27th Sept
Buttercups:
For time:
7kg/15lb Squat clean, 10 reps
25 Sit ups
7kg/15lb Squat clean, 8 reps
20 Sit ups
7kg/15lb Squat clean, 6 reps
15 Sit ups
7kg/15lb Squat clean, 4 reps
10 Sit ups
7kg/15lb Squat clean, 2 reps
5 Sit ups
17.59 mins
I had to practice my technique first as I haven’t done barbell squat cleans before. So I watched the vid and read starting strength re power cleans then tried the squat clean so in the end I did ...
As buttercup with 7kg/15lb empty bar only completed in 17.59 mins.
Hadn’t really done situps before either!! Done crunches but after reading thought I better do propper unanchored sit ups - I might know to them tomorrow lol but I did it! Phew
27th Sept
Saturday 090926
“Angie”
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
20 Beginner pull ups - bar at waist height with feet on the floor, using a bit of a kip action to help
20 Push ups - on knees (my form is getting much better
)
20 Sit ups - to vertical (my abs were still tender from last workout even with a days rest in between
)
20 squats - air (better but my tail is still tucking at the bottom - I think I’m getting better as my back is getting stronger but I could just be kidding myself!!)
Total time 7.49 mins
Thoughts…...maybe next time for push ups I should try full push ups from (from toes not knees) on a bar in my rack, a sort of cross between wall and box and see how I do and then lower it as I get stronger?? I’ve done full ones against the kitchen worktop so it’s only an extension of that I guess - maybe better for me than knees now???
I also need a bigger workout area than our spare room - I hope we can get the garage cleared soon.
Question… I’m still trying to stretch my hamstrings too. It’s only in the last 2 months that I have managed to touch my toes (like ever) straight legged (both seated and stood bent over) so I am progressing!! But I’m trying to stretch them with an active lumber curve as this seem a more practical stretch for squats??? Does that make sense and is it a good idea????
Any links to good hamstring stretching advice mush appreciated.
1st Oct
Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps
I did..
16lb /7kg Thruster, 5 reps
16lb /7kg Hang Powercleans, 7 reps
16lb /7kg Sumo Deadlift High-pull, 10 reps
Thrusters were new to me and also BB sumo DLHP ( I had done DB ones before tho) and I managed 5 full rounds + thrusters in 11.50 mins
I was pretty pleased with how it went - my rack position seems to be getting better - although still wary of hitting my throat
caught it a couple of times.
Certainly got me out of puff and I had to have a few seconds breather between each set - looking forward to seeing this one inprove
3rd Oct
Yesterday I deadlifted some heavy boxes during a clearout day outside.
I did a bit of a combo workout today.
Not done snatch (090929) before so after watching lots of vids and basically got the message that if your squat and overhead squat isn’t solid then don’t try it!
I did some skill work just trying to familarise myself with the movements after a burgener type warm up. Using broom and then 7kg / 15lb bar mainly deadlift followed by a high hang overhead catch for a few reps. Tried a couple of high hang snatches to see how it felt - a little awkward if I’m honest.
Then a sort of me modified version of 091001 due to kit/room/never done before, I did..
15 lunges with 2 x 4.5kg/10lb dumbells
20 Beginner Pull-ups - bar at waist height and with feet on floor using a sort of kipping hip
10 Knees to elbows - well attempts to as close as poss
15 Kettlebell swings - never done before and don’t posses a kettlebell so tried it with a 4.5kg/10lb dumbell
30 Sit-ups - 11 unanchored, 10 anchored with dumbells, followed by 9 unanchored
20 Hang squat cleans with 2 x 4.5kg/10lb dumbells
15 Back extensions
3 Rope beginner rope climbs - I attached my tricep rope to my pull down pully with 18kg on the other end - and pulled one hand over the other, reset and repeat other hand first for 5 reps each side = total 10 pulls
10 push up - bar at waist height (after watching a great instruction vid by againfaster explaining downside to knee pushups and full toe pushups at decreasing angles)
I enjoyed it - quite a few new movements for me today so didn’t want to go mad
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!
this crossfit stuff really works doesn't!!!! I think I'l try my next ass pullups with the black band again then try for green.
