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!

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!!!

Day D

Day D
Warm up speller, 10 wall balls

Squats 3 x 5 
w/u 7 @ 7kg, 3 @ 10kg
5 @ 17kg
5 @ 17kg
5 @ 17kg


Bench press 3 x 5
w/u 6 @ 7kg, 3 @ 10kg
5 @ 17kg
5 @ 17kg
5 @ 17kg


Elliptical - I did tabata interval puppies = x 6 on level 2. Felt tough as its a while since i've sprinted on elliptical but made a great change.

Day A

Day A

Squats 3 x 5 -
w/u 6 @ 7kg, 3 @ 10kg
5 @ 15kg
5 @ 15kg
5 @ 25kg


Press 3 x 5
5 @ 7kg
5 @ 7kg
5 @ 7kg


Run - I did elliptical 1600m @ lev 2 - took me 10.48mins and i started fairly slow but pleased overall

CFFB linear progression

Since a recent Crossfit Journal came out about Crossfit Football linear progression - I thought I'd give it a go. I'm not into football at all but the linear progression for the strength side seemed reasonable and I want to do more day through the week but not whole body so that I recover quick - we will see.

Plan is 2 days on, 1 off, 2 on and 2 off

Day D

Squats 3 x 5 - its really ages since I did much squatting so going to start real light and see how I progress
w/u 5 @ 7kg
5 @ 10kg
5 @ 15kg
5 @ 20kg


Bench press but push ups for me 3 x 5
5 @ Pin 5
5 @ Pin 4
5 @ Pin 3 - just last rep was tough but only 48 since last push up work out.

Then went for a short walk with my mum (not planned)

Elliptical - I did 10 mins prog 5 just steady to get back into it. Distance covered 1.20m

Re do of Week 3 Day 1

I turned to walk out the kitchen May 11th 2012 and holy cow did I have pain!! Back went int spasm and brought me to my knees literally. After some physio treatment and lots of rest I eventually got over it but but have been very wary.

I managed a few push ups at pin 5 and few chin ups one day when I got chance and since being incredibly busy work wise today is the first workout I've done since then - scary or what!!

I was due to retest myself but it seemed pretty stupid to push to the max when i haven't done much in around 5 weeks!! So I decided to redo week 3 and see where I'm at.

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 1
Set 1

6 Assisted Pull ups - PU rev top - 3-2 and failed last 

8 push ups - Pin 3 - 4-3-1 

12 squats with med ball press - 5kg

14 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

12 Hanging Leg Raises - 3-3-3-3 no pause at the the and rested toes on floor between reps

8 Lunges with a twist - per leg - back felt a little tweaky

8 push ups - Pin 3 - 3-3 just-2

10 reverse crunches - being careul not to lift back off the floor as I think this is what weakened me before

Rest 2 mins

Set 3

3 chin ups - 5" from top - did one and then felt very week in the arms so when to 3" and they were pretty easy 

14 Wood chops - 5kg ball

20 marching twist

45 secs plank hold on bars

Rest 2 mins

Cardio - 10 mins - None - getting back into it so not be stupid. I think I'll know to what I've done without any extra cardio.

7 Weeks, Week 3 Day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 3
Set 1

4 Chin ups - 5" from top

14 Hanging Leg Raises - 4-4-3-3 (no pause at the top

9 Lunges with a twist - per leg

8 push ups - Pin 3 - only just made last rep - took a few breaths

Rest 2 mins

Set 2

3 Pull ups - 1" from top - 2nd was only just, failed last rep

16 Squats

45 secs plank

8 push ups - pin 3 - 4-3-1

Rest 2 Mins

Set 3

3Chin ups - 5" from top

14 Reverse Crunches

16 Mountain Climbers

18 Wood Chops - 5kg ball

Rest 2 mins

Cardio - 10 mins - None - short on time so skipped it.

Notes:- my body is really beginning to look better - actual muscles are noticeable is lots of places ;) its awesome!

