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 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!!!

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!

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???

Brandx Ramona 2012-08-11 Bench Press 3 x 3, Hazel, Max Rope Climbs

Brandx Ramona via strength Diary 2012-08-11

Bench Press 3 x 3
5-5-3-3-3

5 @ 12
5 @ 17
3 @ 22
3 @ 25
3 @ 27kg / 59lb

Hazel
1200-meter run - subbed elliptical lev 2
63 kettlebell swings, 24 kg/16 kg - self scaled to 21 @ 8kg
36 pull-ups - self scaled to 12 beginner ring rows

Done in 9.24mins
Splits 7.06, 1.27*, 0.51

Note to self - Up the KB’s to 42 next time and Ring rows to 24.

Max Rope Climbs in 5:00
Record Max Rope Climbs completed in a 5:00 time frame.
Self scaled to beginner rope climbs - laying to standing
Completed 15 reps

Forearms cramping again as tired from ring rows.

Brandx Ramona 2012-08-08 Back Squat 3x3, Jackie

Brandx Ramona via strengthdiary.com 2012-08-08

Back squat 3 x 3
10-5-5-3-3- 70-85%
10 @ 10kg
5 @ 14kg
5 @ 18kg
3 @ 22kg
3@ 25kg
3@ 28kg / 61lb = only 49% of 1RM but haven’t squat heavy for well over 12 months so looking forward to big improvements on this as I felt good, solid and strong today.

Rested 3 mins between 3’s

Jackie as AMRAP
12 mins ARAP
800m Run - subbed ellipitcal lev 2
50 thrusters @ 45lb - self scaled to 12kg / 26lb x 15 reps
30 pull ups - s/s/ to ring rows (feet under rings) @ 10 reps

Completed 1st round = 800m, 15 (7-5-3), 12 (5+5)
2nd round = 470m only

Not sure what the aim of this wod was so not sure my scaling was very good today?? And I couldn’t find any Jackie wods on here that had been scaled previously so data for another day lol

Beg RIng Rows + Deadlift

w/u spealler less leg swings because i missed them with interuptions and distractions, wallballs, situps and b/e, push ups x 3 on knees, tried for a full but just failed miserably so did 2 red band assisted from pin 3
  if i’m strong enough to do push ups - why is on some days I just can’t do them, and others and I can do 2 in a row?? whats that all about???

CFSB lite inspired
Beginner Ring Rows 3’s
6 @ heel at center
4 @ heels -3.0 inch from center
3 @ heels -6.0 inch from center NEW PR

CFSB Lite
Deadlift 5’s
10 @ 15kg
6 @ 30kg
4 @ 45kg
5 @ 60kg / 132lb


$ out:- 10 DB lateral raises @ 2kg, 10 bicep curls @ 2kg, 10 DB press @ 2kg, 10 DB lateral raises @ 2kg, 12 Bicep curls with 7kg Barbell

Stretch and foam roller

Ring Rows + Deadlifts

Warm up:- Spealler, wallballs x 10, 10 abmat sit ups, 10 good morning @ 7kg

Beginger Ring Rows
6 @ Heels under rings
2 @ -3.0" from rings
3 @ -5.5" from rings

Deadlift
10 @ 12kg / 26lb
8 @ 25kg / 55lb
6 @ 40kg / 88lb
5 @ 52kg / 115lb

$ out:- Push ups 3 @ pin 1, 3 @ floor but failed 2nd rep, rested a few secs and retried but failed.

Stretch and foam roller

Bench Press, RIng Rows, Press, Deadlift

Warm up:- Spealler, 10 wall balls, 10 abmat situps, 10 abmat back extentions, red band dislocates, 5 moutain climbers, 5 squat thrusts

Bench Press
10 @ 10kg / 22lb
6 @ 20kg / 44lb
3 @ 27kg / 59lb

Beginger Ring Rows
6 @ Heels under rings
4 @ -2.5" from rings
3 @ -5" from rings
After each set I did a seated MU to get up off the floor finishing with a support hold for a few secs

Press
10 @ 8kg / 17lb
6 @ 14kg / 31lb
5 @ 20kg / 44lb - failed 5th rep - could hardly budge it! I did this 19th Aug 11 but haven't pressed since so I guess not a total suprise but still annoying grrrr Also programing Press after Bench maybe too much too?

