Push ups as per GD Day 33, Rope climb/Deadlifts/Double Unders

Push ups as per GD Day 33
6 reps EMOM for 7 mins - bar position 4
Completed all reps - last rep only just and after a couple of breaths - phew!

Rope climb/Deadlifts/Double Unders
3 x 5:00 AMRAP, rest 2:00
1 rope climb - sub 3 beginner rope climbs - floor to standing
3 deadlifts, 315/225 - scaled to 66lb / 30 kg
15 double-unders - sub 5 HKNR because of foot
Completed Rnd 1:- 3 rnds +  2rc
Rnd 2:- 2 rnds + 3 rc + 3DL’s
Rnd 3:- Short time again so stopped here!

Push ups as per GD day 25, Bx 2012-12-15 Deadlift 3RM, Rope climb/Deadlifts/Double Unders

Push ups as per GD day 25
Bar at pin 5
8 reps EMOM for 5 mins
Completed all reps but only just - last set very shaky and took a couple of breaths but overall pleased. Looking forward to going down to Pin 4. Feels like good progress.

Bx 2012-12-15
Deadlift 3- or 5-rep
5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 55kg
3 @ 63kg / 139lb

Rope climb/Deadlifts/Double Unders
3 x 5:00 AMRAP, rest 2:00
1 rope climb - sub 3 beginner rope climbs - floor to standing
3 deadlifts, 315/225 - scaled to 66lb / 30 kg
15 double-unders - sub 15 single under jumps without rope due to logistics and foot wariness
Completed Rnd 1:- 3 rnds + rc + dl’s = 69 reps,
Rnd 2:- 3 rnds + 2 rc = 65 reps,
Rnd 3:- 3 rnds = 63 reps

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 2012-08-22 DUs/15-12-9 Deadlifts/DUs, Max Rope Climb

Brandx Ramona via Strength Diary 2012-08-22

Double-Unders/15-12-9 Deadlifts/Double-Unders

100 Double-Unders - self scaled to 100 singles (broken as required)
15 Deadlifts @ 37kg / 81lb
rest 2:00
12 Deadlifts @ 37kg / 81lb
rest 1:00
9 Deadlifts @ 37kg / 81lb
100 Double-Unders self scaled to 100 singles (broken as required but i got the frist 50 unbroken wahooo!)

Done in 12.14mind but this includes 51 secs of travel upstairs and downstairs as I skipped outside and my weight room is upstairs.

Splits 2.07mins, 0.25 travel, 2.09 DL’s (tough getting air, holding breath to lift after skipping)
Rest 2 mins 1.14 DLs, Rest 1 min 0.54 DLs, 0.26 travel, 1.55 singles (went better than the start lol).

Max Rope Climbs in 5:00
Self scaled to beginner - floor to standing
I got 21 reps - 2 more than last time - I love progress 

Brandx Ramona 2012-08-15 DU's, KB Swings, DU's, Rope Climbs

Brandx Ramona via Strength Diary 2012-08-15

Double-Unders/Swings/Double-Unders
100 double-unders - scaled to 100 single unders (Broken as req)
100 Russian kettlebell swings, 1.5/1.0 pood - scaled to 8kg / 18lb @ 50 reps KB swings (not russian as i forgot in the craziness if limited time) (broken 30-12-8)
100 double-unders - scaled to 100 single unders (Broken as req)

Done in 13.13mins
Splits 4.09, 3.12, 5.51

Single under were a slog today - was going to try for more double unders with new wire rope, but I have to skip outside and it was really wet, been raining all day and the wet grass made it a real slog - much harder and longer tahn it should have been. grrrrr

Max Rope Climbs in 5:00
Record Max Rope Climbs completed in a 5:00 time frame.

I did beginner - floor to standing rope climbs and managed 19 reps
Pleased as this was 4 more than last time.

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.

Metcon 111108 "White"

Thankfully I haven't done any major damage to my shoulder, just a delt strain like I hoped (ie nothing more severe) so I've rested and rested some moreand now after nearly a week I need to do something!

Warm up:- Spealler, 3 hollow rocks attempts, 2 beginner rope climb (laying to standing), 3 hanging knee raises, 3 walking lunges, 100m elliptical

Metcon 111108 "White"

Scaled to
Five rounds for time of:
3 Beginner rope climbs (laying to standing)
5 Knee raises (hanging KTE attempts)
15 Walking lunge steps
Elliptical 300 meters

Done in 19.49mins
Splits were 3.40, 3.44, 3.55, 4.07, 4.22

Considering longest metcon in a while fairly please with pace - I knew when I got to 10-15 mins because everything just got harder! That's what lots of short metcons does for you, so great to do a longer one. RIP White

I haven't done any lunges in along time and I considered scaling back the reps but it was a hero wod so I didn't really want too, but I'm in pain already after a few hours so OMG!! I need lots of sleep and I need to eat more I've only just managed 1800 calories today and something tells me it's not enough grrrr

Push ups + Metcon 110827

Warm up:- Spealler, wallballs x 10, hollow body rocks x4, abmat b/e’s x 10

Strength
Push ups
10 @ pin 5
5 @ pin 1
1-2-1-1-2 full push ups ( PU prog Wk 1, Day 1) Rested 60-60-120-180 secs between sets. 2ns reps the form was a little snaky but got them down.

