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.

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.

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

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!!

Push ups as per GD day 20, Elliptical, KB swings and SDHP's less the sumo

Push ups as per GD day 20

Bar at pin 5

3 max sets - rest 4 mins T=> 14 - 13 - 12

16-14-12

Wanted some cardio but wary of ankle so tried the elliptical with arms - level 1 - coming up to 5 mins becase aware of my ankle so at only 560 meters - thought that was enough for now.

Tried some KB swings @ 8kg x 20
Also tried some SDHP (not sumo to protect ankle) with 8kg KB x 10-10-10 - always good to get the heart pumping these are 

Brandx Ramona 2012-8-20 JT Tabata Row/SDHP

Brandx Ramona vis Strength Diary 2012-8-20

JT
21-15-9 for time:
Handstand Push-ups s/s to Heavy DB press @ 5kg / 11lb
Ring dips - s/s to bench dips on bar
Push-ups - on bar @ pin 5

Done in 16.23 mins

I think I got the scaling wrong on this one as it was a real slog - but checking my time I was similar to others???
But it was heavily broken and really tough on my shoulders.
DB’s broken into 15-6, 6-4-5, 6-3, Dips into 10-8-3, 7-5-3, 6-3, Push ups into 5-5-5-4-3, 3 then changed bar up a position 5-5-2, 5-4.

My intention was to compare to my last time which was May 2010..
100522 “J.T.”
Pack /puppish
21-15-9
HSPU (If you cannot do HSPU choose the hardest progression you are able to and use that) - Knees on 8” box
Bar dips - bench dips at bar at pin 5
Push ups - scaled to 15-9-6 bar at pin 5
Done in 10.10 mins
Doubled up to catch up but as soon I started JT I realised it was a mistake! I planned to do all in the 21-15-9 rounds but after the first few push ups I realised how fatigued I still was from yesterday and I was not going to make 21 so decided to drop to 15-9-6 and just slogged thru to the finish.

Tabata Row
Record meters s/s to SDHP with 8kg KB (I was gonna do 12kg but after 3 warm up reps and my arms were smoked from JT I dropped to 8kg) Also first time using KB's for SDHP.

11-10-10-10-10-10-10-10 Total reps 81 reps 

Compared to last time
Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps

It actually felt tougher than last time and my quads started cramping towards the end.
But if I’m right with my power calculations then my power output was higher doing 81 reps @ 8kg vs 72 reps @ 12kg 

Brandx Ramona 2012-08-03 Front Squat, hill sprints. Tabata Row

Unplanned rest day yesterday as I was still shattered from all those burpees.

But today I did
Brandx Ramona via Strength Diary 2012-08-03

Front Squat 3 x 3
5-5-3-3-3
70%-85% of 1rm
Post heaviest load lifted

5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 21kg
3 @ 24kg / 53lb = 80% of 1RM back in Sept 11

Hill Sprints/Front Squats - What are hill sprints guys??? Is there a standard please???  
3 Rounds
Hill Sprint - self scaled/subbed Elliptical on lev 6 50m
7 Front Squats, 155/115 - s/s to 12kg / 26lb

Done in 3.58mins
Splits 0.21, 0.39*, 0.30*, 0.54*, 0.35*, 0.57*
* includes 12-14 secs to walk from elliptical to weights

Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
8 rounds
10-9-9-9-9-9-9-9 Total reps 73 reps
Compared to last time -
6 rounds only
Reps 10-9-9-8-8-8 = Total 52 reps

Really pleased with SDHP today - I felt much stronger and fitter - I didn’t need to slow down due to oxygen like last time. I actually felt a little muscle fatigue in quads on the last 3 rounds but considering all squats earlier and I pushed through - really chuffed with progress 

BrandX Ramona 2012-07-26 Deadlift, Cleans, Tabata Row

BrandX Ramona via StrengthDiary.com 2012-07-26

Deadlift 5-5-3-3-3 @ 70-80% of 1RM

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 52kg
3 @ 57kg / 126lb = 82% BW

Its a while since I lifted heavy - feels great to get back to it. Looking forward to building on this.