Deadlift - changed to 5's due not DL'ing in 3 weeks and so it seems a good choice/time
10 @ 10kg / 22lb
8 @ 25kg / 55lb
6 @ 35kg / 77lb
5 @ 46kg / 101lb

Stretch and foam roller, tried a push up but only got a few inches again.

Physio visit, Back Squat, Push ups, Ring rows, Fran

Well guys I went to see a physio yesterday about the rubbing noise/feeling in my knee and to see if he could help with my rack position and check my upper back for tightness....and apparantly I have External Tibial Torsion! Which he tell me is structural and I should wear Orthontics for with extra arch support to help with the knee tracking / alignment. This has been the reason for ITB's being so tight and have triggers in them.

Finally an explanation as to why I have never been a runner lol!
Also he checked by back and was pretty amazing how far I can't twist round and said my upper back was "solid"!!! So he has given me a twisting excercise to do and I'll see him again next week for some treatment on it!


Warm up:- Spealler, 10 situps, 10 b/e, 3 hollow body practice, 10 wall balls, 5 kick up attempts

Back Squat
10 @ 10kg / 22lb
6 @ 18kg / 40lb
3 @ 25kg / 55lb

Push ups
8 @ Pin 5
4 @ Pin 3
3 @ Pu Bars on 8" box - last rep was slow but form was pretty good

Beginner ring rows - "infront of center
5 @ 2"
4 @ 4" last rep was tough and form deteriorating
3 @ 6" 5" - tough last rep - redo next time

Metcon - "Fran" scaled
12-9-6
Thrusters 12kg / 26lb
Pull up - PU rev assist

Rediculously slow 10.08 - I didn't want to push too hard as not great eating last 24 hours and lacking sleep but still soooo much sucking wind it was untrue and the pull ups were a slog. Just shows how much conditioning I have lost over the last 2.5 weeks grrr

Strecth, foam roller and push up from floor again yay!

Ring rows, ring push ups and yoga

Warm up :- spealler, wallballs, 10 abmat situps, 10 abmat b/e

Ring push ups scaled - position 12"
6 @ toes 12" from center
5 @ toes 15" from center
4 @ toes 17" from center
3 @ toes 19" from center

Ring rows scaled - position 12"
6 @ heels 1" in front of center
5 @ heels 2" in front of center
4 @ heels 4" in front of center (4th rep was not great)
3 @ heels 6" in front of center

Then 1 hour of stress and condiioning yoga.


Been trying to watch the games but the live feed stopped working shortly after the womens first event grrrr

Squat, Push ups, Ring Rows + Metcon "Barbie"

Warm up:- spealler, wallballs x 10, 5 abmat sit ups, 5 abamt b/e's

Squat
3 x air
3 @ feet 14" from wall
3 @ feet 13" from wall
3 @ 7kg BS
3 @ 10kg BS

Push ups
5 @ pin 5
3 @ pin 3
3 @ PU bars on 8" box
better than last time but still took  two breaths before last rep - think I may start bench press to try to increase strength before trying next 4" drop.

Beginner ring rows - Test 1 RM
5 @ feet under rings
3 @ -3" from center
2 @ -5"
1 @ 7"
1 @ 9"
1 @ 12" my mum was talking to me during my workout (which is very very rare) and said I was bending my knees and wasn't very plank like!
So I tried another with my heels as the pivot instead of my feet flat on the floor so
Heels @ -6" - she said my position was much better and it felt better to me too!
Heels @ -8" and that was my limit for today so will work from this as my 1RM

Metcon Wod
"Barbie" scaled to 3 rounds
3RFT
5 Pull ups - PU rev assist top
10 Push ups - pin 5
15 Situps - abmat with toe above head and to toes
20 Squats

and like a total muppet I did this without the 3 mins rest - which i remembered during the push ups of the 3rd round - DOH!!
Total time 10.32 mins - splits were 2.53, 3.48, 3.50.

Depending on upcoming wods will do this again next week with the rest and see what difference it makes!
NB The chin ups were really easy for the first few reps of each round - which shows hows much stronger I've got - which is great but my endurance is so crap - 5 reps was tough - must work on that!!

