Wallball shots / pull ups

After major DOMS again and family stuff going on causing lack of sleep, finally got something done

Wallball shots / pull ups

42-30-18 wallballs s/scaled to 21-15-9 (broken as req)
21-15-9 pullups s/scaled to 15-12-9 beginner rows at bar position 12 (broken as req)

Done in 6.09 mins

Short and sweet but better than nothing

EMOM: Toes-to-Bar, HSPU/Push-Ups/L-Pull-Ups, Tabata Row

EMOM: Toes-to-Bar
Pick a number to complete every minute
Scaled to Knee raises (as last time I did KTE attemps in a wod I tried with too much back swing/core not tight enough and really did my abs no good at all) - chose 3 EMOM for 10 mins - but after warming up realised my upper abs were still sore so decided to be sensible and skip it.
I figured I should get good at controlled knee raises before KTE attempts - run before walking and all that.

HSPU/Push-Ups/L-Pull-Ups
10=>1
Handstand push-ups - scaled to DB press @ 5kg
1=>10
Push-ups - at bar position 5
10=>1
L-pull-ups - scaled to beginner rows - bar position 12
Scaled to skip the 9-2-9, 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 10.18 mins
Shoulders felt much better at 5kg on the press, ring rows were tough. Do this next time and try for unbroken 10 push ups.

Tabata Row - subbed SDHP @ 12kg KB - up from 8kg last time
Record meters - subbed reps
8-8-8-8-8-8-8-8.
I went for 8’s and just made the last one - could have maybe done 9 in the first 1-3 rounds but not sure I would have made the last 8.

Max Thruster, Fran

Max Thruster
1 rep max

7kg x 4, 12kg x 3,
14.5kg, 17kg, 20kg / 44lb = New PR
Wrists strapped to protect left wrist

Fran
21-15-9 scaled to 12-9-6
95lb Thrusters - scaled to 12kg / 26lb - broken only with a few breaths didn’t (also had wrists strapped to protect left wrist)
Pull-ups - scaled to beginner rows bar at chest height position 12 - unbroken (made a real changed to assisted chins)

Done in 4.32 mins - Wahoo PR by nearly a min as 5.29mins last time. Really thrilled with that increase in performance at same reps and weight.

Push ups as per GD day 29, Ballsy Jackie

Push ups as per GD day 29
Max sets @ pin 4 rest 4 mins
12-10-9 wider grip - last time was 10-9-7

Ballsy Jackie
1000m Row - scaled and subbed 30 SDHP @ 8kg KB (unbroken)
50 wallball - scaled to 30 @ 5kg (broken as required)
30 pull ups - scaled to PU rev Assisted 3-2-2 then Beginner ring rows 8-5-5-3-2

Done in 9.06 mins
Last time was 10.10mins with 5-3-2 PUs and broken rr’s
Splits sdhp & wb in 4.02mins then PU & rr in 5.04mins

Right anterior delt was giving pain during top part of some of the sdhp’s and biceps complaining during pulls so I guess I haven’t fully recovered from last workout, with funeral stress and everything so will take a couple days off, eat better and sleep better.

3 x 8:00 Cindy’s, 3:00 rest in between

Start of my own tweaked / adapted version of Brandx  programming to concentrate of my push ups.

3 x 8:00 Cindy’s, 3:00 rest in between
3 x 8:00 AMRAPs, rest 3:00
5 pull-ups - s/s to 3 beg ring rows
10 push-ups - s/s to 4 beg push up - pin 6
15 squats - s/s 7
Completed 1st set:- 9 Rounds (wider push up grip after checking width on bar vs floor was much narrower which doesn’t bode well to when i get to the floor!)
2nd:-  8 Rounds + 3rr + 1 pu’s
3rd:-  8 Rounds + 1rr
Squats were getting tough and painful - so I foam rollered afterwards to help ward off the dreaded DOMS!!
I think up the reps next time to 4-5-8 and see how I go!

Bx 2012-12-19 EMOM: Chin-Ups, Michael

Bx 2012-12-19
EMOM: Chin-Ups - PU rev assisted
4 reps EMOM for 10 mins
Completed 4-4-4-4-4-4-1f-3-2-2f compared to last time 1 Nov 12 4-4-4-4-4-2f-3f-2f-2f-3f - both 32 reps but I got another set 4 so pretty pleased considering.