Metcon
110827 Wallball, Rope climbs
AMRAP in 10 mins of
15 wall ball 5kg / 11lb ball to ceiling
3 beg rope climbs - laying to standing
Completed 5 rounds + 4 wallballs

Splits:- 1.28, 2.02, 2.04, 2.13, 1.55, 0.19

Stretch and foam roller

110730 Rope Climbs, Clean & Jerks Crossfit Games Event 3

First metcon in what feels like an age!

Warm up:- spealler, wallballs, red band dislocates, 5 squat thrusts, tried for a push up but failed. 10 abmat situps, 10 abmat b/e, 4 beginner rope climbs (checking position / logitics in small area), C&J 7kg x 5, 12kg x 3, 18kg x 1

110730 Rope Climbs, Clean & Jerks Crossfit Games Event 3
For Time
Puppies+

Beginer Rope Climbs x 5 ascents
15lb / 7kg Clean & jerk x 5 reps
Beginer Rope Climbs x 4 ascents
20lb / 9kg Clean & jerk x 4 reps
Beginer Rope Climbs x 3 ascents
25lb / 11kg Clean & jerk x 3 reps
Beginer Rope Climbs x 2 ascents
30lb / 14kg Clean & jerk x 2 reps
Beginer Rope Climbs x 1 ascents
40lb / 18kg Clean & jerk x 1 reps

Done in 7.28mins

Cash out:- 3 push ups @ pin 3 - arms felt week so enough for today

Stretch and Foam Roller (new one = suprised how soft my old one had got), tried another push up from floor - went about 5 inch and failed.

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

110429 “Moore”

Warm up:- spealler warm up, 5 air squats, 5 wall balls @ 5kg, 3 pu rev assisted chins, 2 beg rope climbs, 100m ellipitical, 5 push at bar pin 5

FRIDAY 110429
“Moore”
Complete as many rounds in 15 minutes as you can of:
3 Beginner rope climb
Run 400 meters - subbed elliptical lev 2
Max rep push ups - at bar pin 5

3 Rounds (PUs12-9-8) + 3 beg rope climbs + 400m = 3 & 3/4 rounds

Felt pukie coming to get me and the end

cash out:- just stretch and foam roller

110320 Rope Climbs and Front Squats

Warm up:- Spealler Warm up less wallballs and kick ups, 10 beg. ring rows, 10 beg. ring push ups, 11 PU Rev assist chin ups (3,3,3,2), Bergenre skills, 5 dowel OHS, dowel dislocates.
8 front squats @ 8kg, 2 beginner rope climbs floor to standing

110320 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 4.59 mins

Went light to check form.

Finished with stretch and foam roller including 2 mins straddle sit and 2 mins arm chair assisted splits = splits progression as per C. Paoli

Food Diary:- After being very late to bed last night and late up missed breakfast completely
Lunch:- Chicken Kiev and Veg. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, Glutomine, BCAA
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- Beef Fillet, Cauliflower, Roast Pototoes, Yorkshire Puds and Gravy. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, BCAA.
Watching TV:- 2 chunks of bournville and 1 Aftereight

110120 Snatch & 110117 Rope Climbs

Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored, 10 decline situps, 15 abmat back extentions, 3 snatches with dowel

THURSDAY 110120
Snatch 1-1-1-1-1-1-1 reps

8-8-10-12-12-13 NEW PR-14kg / 31lb NEW PR

Was inside and didn't want to push it - need to be outside to be able to dump it - so only did what I felt comfortable with so pleased with PR's - could do more outside - next time!

Didn't feel like I had done much so I did..

110117 Rope Climbs
Three rounds of:
Beginner rope climb, max reps in 3 minutes

14-12-12 reps

Tough on hands and grip but enjoyed it all the same lol

101130 Thompson RIP

101130 Thompson RIP

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers, beg rope climb feet under rope x 1, sat under rope x 2, back squat 14kg x 5, 7kg x 5, 10kg DB's farmer carry 10 meters.

3 rounds for time of:
Beginner Rope Climb, 3 ascent - sat under rope (harder than last time)
14kg / 30 pound Back squat, 25 reps
10kg / 24 pound dumbbell Farmer carry, 10 meters - subbed 2 x 10kg DB's

Done in 12.40 mins
Splits 3.42, 4.11, 4.46

Squats were really tough so I decided to not be stupid as per GD and learn from the pain of others and so I only did 3 rounds.

C/O Push ups @ pin 3 x 5, pin 2 x 5, pin x 3, 8" box x 1,1 as I'm trying to get my lost push up strength back

Lots of foam rolling and strecthing and then went very near the pain cave thanks to KStarr with a tennis ball on my quads/above knees/psoas area's.