7 Weeks, Week 3, Day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Week 2 Day 2
Set 1

12 Hanging leg raises - 2-1-2-2-2-2-1

8 lunges  with a twist per leg

9 push ups - Pin 3 

12 Ins and Outs

Rest 2 Mins

Set 2

3 Pull ups - 1" down

8 push ups - Pin 3 - 6-2

14 Squats with ball press - 5kg ball

16 Mountain Climbers - on PU bars - PR

Rest 2 mins

Set 3

3 chin ups = PU rev 5" from top - only just on last rep

16 wood chop - 5kg ball

20 Marching twist

12 Squats

Rest 2 mins

Cardio - 10 mins - Elliptical Prog 5. Total distance 1.45M - Ave speed 8-9

7 Weeks, Week 3, Day 1

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 1
Set 1

6 Assisted Pull ups - PU rev top - not quite on the last one

8 push ups - Pin 3 - only just made last rep - very shaky

12 squats with med ball press - 5kg

14 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

12 Hanging Leg Raises - 3-2-2-2-2-1

8 Lunges with a twist - per leg

8 push ups - Pin 3 - 4-2-2

10 reverse crunches

Rest 2 mins

Set 3

3 chin ups - 5" from top - just made it

14 Wood chops - 5kg ball

20 marching twist

45 secs plank hold on bars

Rest 2 mins

Cardio - 10 mins - None - only had 6 hours sleep so skipped it

7 weeks, Week 2 Day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 3
Set 1

8 push ups - Pin 3 - only only just made last rep

11 Squats

30 Secs plank - on pu bars

6 Assisted Chin ups - PU rev -  2" down

Rest 2 mins

Set 2

8 push ups - Pin 3 - took a few breaths, last 2 were shaky but got there

8 Lunges with a twist - per leg

2 pull ups - 2" down last rep failed so did another

10 In and Outs

Rest 2 mins

Set 3

14 wood chops - 5kg ball

20 Marching twist

12 Mountain Climbers - on pu bars

12 Jumping jacks

Rest 2 mins

Cardio - 10 mins - I did Deadlifts instead as per 531

w/u 5 @ 17kg, 5 @ 27kg, 3 @ 33kg

5 @ 35kg, 5 @ 40kg, 5 @ 47kg

7 weeks, week 2 day 1

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 1
Set 1

5 Assisted Chin ups - PU rev 2" down

10 Squats

8 push ups - Pin 3

30 sec plank

Rest 2 mins

Set 2

14 wood chop - 5kg plate

12 Mountain Climbers (non-stop = pr)

20 Marching twist

12 Jumping Jacks

Rest 2 mins

Set 3

6 push ups - Pin 3 

30 sec plank - on bars to save wrist

15 secs side plank each side - on elbows

10 Reverse Crunch

Rest 2 mins

Cardio - 10 mins - Elliptical Program 3 - Total Distance 1.37m

7 weeks day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Day 3
Set 1

3 Assisted Pull ups - PU rev top

5 push ups - Pin 3

8 Squats with 5kg ball press

12 Mountain Climbers (10-2)

Rest 2 mins

Set 2

10 Hanging leg raises (2-2-2-2-1-1) - these felt hard today

6 lunges  with a twist per leg

5 push ups - Pin 3 - only just

10 In & Outs

Rest 2 mins

Set 3

3 Assisted chin up = PU rev 2" from top

12 wood chop - 5kg plate

20 Marching twist

8 Squats

Rest 2 Mins

Cardio - 10 mins - Did 5 mins Deadlifting to work my back and I don't want to loose the strength I've built plus I enjoyed Deadlifting. 5 @ 7kg, 10 @ 17kg, 

5 @ 27kg,

5 @ 37kg

5 @ 40kg

Then 5 mins Elliptical 1 min warm up then tab ate sprints 8 rounds Total distance 0.82M

7 weeks day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Day 2
Set 1
3 push ups - Pin 3 
20 secs plank - again on hands being careful of wrist
10 Mountain Climbers
2 Assisted Pull up - PU rev top
Rest 2 mins

Set 2
6 lunges  with a twist per leg
10 wood chop - 5kg plate
18 Marching twist
8 Squats
Rest 2 mins

Set 3
3 Assisted chin up = PU rev 1" from top
8 Hanging leg raises
8 Reverse CrunchRest 2 Mins
Cardio - 10 mins - Elliptical Prog 1. Total distance 1.22M - made my legs work a little harder than they have in a while.

