HSPU/Ring Dips/Push-Ups/Double-Unders

20 Muscle-Ups - Scaled to Squat MU’s with jump assist (rings at 13)
10:00 mins cap
Skipped this due to pisiform complaining again figured I’d be stupid to lean on it during false grip!


HSPU/Ring Dips/Push-Ups/Double-Unders
3 x 5:00 AMRAP
5 Handstand push-ups - scaled to DB press @ 5kg
5 ring dips - blue band assisted (rings at 12)
10 push-ups - at bar position 5
15 double-unders - subbed 30 single under jumps without rope (room to small to skip in)
Rest 2:00
Rnd 1:- 2 Rnds + 5 DB presses, Rnd 2:- 1 Rnd + DB + RD + 6 PU’s, Rnd 3:-  1 Rnd + DB + RD + 3 PU’s
= 4 reps more than last time

Bx 2012-12-18 20 Muscle-Ups, HSPU/Ring Dips/Push-Ups/Double-Unders

After 3 days on unbelievable DOMS pain that I really didn’t expect and my Nana dying at the weekend I’m back at it!

Bx 2012-12-18
20 Muscle-Ups - Scaled to Squat MU’s with jump assist (rings at 13)
10:00 mins cap
Completed 20

HSPU/Ring Dips/Push-Ups/Double-Unders
3 x 5:00 AMRAP
5 Handstand push-ups - scaled to DB press @ 6kg but dropped to 5kg after 1st round
5 ring dips - blue band assisted (rings at 12)
10 push-ups - at bar position 5
15 double-unders - subbed 30 single under jumps without rope (room to small to skip in)
Rest 2:00
Rnd 1:- 2 Rnds + 2 DB presses, Rnd 2:- 1 Rnd + DB + RD + 4 PU’s, Rnd 3:-  1 Rnd + DB + RD + 4 PU's

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

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 2012-08-02 MU, burpees, DU, Strict pull ups

BrandX Ramona via strength Diary 2012-08-02

Muscle-Ups/Burpees/Double-Unders
3x 5:00 rounds, 2:00 rest
3 muscle-ups - Self scaled to 3 DB curls @ 6kg / 13lb & 3 bench dips
10 burpees - s/s to  5 burpees
15 double-unders - s/s to 10 tuck jumps in Rnd 1 and 30 single unders jumps ie without the rope in rnds 2 & 3

Rnd 1 = 2 rnds + Curls and BD + 3 Burpees
Rnd 2 =  2 rnds + Curls and BD + 5 Burpees + 13 SU jumps
Rnd 3 =  2 rnds + Curls and BD + 3 Burpees

Holy cow that was tough but strangely enjoyable lol
I think maybe my arms wont be thanking me tomorrow!!!
I also hope I haven't asked too much of my wrist as the bench dips and all the burpees were tough for it.

EMOM strict pull ups
10 mins pick a number
3 reps EMOM was the original plan but after feel pretty recked from the sod I scaled down to 25kg / 55lb cable pull downs - with pull up width grip. Basically because I didn't trust myself with a normal assisted pull up!

I did actually complete the 10 mins much to my surprise so if I repeat this which i think I will as i'm working chins on my strength days - def up the weight or try 4 reps.

BrandX Ramona 2012-07-27 Max HSPU, Box jumps/DU/Box jumpes

BrandX Ramona via StrengthDiary.com 2012-07-27

Max HSPU - Self scaled/subbed DB presses @ 7kg /15lb
Reps 5-5-6


Box Jumps/Double-Unders/Box Jumps
50 box jumps, 24"/20" - subbed/self scaled to 20 tuck jumps
100 double-unders  - subbed/self scaled to 100 singles
50 box jumps  - subbed/self scaled to 20 tuck jumps

Done in 5.04 mins

Start of getting stronger

ok life seems to be normalising at last!

I've been spending some my downtime working on a strength building plan to try get myself stronger and finally achieve my goals of an unassisted chin up and get my push ups again without wrist pain.

