterwards - my pre workout meal was chicken with salad and nuts and after my postworkout shake I was still pretty low on energy - I should have had carbs with my salad :n_angry: but I also think I should stop trying to double up my workouts - does anyone agree?????

I'll try (assuming people agree) to just do the wod to the best of my ability and try to do 3 days on 1 day off like the site - because I double up then need extra rest and it just knocks on