Primal LHT 10

After some really crazy work stuff going on, I finally manage a workout in 3 weeks 

Warm up:- spealler, 10 wall balls, 5 push ups pin 7, 3 pull ups and 3 chin ups PU Rev top, 5 OH press @ 5kg, 10kg, 5 curls @ 5kg, 10kg, EJ Press x 5 @ pin 5

Primal Workout LHT 10

Push ups against bar pin 7 x 25 - (20-5) outside shoulder width
Reverse Pull ups x 4 (blue band assist feet 8” apart - slowly down for 4 secs)
Air squat x tabata 4 rnds 10-10-9-8
Elevated jack knife press @ pin 4 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on on elbows managed 30 secs
Hand / feet side plank x 45 sec hold each side - on elbows - managed 15 secs right, and 15 secs left

Push ups against bar pin 7 x 25 - (22 slightly slower reps -3) outside shoulder width
Reverse Chin ups x 4 (PU rev assist - hold at the top for 2 secs, then slowly down for 4 secs)
Air squat x tabata 4 rnds 9-8-8-8
Elevated jack knife press @ pin 4 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on on elbows managed 22 sec
Hand / feet side plank x 45 sec hold each side -  on elbows - managed 5 secs right, and 5 secs left

Stretch and foam roller

Conditioning def. got worse and hamstring flexibility is terrible - I can hardly touch my toes - too much sitting on my rear and not enough of anything else!!!
Need to get some balance of work,fitness, rest and play back into my life.

Primal Workout LHT 6

Warm up:- spealler, 10 wall balls, 5 push ups pin 5, 5 pull ups 2 leg assist, 5 OH press @ 7kg

Primal Workout LHT 6

Push ups against bar pin 5 x 25 - (10-6-5-4) outside shoulder width
Chair assisted pull ups x 20 - (10 left leg-10 right leg)
Air squat x 50
Elevated jack knife press @ pin 5 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 45 secs :(
Hand / feet side plank x 45 sec hold each side - on push up bar - managed 20 secs right, and 20 secs left PR

Push ups against bar pin 5 x 25 - (8-5-4-3-3-2) outside shoulder width
Chair assisted pull ups x 20 - (10 left-10 right)
Air Squat x 50
Elevated jack knife press @ pin 5 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 35 secs
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 11 secs left, and 12 secs right PR


Stretch and foam roller


Push up were tough again today, I've done nothing all week due to busy and lack of food = not great! Wondering if I should try more sets of less reps next session to see if helps as I feel I'm close to failure for most of the sets and thats not good .... maybe 8-5-4-3-3-2 then 6-5-4-3-3-3-2?

Pull ups felt good so maybe go for 12-8 next time

Squats were unbroken this time - pleased with that but next time do it quicker. The leg assist for pull ups still takes a little out of my legs and I don't think me knees really like the angles?

EJ Press felt good and unbroken with good speed so down to next pin next session = pin 4

Plank holds were tough - my lower back muscles were complaining, but the side planks went better nearly twice as long in the first round. 1 workout a week is def. not enough for me so more food and more workouts required.
Also this high rep stuff is good an makes a change but I'm missing the low rep strength stuff    wondering how much strength I'm loosing

Primal Workout LHT 5

Warm up:- speller, 8 wall balls, 3 push ups pin 5, 3 pull ups 2 leg assist

Primal Workout LHT 5

Push ups against bar pin 5 x 25 - (10-6-5-4) outside shoulder width
Chair assisted pull ups x 20 - (6 left leg-6 right leg-4 left-4 right)
Air squat x 50 (40-10)
Elevated jack knife press @ pin 5 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 34 secs :(
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 15 secs left, and 16 secs right = small improvement

Push ups against bar pin 5 x 25 - (8-5-4-3-3-2) outside shoulder width
Chair assisted pull ups x 20 - (10 left-10 right) NEW PR
Air Squat x 50 (35-15)
Elevated jack knife press @ pin 5 x 20 - just as I'm typing this I realised I missed this completely can't remember doing this second set at all - what a numpty!
Plank hold x 90 secs hold - on push up bars only managed 35 secs
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 8 secs left, and 13 secs right


Stretch and foam roller


I still had DOMS (I nearly skipped workout all together) from Thursday (lats, triceps and abs) that went off after warm up (thought it might help) so pleased overall but it was obvious from my performance that my body was still not fully recovered - esp.  the plank holds = half what I achieved 7 days ago!