Michael
Three rounds for time of:
Run 800 meters - sub elliptical lev 2
50 Back Extensions - scaled to 15 abmat
50 Sit-ups - scaled to 25 abmat butterfly touch above head and feet
Done in 23.20mins unbroken

compared to

110405 “Michael”
Three rounds for time of:
Run 600 meters - sub elliptical lev 2
15 Back Extensions - abmat
25 Sit-ups - abmat with touch above head and to toes
Done in 16.13 mins all unbroken

Need to up Back extensions to 20 next time and maybe sit ups too.

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

Pull ups as per GD, Bx Ramona 2012-11-12 Push press 3 or 5 rep, Run/Push Press, Max Reps Shoulder Press

Pull ups as per GD
Beg. ring rows bar position 12
Max sets - rest 4 mins
12-10-8

Bx Ramona 2012-11-12
Push press 3 or 5 rep
5 @ 7kg, 5 @ 10kg
3 @ 18kg, 3 @ 20kg / 44lb NEW PR

Run/Push Press
3 Rounds
300-meter run - subbed elliptical
7 push press, bodyweight - scaled to 15kg / 33lb
Done in 7.05mins - New PR by 14 secs
Splits 1.29 PR,0.38,1.37,0.48,1.43,0.46 compared to 1.42,0.41,1.42,0.42,1.45,0.44 last time

Max Reps Shoulder Press - 50% of Body Weight - scaled to 20kg - haven’t pressed this since Sept 2011!
1 set
Completed 5 reps = 5RM from Sept 11 - pretty pleased with that especially with tired shoulders and not pressing that weight for over 12 months. Should be able to get 6 or maybe 7 next time.

Just want to give a shout out to GD’s BrandX Ramona programming - it just works!!! Anyone unsure about just mainsite or want strength work but don’t no how to program it or keep trying other programs and coming back - try GD’s Brandx Ramona programming!!
Thank you so much GD.

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
 

Brandx 2012-12-08 Max Thruster, Fran

Brandx 2012-12-08

Max Thruster
1 rep max
Never done 1RM thruster before but max thrusted in a wod was 16kg so how we go.

7kg x 5, 12kg x 2,
14.5kg, 17kg, 19kg / 41lb = New PR
Wrists strapped to protect left wrist

Fran
21-15-9 scaled to 12-9-6
95lb Thrusters - scaled to 12kg / 26lb - broken only with breathing didn’t put the bar down (also had wrists strapped to protect left wrist)
Pull-ups - scaled to beginner rows bar at chest height position 12 - unbroken (made a real changed to assisted chins)

Done in 5.29mins
Splits 2.07, 2.02, 1.19

Bx 2012-12-06 Ballsy Jackie

Bx 2012-12-06

Ballsy Jackie

1000-meter row - I subbed and scaled to 30 x sdhp @ 8kg (unbroken)
50 wall ball shots, 20#/14# - I scaled to 30 @ 5kg (broken as required)
30 pull-ups - First 10 were PU rev assisted and broken 5-3-2, so not to have complete slog fest changed down to beginner ring rows (brokenas required).

Done in 10.10 mins

OMG that was tough - sdhp’s were fine, but the wallballs after them were really hard on my legs and I just could not get enough oxygen grrrr my cardio conditioning has significantly reduced in the last 6 weeks grrrrrrr. My chin ups have gone backwards too it seems

My legs and arms were so shaky after this - whats going on there - poor eating I’m guessing.

But onward and upward!!

Angie

“Angie”

Puppiecup ‘ish:
For time:
25 Beginner or Assisted Pull ups - subbed u/h pulldown @ 20kg - unbroken
25 Box Push ups against mid thigh high bar (pin 5)- broken into 10-5-5-5
25 Abmat Sit ups - unanchored broken into 19-6
25 Squats - broken into 19-6

Done in 6.25 mins Compared to July 10
“Angie”

Puppiecup ‘ish:
For time:
25 Beginner or Assisted Pull ups - blue band assist chins broken into 9,5, then with jumping 3,3,2,2,1
25 Box Push ups against mid thigh high bar (pin 4)- broken into 7,3,3,2,2,2,2,2,2
25 Abmat Sit ups - unachored broken into 15,3,3,4
25 Squats - broken into 18,3,4

Done in 7.10 mins

Pull ups as per GD Day 14, Bear Complex

Pull ups as per GD Day 14
3 sets of max pull ups
@ PU rev top
4 mins rest
10-8-7 (compared to 10-5-6)
More progress I love it - this stuff really really works!! 

Bear Complex - I’ve never done it before but wanted to try for something a little different.
I did 1st round @ 7kg
2nd round @ 10kg
3rd round @ 12kg / 26lb
Pretty cool - I didn’t rush it but it went well. I need to be careful putting the bar down on my back.