30 Cleans with Cindy penalty
30 cleans, 135#/95#
(Each rep begins at waist; tap on ground and go. Rep is counted when bar returns to waist.)
1st break, perform 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
2nd break, perform 2 rounds of Cindy
etc

I self scaled to 12kg / 26lb

I did them all without putting the bar down
Done in 5.59mins

Next time I need to do it faster before upping the weight


Tabata Row - Self subbed/scaled to SDHP @ 12kg / 26lb
Also 6 rounds only
Reps 10-9-9-8-8-8 = Total 52 reps


Really enjoyed these workouts.

Back squat + metcon 100928

Warm up:- speller, 5 wall balls, 10 sit-ups, 10 b/e, 8 chin up @ top

CFSB Lite
Back Squat
10 @ 20kg
5 @ 30kg
3 @ 38kg / 83lb


Pre metcon warm up - a few rep of all except wall balls and burpees

Metcon 110928 CF Games Event 10 scaled to
10 SDHP @ 14kg / 30lb
20 wallballs @ 5 kg to ceiling
10 TTB attempts
20 box jumps @ 8"
10 SDHP @ 16kg / 35lb
20 burpees - mainly walked out and all push up on knees
10 shoulder to Overhead @ 18kg

Done in 14.55mins inc 0.57 sec interruption

Tough wow! but somehow enjoyable lol - couldn't get enough oxygen for the burpees and shoulder to overhead!


Stretch and foam roller

Shoulder Press + Metcon 110807 CF games Master chipper

Warm up:- Spealler, wallballs, 5 mountain climbers (my hips are still clunking and I’m getting concerned?),  10 situps, 10 back ext's, 10 push ups @ pin 5, 5 beginner body rows, 8 (5-3) chin ups @ top

Press
10 @ 8kg
3 @ 14kg
5 @ 20kg / 44lb = 5RM from June 2010!

Pre metcon warm up:- 4 KTE attemtps, 5 powercleans @ 7kg, 10 SDHP @ 7kg

Metcon 110807 CrossFit Games Masters Chipper

Puppies: up and down scaled as below
10 Push-ups - @ pin 5
15 Wall ball shots, 6-8 pound ball to 10’ target - I used a 11lb / 5kg ball to ceiling
20 Toes-to-bar (or as high as able) - as high as I could
25 Power cleans, 15-20 pounds - 20lb / 9kg
30 Burpees - I did 1 with a full push and 15/16 with push on knees all walked out (lost count no idea why/how?), then I did 15 push up against Pin 5 with a jump and clap
40 Sumo deadlift high-pull, 10-15 pounds - 20lb / 9kg (broken 20-10-10)

Done in 14.02mins

If I hadn’t took soo many breath during breaks in SDHP could have finished under 14 mins grrr.
TTB attempts took a long time, haven’t done any in ages and I knew to it!! Also hips clunked at my legs got to the down position??? very odd
Was wary burpees because of foot and also hips clunking at plank.

Stretch and foam roller

110409 Fight Gone Bad

Warm up:- Spealler warm up inc 5 wall balls @ 5kg and starting to put some weight on my hands on the floor again, band dislocates, 10 abmat situps, 10 abmat b/e, 5 squat therapy sqaut against chest high bar (feels like its getting better), 5 SDHP @ 7kg, 3 @ 14kg, 5 box jump @ 4", 5 @ 8", 5 press @ 7kg, push press @ 7kg, 2 @ 14kg, 5 DB swings @ 5kg, 3 @ 8kg

110426 Fight Gone Bad

Three rounds of:
Wall-ball, 5kg/11 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 14kg /30 pounds (Reps)
Box Jump 8” box (Reps) for 1 round and 5 reps of rnd 2, then changed to step ups
Push-press 14kg /30 pounds (Reps)
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb

Rnd 1 = 20,19,14,10,17 Total = 80
Rnd 2 = 17,17,5&9,8,15 Total = 71
Rnd 3 = 15,15,16,10,15 Total = 71
Total = 222

OMG this was tough especially 7 days since my last wod but it was mainly because I just couldn't suck enough wind But compared my last fight gone bad I'm pretty pleased with the performance overall.

