Push ups as per GD day 36, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD day 36
7 reps EMOM for 6 mins - Pin 4
7-7-7-5f-3f-2f erm felt like an epic fail somehow - its not really but these have been going so well this kinda seems disappointing. I took extra day to recover from doms in front delts from push jerk the other day and may be they not mended as I thought.

Runs/Sit-Ups/Toes-to-Bar
800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knees to elbow attempts (4-4-2-2) compared to last time (3-3-2-2-2)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knees to elbow attempts (4+3+2)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 6 Knees to elbow attempts (4-2) last time 5 (3+2)
Done in 16.44 mins compared to 15.54 last time
Splits 4.41 =NEW PR, 2.03*, 1.28, 2.33*, 1.45*, 1.08, 1.21*, 1.12*, 0.31
last time = Splits 4.44, 1.54*, 1.17, 2.25*, 1.37*, 0.58, 1.22*,1.02*, 0.30

Poor performance by comparisons to last time all round really - I’m a little tired and food hasn’t been great the last 4-5 days, so will have to keep an eye, been very low on carbs and I wonder if that’s whats doing it - I’ve also reduced intake trying to rid the excess fat but maybe gone too far?? Give it a few more days and see. Maybe just a bad day - I guess we all have them??

EMOM Chin ups, Michael

EMOM: Chin-Ups - PU rev assisted
4 reps EMOM for 10 mins
I haven’t chin’d since Jan so was curious to see how I got on
Completed 4-4-4-3f-1f-3f-0f-3-2-2 compared to last time Completed 4-4-4-4-4-4-1f-3-2-2f
Slightly disappointing but partially expected.
Go for 3’s next time or change to Rows again?.

Michael
Three rounds for time of:
Run 800 meters - sub elliptical lev 2
50 Back Extensions - scaled to 16 abmat - up 1 from last time
50 Sit-ups - scaled to 26 abmat butterfly touch above head and feet - up 1 from last time
Done in 22.24 mins compared to 23.20mins last time = 6 more reps and a faster time

Front Squat 3RM, Newport Crippler

Front Squat 3- or 5-Rep
5 @ 12kg, 4 @ 15kg
3 @ 18kg, 3 @ 22kg, 3 @ 28kg / 61lb = my 3RM of 28kg from Dec 2010. Still wary of wrist and form wasn’t spot on. Still lack flexibility to keep elbows up so my wrists end up taking the weight grrrr. Maybe have to try the cross arms hold but never tried it before???


Newport Crippler
30 Body weight Back Squats - scaled to 17 @ 20kg / 29% BW (up from 15 last time)
1 mile run - sub elliptical lev 2
Done in 12.07 mins
Splits 1.59, 0.13 walk room to room, 9.54 - wahoo!! pleased with faster pace here
Compared
12.39mins
Split 1.54, 10.44* (*12-14 secs walk from room to room)

Push press 3RM, Run/Push Press, Max reps Shoulder Press

Push press 3 or 5 rep
5 @ 7kg, 5 @ 12kg
3 @ 18kg, 3 @ 21kg / 46lb NEW PR


Run/Push Press
3 Rounds
300-meter run - subbed elliptical lev 2
7 push press, bodyweight - scaled to 17kg
Done in 6.57mins PR by 19 secs
Splits 1.25, 0.44, 1.39, 0.49, 1.36, 0.43


Max Reps Shoulder Press - 50% of Body Weight - scaled to 20kg
1 set
Completed 6 reps = 1 more than last time
But my left arm was much slower than the right so I think will stay at this weight next time and see if the left can catch up


Shortly after stretching I got a really weird pain in my right foot - I got cramp while stretching and stretched it but wonder if I stretched it too far - pain felt when I walk grrrrrr gets that me on another few days rest grrrrr

Push ups as per GD Day 31, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD Day 31
Pin 4 Max sets - 4 mins rest
13-11-10 - last time was 12-10-9


Runs/Sit-Ups/Toes-to-Bar

800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knees to elbow attempts (3-3-2-2-2)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knees to elbow attempts (4+3+2)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 5 Knees to elbow attempts (3+2)

Done in 15.54 mins - New PR wahoo - compared to 17.43 last time  :n_bigsmile:

Splits 4.44, 1.54*, 1.17, 2.25*, 1.37*, 0.58, 1.22*,1.02*, 0.30
last time = Splits 5.06, 2.19*, 1.24, 2.41*, 1.59*, 1.10, 1.29*, 1.06*, 0.26

Very pleased with these improvements - something tells me I'm getting fitter!!

EMOM: HSPU, Run/Push Press

EMOM: HSPU
10:00 mins
I subbed heavy DB press @ 7kg
4 reps per min and I completed all reps so up to 5 reps next time

Run/Push Press
3 Rounds
300-meter run - subbed elliptical lev 2
7 push press, bodyweight - scaled to 17kg (up by 2kg from last time)
Done in 7.16mins
Splits 1.24 PR, 0.50, 1.35, 0.55, 1.38, 0.51

All 3 rounds were faster on the elliptical than last time so really I’m chuffed with that. Overall I was still faster than the first time I tried with 15kg

Bx 2012-12-19 EMOM: Chin-Ups, Michael

Bx 2012-12-19
EMOM: Chin-Ups - PU rev assisted
4 reps EMOM for 10 mins
Completed 4-4-4-4-4-4-1f-3-2-2f compared to last time 1 Nov 12 4-4-4-4-4-2f-3f-2f-2f-3f - both 32 reps but I got another set 4 so pretty pleased considering.