3 x 8:00 Cindy’s Bx Ram 2012-09-04

Serious DOMS from Sunday - not had that much pain in a long time and not really sure why as 24 thrusters should not have caused the pain but much better today although not gone completely so see how we go.

Bx Ram 2012-09-04

Didn’t OHS because of Wrist

3 x 8:00 Cindy’s, 3:00 rest in between

3 x 8:00 AMRAPs, rest 3:00
5 pull-ups - s/s to 3 beg ring rows
10 push-ups - s/s to 4 beg push up - pin 6
15 squats - s/s 7
Completed 1st set:- 8 Rounds + 3rr + 4 pu’s
2nd:-  8 Rounds + 3rr + 4 pu’s
3rd:-  8 Rounds

Great wod - got scaling spot on as although legs felt tired in round 3 no actual muscle failure or bar staring through out = really pleased with that so up the reps or level of difficulty/scaling next time

If my DOM’s are back tomorrow I wont mind because at least I’ll know why!!!

Pull ups as per GD day 13

Pull ups as per GD day 13

EMOM 4 reps for 10 mins @ PU Rev Assist top

4-4-4-4-4-2f-3f-2f-2f-3f
First time at 4 reps so not too bad - look to better it next time.

Pull ups as per GD Day 12

Pull ups as per GD Day 12
3 sets of max pull ups
@ PU rev top
4 mins rest

10-5-6 (compared to 9-7-7)

Poor sleep and food so no more today.

Bx 2012-08-23 Push press/C2B/boxjumps

Brandx Ramona via Strength Diary 2012-08-23

Front Squat 3 x 3
5-5-3-3-3
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 22kg
3 @ 26kg / 57lb

Push press/C2B pull ups/box jumps

12 AMRAP
10 x push press @ 38kg s/scaled to 12kg
10 x CTB pull ups s/s to blue band assist at pin 4 - wide legs and some jump in the later rounds
10 x Box jumps 24” s/scaled to 15”

Completed 3 rounds + 10 x pp = 10 x pu’s

Slower than last time by 8 bj’s (chins made it longer than rows) but I also started already still aching from my last wod so overall not too bad.

I obviously had a brain fart when i wrote this wod down because I had already done the 23rd and I did again today - including the same 26kg front squat - what a muppet!

Might have to change schedule to tue - wed - fri - sun but we will see how it goes.

Brandx Ramona 2012-08-25 Burpee/pullup ladder

Brandx Ramona via Strength Diary 2012-08-25

Max Snatch
1 Rep Max
Didn’t do because of wrist

Burpee/pull up ladder
20-18-16-14-12-10-8-6-4-2 s/scaled to half 10-9-8-7-6-5-4-3-2-1
Burpees
2-4-6-8-10-12-4-16-18-20 s/scaled to half 1-2-3-4-5-6-7-8-9-10
Pull ups s/scaled to ring rows feet under rings or just in front

Done in 19.22mins phheeewww
Wow what a wod!!

Just writing this I realised I actually did pullups and then burpees - Doh!

Pullups as per GD Day 11, Elliptical

After a week off and crazy work week I’m back at it

Pullups as per GD Day 11
Repeat day 5

3 pullups EMOM for 14 mins

Complete all 42 reps + extra 3 cause I felt that good and to celebrate getting all the reps after 4 sessions of trying Wahooo  I guess the rest did me good 

Last time..
3-3-3-3-3-3-3-2f-3-3-1f-2f-f-2f
Total of 39 of 42 reps

Elliptical Prog 2 for 20 mins
Distance covered 3.02M - last time 2.82m 

Brandx Ramona 2012-08-23 Front Squat 3RM, AMRAP Push press/C2B pull-ups/Box jumps

Brandx Ramona via Strength Diary 2012-08-23

Front Squat 3 x 3
5-5-3-3-3
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 22kg
3 @ 26kg / 57lb

Felt it in my wrists again even though strapped up. Can’t keep elbows parallel - hoping yoga flexibility work will help it.

AMRAP Push press/C2B pull-ups/Box jumps
AMRAP in 12 mins
10 push press 85lb - self/scaled to 12kg / 26lb
10 C2B pull-ups - s/scaled to beginner ring rows (Rnd 1 feet under rings, Rnd 2 same but 5-5, Rnd 3 feet 2” nearer, Rnd 4 3” nearer)
10 box jumps - s/scaled to box jumps 15”

Completed 3 rounds + 10 PP + 10 RR + 8 Box jumps

Good wod - kept a reasonable pace and not too much bar staring   - I always know when i have the wod about right because I end up sweating for a good 10 minutes after I stop lol - does everybody else get that too???