Compared to last time SUNDAY 100117
“Fight Gone Bad!” - My first time
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) - subbed Thrusters with 12kg / 26lb
Sumo deadlift high-pull 25-45 pounds (Reps) - used 12kg / 26lb (first time at this weight)
Box Jump 14” box (Reps) - subbed 12" step (first time at this height)
Push-press 25-45 pounds (Reps) - used 12kg / 26lb
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb (first time at this weight)

Rnd 1 = 12,16,13,12,16 Total = 69
Rnd 2 = 11,13,10,10,13 Total = 57
Rnd 3 = 11,13,10,9,13 Total = 56
Total = 182

c/o just foam roller, stretch and mobility work

101202 Rowing and heavy thrusters

101202 Rowing and Heavy Thrusters

W/U:- arm swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, samson stretch, burgener skill transfers, sdhp @ 7kg x 10, @ 14kg x 4, thruster @ 7kg x 3, 14kg x 3, 18kg x 3

Puppies:
Three rounds for time of:

Row 500 meters - subbed sdhp @ 14kg / 31lb x 50 reps
25-45 pound thruster, 7 reps - 18kg / 39lb

Done in 14.47 mins
Splits 4.07, 5.46, 4.53

Compared to
Monday 100125
Puppies:
Three rounds for time of:
Row 500 meters - Subbed 12kg SDHP
25-45 pound thruster, 7 reps - Did 26lb / 12kg Thrusters

Done in 14.26 mins


This was a little strange - the sdhp were really a slog today and I've no idea why? The thruster were heavy but then they were meant to be lol seem to take ages in the 2nd round and then towards the end I saw the time I wanted to try and get some where near my last time which thankfully I did = 21 secs slower but sdhp up by 2kg / 4lb and thrusters up by 6kg / 13lb so a good pr I thought overall  :)

C/O some seated muscle up practice - I was pretty shaky after the wod so wondered how I'd go but soon as I did a couple they shaking eased. Raised my rings a little and did a few more.
Did a few beginner ring push ups and then tried some ring dips with my feet on a box behind me - they were tough (never done them like that before) did 4 and my arms were fried!

101124 "Jackie"

Had a lazy day and really needed it too!

W/U arm  swings and rotations, over n unders, 15 abmat situps, 15 ambat back extentions, dislocates, burgener skill transfers, SDHP 7kg  x 5, Thruster @ 7kg x 5, Blue Band assist Pull ups x 3

101124 "Jackie"

Puppies+
Row 1000 meters - subbed SDHP @ 30lb / 14kg
15-20 pound Thruster, 20 reps - upscaled to 30lb / 14kg
20 Pull-ups (Assisted or Beginner) - blue band assisted

Done in 14.29 mins!!!
Split into SDHP 50,25,25 in 6.13mins, Thrusters 5,5,5,5 in 5.38 mins (includes calming down from dizzy and near pukie visit), PU's 5 with feet together, 5,5,5 with feet 12" apart (easier) in 2.37mins

I got this one wrong I think!   Been out all day and hadn't eaten well at all and thought this short 10 min one should be fine - not remembering how long it is since I've done that many SDHPs and not realised hard the thrusters would be after them!! Pukie nearly got after the first 5 Thrusters and the 2nd 5 too!! Had a take a min or two to calm my breathing and self down before carrying on!
I've even out of whack on my pull ups too - I think them SDHP just killed my strength and energy for today and the rest was such a slog - not the idea of this wod I fear!!!! 
That will teach me to try a new lady out running before walking!! What a bitch!!! I'll be ready for here next time around!!!