Michael
Three rounds for time of:
Run 800 meters - sub elliptical lev 2
50 Back Extensions - scaled to 15 abmat
50 Sit-ups - scaled to 25 abmat butterfly touch above head and feet
Done in 23.20mins unbroken

compared to

110405 “Michael”
Three rounds for time of:
Run 600 meters - sub elliptical lev 2
15 Back Extensions - abmat
25 Sit-ups - abmat with touch above head and to toes
Done in 16.13 mins all unbroken

Need to up Back extensions to 20 next time and maybe sit ups too.

Bx Ram 2012-12-17 Front Squat 3RM, Newport Crippler

Bx Ram 2012-12-17
Front Squat 3- or 5-Rep
5 @ 12kg, 5 @ 15kg
3 @ 18kg, 3 @ 22kg, 3 @ 27kg / 59lb = 1 kg away from my 3RM of 28kg from Dec 2010 so feel good to be getting back to it and my form feel much better now than then


Newport Crippler
30 Body weight Back Squats - scaled to 15 @ 20kg / 29% BW
1 mile run - sub elliptical lev 2
Done in 12.39mins
Split 1.54, 10.44* (12-14 secs walk from room to room)
Lacking sleep today but pleased overall

Pull ups as per GD, Bx Ramona 2012-11-12 Push press 3 or 5 rep, Run/Push Press, Max Reps Shoulder Press

Pull ups as per GD
Beg. ring rows bar position 12
Max sets - rest 4 mins
12-10-8

Bx Ramona 2012-11-12
Push press 3 or 5 rep
5 @ 7kg, 5 @ 10kg
3 @ 18kg, 3 @ 20kg / 44lb NEW PR

Run/Push Press
3 Rounds
300-meter run - subbed elliptical
7 push press, bodyweight - scaled to 15kg / 33lb
Done in 7.05mins - New PR by 14 secs
Splits 1.29 PR,0.38,1.37,0.48,1.43,0.46 compared to 1.42,0.41,1.42,0.42,1.45,0.44 last time

Max Reps Shoulder Press - 50% of Body Weight - scaled to 20kg - haven’t pressed this since Sept 2011!
1 set
Completed 5 reps = 5RM from Sept 11 - pretty pleased with that especially with tired shoulders and not pressing that weight for over 12 months. Should be able to get 6 or maybe 7 next time.

Just want to give a shout out to GD’s BrandX Ramona programming - it just works!!! Anyone unsure about just mainsite or want strength work but don’t no how to program it or keep trying other programs and coming back - try GD’s Brandx Ramona programming!!
Thank you so much GD.

Push ups as per GD day 24, Bx 2012-12-10 EMOM Strict Pull ups, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD day 24

Bar at pin 5
3 max sets - rest 4 mins
T=> 17-14-12 - I did 18-15-12


Bx 2012-12-10

EMOM Strict Pull ups
10 min. Pick a number to complete every min. on the min.

I did beginner rows at bar position 12
4 reps emom for 10 mins - completed all reps


Runs/Sit-Ups/Toes-to-Bar

800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knee raises (3-3-3-3)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knee raises (3-3-3)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 5 Knee raises

Done in 17.43 mins

Splits 5.06, 2.19*, 1.24, 2.41*, 1.59*, 1.10, 1.29*, 1.06*, 0.26
 

Push ups as per GD day 22, Bx 2012-12-05 1 mile run

Push ups as per GD day 22
Bar at pin 5

3 max sets - rest 4 mins T=> 16-14-12
17-14-12 - only just phew

Pleased with that extra rep considering how much I have done over the last few weeks.

Bx 2012-12-05
1 Mile run - I subbed elliptical

Done in 10.12mins = over 1 minute of my pr of 9.07mins so way of my best pace but considering it will be 6 weeks tomorrow since I sprained my foot/ankle - I’m just chuffed I managed the mile .
So now I’m pretty much back to fighting fit - bring it on for 2013 - I’m staying injury free and achieving my goals this year!

HSPU, Run/Push Press, TTB Bx Ram 2012-09-04

Bx Ram Strength Diary 2012-09-04

EMOM: HSPU
10:00 - record reps per minute
I subbed heavy DB press @ 7kg
3 reps per min and i completed all reps so up to 8kg or 4 reps next time

Run/Push Press
3 Rounds
300-meter run - subbed elliptical lev 2
7 push press, bodyweight - scaled to 15kg
Done in 7.19mins
Splits 1.42,0.41,1.42,0.42,1.45,0.44

Max Toes-to-Bar in 4 Sets
I did KTE attempts - 2 mins rest between sets due to time.
I did 4 each set - manly due to grip - need to work on this!