Primal Workout LHT 3

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


Primal Workout LHT 3

Push ups against bar pin 5 x 25 - (10-6-5-5) mixture of shoulder width and outside shoulder width
2 leg chair assisted pull ups x 20 - (10-10-5)
Pole squat x 50
Elevated jack knife press @ pin 5 x 20 - (10-7-3) mixture of top of head to bar, nose to bar and forehead to bar
Plank hold x 90 secs hold - on push up bars only managed 60 secs
Forearm/knee side plank x 45 sec hold each side New PR last time only managed 25 secs

Push ups against bar pin 5 x 25 - (8-6-3-3-stopped) mixture of shoulder width and outside shoulder width
2 leg chair assisted pull ups x 20 (5 left leg only assist - 5 right leg only assist - 10 both leg)
Air Squat x 50 (30-10-10)
Elevated jack knife press @ pin 5 x 20 (8-7-5) mixture of top of head to bar, nose to bar and forehead to bar
Plank hold x 90 secs hold - on push up bars only managed 35 secs
Forearm/knee side plank x 45 sec hold each side New PR last time only managed 23 secs

Stretch and foam roller

Felt great to do something after all this time - this year I will be stronger than ever before!

Note to self:- just realised that all the push up on the bar i've done before using a 5ft barbell i was putting my hands in a different place to where i put them when I used the 6ft barbell - DOH!! hence mixing the grips

Primal fitness workout 2 LHT

Warm up:- spealler, 5 wallballs

Wall push ups (using PU bars) x 30 mostly narrow and a few wide towards the end
2 leg chair assisted pull ups x 20
Pole squat x 50
Elevated jack knife press @ pin 5 x 10 full depth - 10 top of head to bar
Forearm/knee plankx 90 secs hold
Forearm/knee side plank x 28 sec hold each side - Target was 45 secs

Wall push ups (using PU bars)x 10 narrow, 3 wide, felt too high and just weird so changed to..
Push ups on bar at pin 5 x 10
2 leg chair assisted pull ups x 20
Pole squat x 50
Elevated jack knife press @ pin 5 x 3 just feels odd after a normal OHP so I changed to..
Overhead press @ 7kg x 20
Forearm/knee plank x 60 secs hold - Target was 90 secs hold
Forearm/knee side plank x 23 sec hold each side - Target was 45 secs

Shoulder felt much stronger today, no real achyness felt. I wasn't stupid with it thankfully but pushed to fatigue.
I'm missing deadlifting so I think I will add in a wod again for some variety now shoulder feels better, don't want to loose too much strength.

stretch and foam roller

Chin ups + metcon "Cindy" 111008

Warm up:- Speealer, wallballs, red band dislocates

CFSB light inspired
Chin up progressions
7 @ top of PU rev assist
5 @ 2" down - speed was much better than last time, one breath taken between each breath instead of 2-4

Pre metcon w/u 2 push ups on 8" box, 3 squats

111008 "Cindy"
scaled to AMRAP in 10 mins of
3 Beg body rows - bar at pin 5, knees bent
4 push ups - Started with PU Bars on 8" box but 2nd round only managed 2, so changed to bar at pin 5 for rounds 3-6, 7th round did another 2 on bars on 8" box and the rest at pin 5
7 Squats
Completed 9 rounds

Stretch and foam roller

Bench Press + Metcon 110820

Warm up:- Spealler, 10 wallballs, 12 red band dislocates, 4 mountain climbers, 2 hollow body rocks, 10 situps, 10 back ext's, 8 assisted chin ups, 10 push ups pin 5, 5 beginner body rows

Bench Press
10 @ 12kg
6 @ 18kg
3 @ 28kg / 61lb

Metcon 110820 Mu's and Squats
3RFT of
5 Squat MU's
25 Squat

Done in 6.02 mins
Splits:- 1.33, 2.11, 2.17

Great to wod again since severe sleep deprevation started after tuesday grrrr.