101121 Colin RIP

101121 Colin RIP

Puppies-/+
Four rounds for time of:
Carry 15-25 pound sandbag 300 meters - Subbed 5kg / 11lb plate on Ellipitcal level 4 0.3
15-20 pound Push press, 12 reps - upscaled to 30lb / 14kg
12 Box jumps, 15-20 inch box - subbed step ups on 15" box
15-20 pound Sumo deadlift high-pull, 12 reps - upscaled to 30lb / 14kg

Done in 19.54
Splits 4.33, 4.42, 5.10, 5.29

Tough but pushed through and failry pleased with splits - good Wod

mwod and my own wod

MWods - hip flexion and external rotation 100903

My own again today (something to do betweeen fran and heavy fran      lol)

3RFT
Ring Support holds x 15 secs
KTE attempts x 7
SDHP @ 14kg / 30lb x 15

Done in 9.08 mins

Holds were tought than I expected broken into 10,5 - 8,5,2 - 7,3,3,1,1
KTE attempts are slowly, very slowy inproving think I got higher than ever before today        but broken into 3,2,2 - 3,2,2 - 3,2,1,1
SDHP unbroken and felt good to get to doing these as my foot is finally becoming more usuable at last - still need to be careful but it's getting there.

c/o 5 x decline situps

NB My glutes really know to them deadlifts yesterday groan!!

Thursday, August 5th, 2010 - Row, Box jumps, back extensions, 205# Deadlift.

Thursday, August 5th, 2010 - Row, Box jumps, back extensions, 205# Deadlift.
less box jumps because of my foot!

Pack
Three rounds for time of:
Row 500 meters - I subbed SDHP x 50 reps @ 14kg / 30lb
15 Back extensions - I abmat back extenstions
85-95 pound Deadlift, 15 reps - I did 43kg / 95lb

Done in 24.55
Splits 6.34 (sdhp = 2.32), 9.04 (sdhp = 4.04), 9.13 (sdhp = 4.10)

OMG this was tough - thank god I didn't do the box jumps aswell lol. I think it was because I've had 2 days of gardening, lifting, luging and bending over - so my back really knew to this wod and my legs are still complain 2 hours afterwards!!

This was one of them 'push through and get it done' wods that left me completey whacked not capable of even contemplating any cashout = good Crossfit wod!!

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.

100509 "Jerry"

Warm up:- arm swings/rotations, knee highs, side-to-side lunges with overhead press, k starr’ over-n-unders, 10 abmat situps unachored butterfly, 10 abmat back extensions, 10 push ups on knees

Sunday 100509

Puppies:
Run 800 M - I did elliptical level 4 in 5.24mins
Row 1K - I subbed 100 SDHP @ 14kg / 31lb - broken into 50 (with a few breathers but held onto the bar), 25, 25 done in 7.57 mins
Run 800 M - I did elliptical level 4 in 6.21

Done in 19.42 mins

This one totally kicked my but today!!
I was originally planning to double up today to catch up from life getting in the way again yesterday but no way - my energy levels just plummeted with this wod!! Guess I neeed to look at my eating and introduce some carbs grrr

Friday 100416 Row 500 m x 4

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, kstarr's over'n'unders.
SDHP x 10 @ 10kg, x 5 @ 14kg

Fri 100416
Puppies:
Three rounds for time of:
Row 500 meters subbed SDHP @ 14kg / 30 lb
Rest 3 minutes

Slow time of 13.41
Splits were 2.31, 2.35, had some sharp pains in left shoulder on last 5 reps so dropped down to 13kg for last round, 2.28

50,50 SDHP's at 14kg is a new PR for me (most I'd done before at 14kg was 25)

Wed 100407

Did todays today and will do yesterday’s tomorrow because my new 6ft Barbell should be arriving tomorrow - wahoo!!!

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 6 blue band assisted chin ups at pin 5, 5 air squats, 5 10kg SDHP, 3 side-to-side low 6” hurdle jumps

Cash in:- Push up challenge 4th day of program, re-doing week 1 again = 27 reps broken into sets of 6,6,4,4,7 with 60 secs rest

100407
Puppies:
Row 250-500 meters - subbed 25 x 14kg SDHP PR
30 Double-unders - 30 side-to-side low 6” hurdle jumps
20 Squat thrusts
Done in 6.32 mins

Them squat thrusts I find really hard with my long legs grrr, felt like it took longer than the rest of the wod put together.

Cash out:- U/hand pulldowns 3RM’s - 20kg, 25, 30, 40, 45F, 42 x 2 only, 41kg.