Stretch and foam roller

110501 Ring rws, bench press, back squat

Warm up:- Spealler warm up, 5 ring rows, 3 push ups at bar 5, back squat x 5@ 7kg, 5 x 17kg, 3 x 25kg

SUNDAY 110501
Three rounds for time of:
15 Ring rows - feet under rings (15, 6-4-5, 5-5-5)
15-25 pound Bench press, 15 reps - subbed push ups at bar 5 (15, 8-6, 8-4-2)
55 pound / 25kg Back squat, 15 reps (15, 10-5, 7-8)

Done in 18.20mins
Splits:- 1.08, 1.12, 1.49, 2.04, 1.47, 2.53, 2.40, 1.51, 2.50

Higher rep ranges were tough today but felt great to do something

Cash out:- foam roller and stretch

110320 Pull up ladder

Warm up - Chris Spealler warm up excluding wall ball and kick ups because of wrist. Thank you Chris - great warm up and my back loves you for it!

110320 Pull up ladder
Did chin up with pull up rev. and very nearly reached muscle failue on round 4 = total 14   yep I think I’m out of whack from resting my wrist.

Rested a few mins and set up rings to chest height (13.6 on tape) and decided to do it again with beginner ring rows - feet under rings and lent back = body about 45 degs. Pulled rings to armpits.

Completed 12 rounds = Total 78 reps and decided to stop as I knew I wound’t complete another round and that’s a lot of reps considering how much I haven’t done in weeks!

Adjusted ring to waist height (12 on tape) and tried some beginner ring push ups - see how wrist felt when it was free to move and not fixed on floor or bar. Did 5,5,5,5.

Felt great to get something done.

my own upperbody wod

Finally felt like I had enough energy to get something done today

w/u 5 abmat situps, 5 abmat back ext., 6 push ups at pin 2, 5 blue band assist 1 leg chin ups, 5 press @7kg, 3 press @ 10kg, 3 press @ 12kg, 5 reebok band arms pass thrus with o/h squat (carefully)

My own upperbody wod

15-12-9 reps for time

Press @ 12kg / 26lb
Abmat Situps
Beg. Ring Rows - body about 45 degs
Abmat Back Ext.

Done in 9.47
Splits were:- 3.40, 3.20, 2.46

c/o 5 assisted right leg pistols - hung on to rope and rack - felt very awkward and as strangth not quite there, more pull with arms needed :(.

Hurt left foot again grrr but got a mini wod done

Grrrrr - walked out of my room on Thursday with no shoes on and smashed my foor into the floor standing fan - OMG!! thought it was just a stubbed toe but nope - can't walk on it and a few hours it went a lovely blue purple colour all round my little toe and its joints, spreading on to my foot!!

So I have done nothing but sit on me rear for over 36 hours and today I can walk a little as I can actually put it on the floor and it takes my weight with just a little pain.

So balancing on 1 foot only I got a little wod done..
10 x push ups against bar at pin 3
10 x blue band assist chin ups (7,3)
10 x push ups against bar at pin 3
10 x ring rows - body at about 45 degs.

Not much but better than nothing considering the circumstances.

100609 Front Squat, C2B Pull ups, Double-Unders

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 (6,4), 3 chin ups blue band at pin 5.

Cash in:- Push ups @ pin 3 x 5, pin 2 x 5, pin 1 x 5, OHS @ 7kg x 5 to practice a narrower grip as per TP (5ft bar too short, but 6ft car I can just get to depth carefully), Good Mornings x 5 @ 10kg

Wednesday, June 9th, 2010 - Front Squat, C2B Pull ups, Double-Unders

Puppies:
Complete as many rounds in 10 minutes as you can of:
pvc - 45 pound Front squat, 5 reps - I did 16 kg / 35lb
10 Pull-ups (beginner or assisted okay) - I did ring rows (feet under rings and lent back and then a little less during later rounds)
15 Double-unders - subbed tuck jumps

Done 4 rounds with 3 secs to spare

Enjoyed this wod, pushed towards the end to try to complete the 4th round as set myself target of 3-4 rounds based on others. Been doing this last few cycles and found it helps to my push myself a little more as working alone it can be easy to take it too easy and not push - especially in wods not done before - so seeing what the other on the  forum are all doing gives me something to aim at  ;-)
Ring rows - chest to rings/ past hands felt tough and very nearly reached muscle failure in rounds 3 and 4. Front squats ok - should go heavier next time. Tuck jumps felt smoother/easier - not knees to chest by a long way yet but much better than a while ago

Cash out:- Push up on push up bars - yay 1 then failed twice = too tired