Warm up:- arm swings / rotations, knee highs, 10 abmat situps fett unanchoured, 10 abmat back extenstions, 10 dislocates with 10 o/h squats.
Day 13 of My personal push up & chin up challenge:- chin ups with blue band feet together x 18 reps (8,2), push ups against pin 2 x 18 reps (10)
100205
Puppies:
15-12-9 reps of:
45-95 pound Deadlift - I did 95 lb / 43kg
15-25 pound Overhead squat - I did 16lb / 7kg bar only
Done in 8.52mins
Great WOD I really enjoyed this one - I was puffing and panting like a stupid thing lol. The second round was the worse the deads felts heavy and the 12th rep I failed on, dropped the weight forward and had to rest and redo rep 12 but other than that went well. I kept the OHS weight faily low as still fairly new to them ie only 3 wods done 1 with dowel and some 1RMs so overall really pleased with progress - You gotta love Crossfit!!
Cashout:- chin ups with blue band feet together x 18 reps (4,4), push ups against pin 2 x 18 reps (8).
tried a bar squat muscle up prog to see if it would be a better MU prog for tomorrow than pulls and dips sub - never tried on a bar before - seems ok
Saturday, 6 March 2010
Friday, 5 March 2010
Rest Day / PU & CU Challenge
Rest day for me except pu and cu challenge
Day 13 of My personal push up & chin up challenge:- chin ups with blue band feet together x 17 reps (4,4,4,3,2), push ups against pin 2 x 17 reps (4,4,4,3,2), dropped to 4 to try to stay away from muscle failure, done this morning.
Day 13 of My personal push up & chin up challenge:- chin ups with blue band feet together x 17 reps (4,4,4,3,2), push ups against pin 2 x 17 reps (4,4,4,3,2), dropped to 4 to try to stay away from muscle failure, done this morning.
Thursday, 4 March 2010
100203 Shoulder Press
Day 12 of My personal push up & chin up challenge:- chin ups with blue band feet together x 16 reps (6,4,3,3), push ups against pin 2 x 16 reps (6,4,2,2,2), done this morning.
Warm up:- arm swings / rotations, knee highs 5 dislocates with 5 o/h squats.
Shoulder press @ 7kg x 4, 12kg x 3
100203
Shoulder Press 3-3-3-3-3-3-3
15 - 17 - 19 - 21 - 23PR - 24F - 22kg
Rested 2 mins between sets
23kg felt really heavy today but I squeezed it up there. the 24kg was not going any where which kinda suprised me as 1RM from CFT 24th Feb was 25kg?
But I didn't get a full nights sleep last night and I hadn't eaten well thru the day really so we will see next time hey.
Cash out:- KTE attempts 3,5,3
Warm up:- arm swings / rotations, knee highs 5 dislocates with 5 o/h squats.
Shoulder press @ 7kg x 4, 12kg x 3
100203
Shoulder Press 3-3-3-3-3-3-3
15 - 17 - 19 - 21 - 23PR - 24F - 22kg
Rested 2 mins between sets
23kg felt really heavy today but I squeezed it up there. the 24kg was not going any where which kinda suprised me as 1RM from CFT 24th Feb was 25kg?
But I didn't get a full nights sleep last night and I hadn't eaten well thru the day really so we will see next time hey.
Cash out:- KTE attempts 3,5,3
Wednesday, 3 March 2010
100302
Warm up:- few arm swings, knee highs,
Day 11 of My personal push up & chin up challenge:- push ups against pin 2 x 15 reps (6,4,3,2), chin ups with blue band feet together x 15 reps (6,5,4) done this morning.
200m to warm up the legs
100302
Puppies:
2 rounds of:
Run 400 meters
Rest 90 seconds
4 rounds of:
Run 200 meters
Rest 60 seconds
Done on Elliptical level 4 in 15.28 mins
Splits were 2.29, 2.24, 1.06, 1.08, 1.08, 1.07
Pleased with this WOD I felt pretty consistant. I want to try real running outside but after just some fast walking yesterday my foot was still pretty achey so I figured I ought to let it fully mend before I try any jogging/running on it.
Day 11 of My personal push up & chin up challenge:- push ups against pin 2 x 15 reps (6,4,3,2), chin ups with blue band feet together x 15 reps (6,5,4) done this morning.
200m to warm up the legs
100302
Puppies:
2 rounds of:
Run 400 meters
Rest 90 seconds
4 rounds of:
Run 200 meters
Rest 60 seconds
Done on Elliptical level 4 in 15.28 mins
Splits were 2.29, 2.24, 1.06, 1.08, 1.08, 1.07
Pleased with this WOD I felt pretty consistant. I want to try real running outside but after just some fast walking yesterday my foot was still pretty achey so I figured I ought to let it fully mend before I try any jogging/running on it.
Tuesday, 2 March 2010
100301 "War Frank"
Day 10 of My personal push up & chin up challenge:- push ups against pin 2 x 14 reps (5,5,4), chin ups with blue band feet together x 14 reps (5,5,4) done this morning.
Warm up:- few arm swings, knee highs and over-n-unders, 5 squats, 10 abmat situps unanchoured, 10 abmat back extenstions, 5 push ups against bar at pin 2, 3 chin ups and 2 tries with new band but it gives me very little assistance so need to get stronger before that helps.