101106 Thrusters and Rope climbs

101106 Thrusters and Rope climbs
Porch:
Complete as many rounds as possible in 12 minutes of:
5-10 pound dumbbell Thruster, 9 reps - I did 2 x 11lbs / 5kg DB’s
1 Beginner Rope Climb - floor to standing with knees bent
7 rounds + 6 thrusters
Thrusters were tough but mainly cause of lack of oxygen!! Rope was pretty good - definitely up the reps next time or maybe try a harder variation ie straight legs if poss, hmm have to try that one  

my own upperbody wod again

My own upperbody wod again
15-12-9 for time

Push ups @ pin 3 balanced on 1 foot - broken into 3's n 4's mainly
Beg. Rope Climb (laying on floor to standing)
Abmat situps
Abmat back ext with 2.5kg / 5.5lb plate on chest

Done in 19.51 mins

Rope climbs took the time - were tough after the usual/use to amount of 6 lol
My upperbody is pretty fried after yesterday and tomorrow - not sure what I'll do tomorrow?

KStarr 100828 & 100820 Rope Climbs/Ring Dips/Squats

KStarr mobility wod 100828

Tough to get into position for the hip flexor stretch but I managed the full 4 mins on each side in 2 sets. I guess I'm tighter tahn I thought I was.


Friday, August 20th, 2010 - Rope Climbs/Ring Dips/Squats

Puppy / Pack mix
Three rounds for time of:
6 Beginner rope climbs
15 assisted Ring dips - feet on floor
35 Squat

Done in 14.13 mins
Splits 3.50, 4.57, 5.25

Too much breath catching on this one grrrr. Rope climbs felt good and strong and getting better, assisted ring dips felt very different to bench dips done previously and squats seems to take ages today - not sure why?

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.

100517 "Tommy V" and 100518 " Annie"

MONDAY 100517
“Tommy V”
Buttercups+
pvc-15 pound Thruster, 12 reps - I did 22lb / 10kg
15 ft Rope Climb, 6 ascents - I did beginner roper climbs, laying to standing = 1 ascent
pvc-15 pound Thruster, 9 reps - I did 22lb / 10kg
15 ft Rope Climb, 3 ascents - I did beginner roper climbs, laying to standing = 1 ascent
pvc-15 pound Thruster, 6 reps - I did 22lb / 10kg
15 ft Rope Climb, 1 ascents -  I did beginner roper climbs, laying to standing = 1 ascent
*You can sub beginner rope climbs if you are unable to climb a rope yet.

I did the same as last time to compare the two - last time I finished in 9.12 mins Oct 29th 09
Done in 4.20 mins - New PR


Def up the weight next time - probably up to puppies 16 kg / 35 lb

Had a few minutes breather then hit

Tuesday 100518
“Annie”
Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups - I did Abmat unanchored - very little hand movement/assist ecept tha last few reps

Done in 3.47 mins includes a few seconds to get from outside backdoor to living room floor each round as skipping outside.
Splits 1.21, 1.28 (took a few breaths during situps doh!!), 0.57.

My first time doing “Annie” and first time skipping since I left school! Ordered rope a few days ago and it came sat morning. Had a go and wahoo I can skip, much better than I remember too.
So as it was my first time I thought buttercup made sense and found the situps to slow me down lol.

Cash out:- It went so well and quick lol that I thought I would try for some DU’s - to see what all the fuss is about lol
Nope can’t do them yet, got close a couple of times but rope hit feet! Maybe next time

100309 & 100310

Day 16 of My personal push up & chin up challenge:- push ups against pin 2 x 21 reps (4,4,4,3,3,4), chin ups with blue band feet together x 21 reps (5,5,4,4,3) done in a few stages this morning - had a crazy day.

Warm up:- arm swings / rotations, knee highs, over n unders, 5 air squats, 3 HSPU with knees on 8” box then tried 3 with push up bars, 2 beginner rope climbs.

100309
Puppies/pack mix
Three rounds for time of:
1 3 Beginner Rope climb
5 Handstand push-up progressions - knees on 8” box hand on push ups bars
10 Assisted One-legged squats - assisted with rope used for rope climbs - fair bit of arms used to assist

Done in 8.29 mins.

HSPU progs were tough but did it.

after about 5-10 mins I decided to do tother WOD to catch up

additional warm up:- deadlifts @ 7kg x 5, 10kg x 5

100310
Puppies:
Five rounds for time of:
25-45 pound Deadlift, 10 reps - I went with 45lb / 20kg
10 push-ups (Progressions okay) - bar at pin 3 to help with speed and muscle fatigue

Done in 8.22 mins

Rnd 1= 1.22, Rnd 2= 1.42 but felt very fatigued on the push ups so raised the bar to pin 4 to make it a little easier
Rnd 3=1.32, Rnd 4= 1.35, Rnd 2.09! Reached muscle failure at rep 7 grrr so had to wait a few secs to finish
Deadlifts were easy peasy - prob too light for this WOD on its own but went light as 2 wods in a row!
Push ups are still hard for me grrrr I felt better after making it slightly easier but still struggled with reps 5-10, probably didn’t help having already done 21 early in the day but still grrrrrrr

I actually enjoyed the WOD and look forward to doing it again. Also pleased I got both done to catch up.