Strength Diary 2012-08-29 Deadlift 3RM, Deadlift / Run

Strength Diary 2012-08-29

Deadlift
5-5-3-3-3 @ 70-80% of 1 rep
Record highest weight

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 55kg
3 @ 61kg / 134lb

Deadlifts/Runs
10 deadlifts @ 30kg / 66lb
800-meter run - subbed elliptical lev 2
15 deadlifts @ 30kg / 66lb
400-meter run - subbed elliptical lev 2
20 deadlifts @ 30kg / 66lb (10-10)
200-meter run -  subbed elliptical lev 2

Done in 12.29mins

Good workout - pleased with pace ie no bar staring.

Brandx Ramona 2012-08-24 EMOM MU's, 3 x 400m

Brandx Ramona via Strength Diary 2012-08-24

EMOM Muscle-Ups
Or false grip holds/pull-ups.
Post reps per minute completed.

I did cable pull downs @25kg 4 reps EMOM for 10 mins
Completed all reps - fairly easy so up to 5 reps next time.

3 x 400 M - I subbed Elliptical Lev 2 not using arms
Post fastest time

I did 1.55 New PR  , 2.02, 2.04 (Compared to 1.57, 2.01, 2.07)

Push ups as per GD Pull ups Day 9, 3 x 400m Run / elliptical

Push ups as per GD pull ups Day 9
Bar position 6
6 push ups EMOM for 8 mins
Completed all reps - should have been 7 mins but I did 8 due to clerical error - so I did even more reps 

3 x 400m run - Subbed elliptical lev 2
Rested 2 mins between each round.
1st = 1.57 mins = New PR by 5 secs Wahoo!!!
2nd = 2.01 mins
3rd = 2.07 mins

Gotta love PR’s and gotta love this stuff - Thanks to GD’s help and programming my body has changed more in the last 10 weeks that in it did in the first 2 years of just doing scaled main site! I’m getting the stronger body that I always knew I could. I know I still have a ways to go but I can see positive changes, I can feel positive changes, I can see progress and I keep making progress and its awesome!!
If anyone had any doubts - GD really knows his stuff and and this stuff really works!
Thank you GD  , please don’t ever give up.

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.

Push ups as per GD pull ups Day 7, Brandx Ramona 20112-08-10

Push ups as per GD pull ups Day 7

Bar position 6

5 push ups EMOM for 8 mins

Completed all reps 

Brandx Ramona 20112-08-10

3 x 200m run - Subbed elliptical lev 2
Rested 2 mins between each round.

1st = 1.01 mins
2nd = 0.58 mins
3rd = 0.55 mins = New PR by 12 secs Wahoo!!!  

Brandx Ramona 2012-08-08 Back Squat 3x3, Jackie

Brandx Ramona via strengthdiary.com 2012-08-08

Back squat 3 x 3
10-5-5-3-3- 70-85%
10 @ 10kg
5 @ 14kg
5 @ 18kg
3 @ 22kg
3@ 25kg
3@ 28kg / 61lb = only 49% of 1RM but haven’t squat heavy for well over 12 months so looking forward to big improvements on this as I felt good, solid and strong today.

Rested 3 mins between 3’s

Jackie as AMRAP
12 mins ARAP
800m Run - subbed ellipitcal lev 2
50 thrusters @ 45lb - self scaled to 12kg / 26lb x 15 reps
30 pull ups - s/s/ to ring rows (feet under rings) @ 10 reps

Completed 1st round = 800m, 15 (7-5-3), 12 (5+5)
2nd round = 470m only

Not sure what the aim of this wod was so not sure my scaling was very good today?? And I couldn’t find any Jackie wods on here that had been scaled previously so data for another day lol

Push ups as per GD Day 5, BrandX Ramona 2012-08-06 Run,pushups,Run

Push ups as per GD Day 5

4 push ups EMOM for 10 mins
Bar position 6
Completed all reps with relative ease   
mixture of elbows in and out

BrandX Ramona via strengthdiary.com 2012-08-06

Mile run/50 push ups/mile run
Run 1 mile - subbed elliptical lev 2
50 push ups - scaled to 10 knee push ups (3-3-2-2)
Run 1 mile - subbed ellipitcal lev 2

Done in 21.48mins
Splits 10.13, 1.26, 10.08

Enjoyed today. Pleased with breathing during elliptical work.
Wore HRM during this wod too just to see and Average was 162 bpm 87% and max 177 bpm 95%

Brandx Ramona 2012-07-31 Front Squat. Powerclean, Press, Run

Brandx Ramona via strength diary 2012-07-31

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 @ 20kg
3 @ 22kg / 48lb


Power Clean and Press/Front Squat
AMRAP in 10
3 Power Clean and Press, 135/95 - self scaled to 14kg / 30lb
10 Front Squat, 135/95 self scaled to 14kg / 30lb
100 M - subbed 100m elliptical lev 2

Rounds:- 3 + PC + 7 FS

This was tough - I haven't really front squated since Nov so I reckon I'm gonna know to these in the morning!!
Also having my wrist wrapped up well I think my fingers took the strain and i really hope i haven't strained them.