100301 "War Frank"
Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice - subbed 3 pulls ups & 3 bench dips against bar at pin 2 (chins for Rnd 1 & 3 and pulls in Rnd 2)
20 Squats
10 Situps - abmat unanchored
Done in 13.20 mins (splits 4.20, 4.28, 4.32)
Pull ups were tough during this wod but my squats felt faster than a few days ago which I pleased about - Good WOD
Warm up:- few arm swings, knee highs and over-n-unders, 5 squats, 10 abmat situps unanchoured, 10 abmat back extenstions, 5 push ups against bar at pin 2, 3 chin ups and 2 tries with new band but it gives me very little assistance so need to get stronger before that helps.
100301 "War Frank"
Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice - subbed 3 pulls ups & 3 bench dips against bar at pin 2 (chins for Rnd 1 & 3 and pulls in Rnd 2)
20 Squats
10 Situps - abmat unanchored
Done in 13.20 mins (splits 4.20, 4.28, 4.32)
Pull ups were tough during this wod but my squats felt faster than a few days ago which I pleased about - Good WOD
Monday, 1 March 2010
Rest Day / PU & CU Challenge
Rest Day for me today
My pecs and shoulders feel tender today from the last few days and mainly overwork of many reps yesterday but decided to get my challenge reps done and then maybe go for a long walk later on.
Day 9 of My personal push up & chin up challenge:- push ups against pin 2 x 13 reps (4,3,3,3), chin ups with blue band feet together x 13 reps (4,4,4,1)
I also found a uk supplier of powerbands at London Kettlebell so have ordered #2 band - the next band down (in assistance level) ready for my next step of my chin ups ;)
I've found power bands really great for getting stronger at chin ups - they are listed as follows
My pecs and shoulders feel tender today from the last few days and mainly overwork of many reps yesterday but decided to get my challenge reps done and then maybe go for a long walk later on.
Day 9 of My personal push up & chin up challenge:- push ups against pin 2 x 13 reps (4,3,3,3), chin ups with blue band feet together x 13 reps (4,4,4,1)
I also found a uk supplier of powerbands at London Kettlebell so have ordered #2 band - the next band down (in assistance level) ready for my next step of my chin ups ;)
I've found power bands really great for getting stronger at chin ups - they are listed as follows
- The maximum resistance provided by PR Band #1 is approximately 35lbs.
- The maximum resistance provided by PR Band #2 is approximately 50lbs. - Ordered this 28 Feb 10
- The maximum resistance provided by PR Band #3 is approximately 80lbs. - then moved to Iron Woody Blue Band 17 Dec 09
- The maximum resistance provided by PR Band #4 is approximately 120lbs. - moved to Iron Woody Green band 29 Nov 09
- The maximum resistance provided by PR Band #5 is approximately 150lbs. - I started with Iron Woody Black band 11 Oct 09
100227
Day 8 of My personal push up & chin up challenge:- push ups against pin 2 x 12 reps (4,4,4) , chin ups with blue band feet together x 12 reps (4,4,4 but failed last rep, 1) done this morning
Warm up:- few arm swings, knee highs and over-n-unders that's all - 3-2-1 Go!
270227
Puppies:
5 Squats
5 Push-ups (progressions okay)
5 Pull-ups (beginner or assisted okay)
5 Sit-ups
15 Squats
15 Push-ups (progressions okay)
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
25 Squats
25 Push-ups (progressions okay)
25 Pull-ups (beginner or assisted okay)
25 Sit-ups
Done in 23.19 mins (Last round took longer than the first two put together)
I did all push ups at pin 2 and pull ups with blue band assisted feet together - I knew it might be a slog but went for it and broke it up as required.
I thought about scaling it more overall or just on the hard sections but after reading Big D's reply to someone yesterday about taking longer rest to complete it without dropping to knees I went for it no matter how long it took. I even reached muscle failure at rep 12 of the 25 push ups but rested for a min or so and ploughed on!!! 2's and 1's for push ups and chins (some jumping assist to get done, with some alternating pull ups and chin ups ) but eventual success.
All situps were Abmat unanchoured
Although I'm looking forward to rest day tomorrow as the last 3 days have been pretty tough - I feel so much stronger in myself and my legs especially that feel like I want to do something tomorrow too to keep up the momentum lol I'll do my PU & CU challenge and see how I feel.
Warm up:- few arm swings, knee highs and over-n-unders that's all - 3-2-1 Go!
270227
Puppies:
5 Squats
5 Push-ups (progressions okay)
5 Pull-ups (beginner or assisted okay)
5 Sit-ups
15 Squats
15 Push-ups (progressions okay)
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
25 Squats
25 Push-ups (progressions okay)
25 Pull-ups (beginner or assisted okay)
25 Sit-ups
Done in 23.19 mins (Last round took longer than the first two put together)
I did all push ups at pin 2 and pull ups with blue band assisted feet together - I knew it might be a slog but went for it and broke it up as required.
I thought about scaling it more overall or just on the hard sections but after reading Big D's reply to someone yesterday about taking longer rest to complete it without dropping to knees I went for it no matter how long it took. I even reached muscle failure at rep 12 of the 25 push ups but rested for a min or so and ploughed on!!! 2's and 1's for push ups and chins (some jumping assist to get done, with some alternating pull ups and chin ups ) but eventual success.
All situps were Abmat unanchoured
Although I'm looking forward to rest day tomorrow as the last 3 days have been pretty tough - I feel so much stronger in myself and my legs especially that feel like I want to do something tomorrow too to keep up the momentum lol I'll do my PU & CU challenge and see how I feel.
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