So using Wendlers 5/3/1 with 7 weeks to 100 push ups along with some short bransdx scaled metcons when I feel I need them or can do them I started today with...

Warm up:- Spealler warm up, 5 wall balls, 5 wrist leans, 9 red band dislocates, Shoulder press x 5 @7kg, 5 @10kg, 3 blue band assisted chin with feet 12" apart.

Shoulder Press (hang cleaned the weight each set)
5 @ 14kg
5 @ 16kg
5+ @ 18kg - did 5 and put it down then remember it should be max reps on last round so picked it up and managed another 3 reps

Chin up with blue band assist @ pin 5
5 @ feet together
5 @ right leg only
5+ @ left leg only - got 6 reps just

c/o 90 single unders 3 x 30 reps. Long time since I done any and wondered how foot and wrist would feel. 5 Laying leg raises. Stretch and foam roller.

110217 "Annie"

Warm up:- arm swings/rotations, knee highs, over-n-unders, 5 abmat situps unachored butterfly, 15 abmat back extensions, 10 air squats
Push ups - at desk x 5, bar at pin 1 x 5, Floor red band assist pin 3 x 5,5, pull up revolution assisted chins x 4,4,4, red band dislocates, samson stretch and twist

110217 “Annie”

20-15-10 and 5 rep rounds of:
Single unders - I did just the jumps without rope to not upset my mending wrist (first day with no strapping on it after 11 days ;) - but doubled the amount so 40-30-20-10
Sit-ups - abmat unachored but with arms as per Chris Spealler vid

Done in 4.21 mins

I did the 3 rounds then thought do another round so added the 10 & 5 in. I htought I pressed the lap on my iphone but obviously missed it in my haste! Assuming foot ok tomorrow up the scalling next time.

$ out:- Practiced hollow body position x 3

101226 Bull

Warm up= arm swings/rotations, knee highs, dislocates, smanson stretch, bergener skill transfers, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps butterfly unanchored with arms acrosss chest, 15 abmat back exentions, 10 push ups at pin 4 - felt good so did another 5 , 5 chin ups blue band pin 5, 5 beginner ring rows, 5 step ups @ 13”, 5 OHS @ 7kg, 200m elliptical.

Sunday 101226
“Bull”
Puppies:
Two rounds for time of:
50 Double-unders (or 50-100 single unders) - subbed 25 step ups @ 13” as still strenthening foot
18 pound / 8kg Overhead squat, 30 reps - broken as nec
30 Pull-ups (Beginner or assisted okay) - 1st round blue band 10 feet together rest 12” apart mixed chins and pulls, 2nd round beginner ring rows - brokene as nec
Run 1/4-1/2 mile - ellipitcal 1/2 mile

Done in 32.30 mins
Splits 15.27, 17.01

Tough slog this one - I wanted to drop the reps very early on in first round and definetly thought I should for round 2 but it’s a Hero wod and it will build my endurance so I got it done broken into 5’s as needed - RIP Bull.

I was shattered afterwards but pleased and proud that I pushed through for a Hero.

I wanted to check my heart rate during the 800m and 1st round started at level 4 as normal and my heart rate went straight up to 170-171 so I dropped the level down and down and down to 1 but I heart rate still kept in the low 170’s! But I pr’d my 800 time by 4 secs @ 5.20mins which considering it took less effort by level / gradient (but not shown in heart rate drop) I guess it’s not really a pr lol. 2nd round I started on level 1 to see if it made a difference and my heart rate still stayed around in the 170’s even up to 174! so I guess on top of the rest of the wod - it wasn’t a good comparison trial lol so will recheck on just an elliptical day

It also gave me chance to try some different hand position during the OHS and I’m pleased to say that my flexibilty is getting better as I can OHS with my hands closer together YAY - which is much better for my wrists - if I can get another few inch in I’ll be relly pleased.

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