DB Press + Metcon 111020

Warm up:- Spealler, wallballs, situps and b/e

CFSB lite
DB Press - Find 1 RM
6 @ 2kg
2 @ 5kg
1 @ 8kg
1 @ 10kg left arm slow
1 @ 11kg left arm terribly slow and struggled but made it so - 11kg / 24lb is my new 1RM

Metcon 111020 100m's
8 Rounds of 100m sprint on elliptical
Rest 90 secs
0.24 - 0.21 - 0.22 - 0.23 - 0.23 - 0.24 - 0.23 - 0.22


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

Push ups + 110406 CF Games 11.3

Warm up:- spealler, wallballs,

Push ups
8 @ pin 5
2 @ PU Bars on 8” box
Full x 2-3 failed last rep so only 2-1
PU bars x 2 very slow only just made last rep
PU bars on 4” box x 2

Not sure how best to progress my push ups at the moment - I’m trying the 100 push ups program but obviously I’m not doing as rx’d ie 3 times a week so

Pre wod warm up:- clean and jerk 6 @ 7kg, 2 @ 12kg

110406 CF Gmes 11.3 scaled
AMRAP in 5 mins of
37lb / 17kg Squat Clean
37lb / 17kg jerk

Completed 18 rounds - PR as last time in Apr only 16 rnds
Also wore wrist straps to help my wrist

stretch and foam roller

U/H Pulldowns and Deadlift

Warm up:- spealler, wallballs, 4 push ups red band assit pin 3, 5 bicep curls @ 7kg, 10 good mornings @ 7 kg

CFSB lite
U/H Pulldowns Test 1 RM
10 @ 20kg
6 @ 35kg
1 @ 44 - equal last 1rm when starting CFSB June 11
1 @ 46 all time PR previous 1RM was 45kg Apr 10
1 @ 48 oh yeah!!
1 @ 50kg / 110lb Smashing my previous all time PR by 5 kg / 11lb Wahoo!!!!! 


Deadlifts 5’s
10 @ 15kg
6 @ 27kg
4 @ 40
5 @ 56kg / 123 lb

Stretch and foam roller

Bench Press + 110811 DU's, Box jumps. KB Swings

Warm up:- spealler, wallballs, 8 chin ups PU rev assit top, 3 push ups red band assited pin 3, 5 beginner body rows

CFSB Lite
Bench Press 3’s
10 @ 12kg
6 @ 21kg
3 @ 30kg / 66lb not an all time pr (33kg/73lb Sept 10) but pr since wrist injury and indicator of getting my strength back

Pre metcon warm up:- 3 tuck jumps, 3 box jumps 8”, 4 DB swings @ 2kg, 3 @ 7kg, 3 @ 11kg

110811 DU’s, Box jumps & KB Swings scaled to
3 RFT of
20 tuck jumps
15 Box jumps @ 8”
10 DB swings @ 11kg / 24lb

Done in 9.18mins
Splits 2.36, 3.08, 3.34

Enjoyed this wod, my abs surely know to it the nect morning but it was a great wod. Hopefully my foot will be fine too.

Front Squat

Warm up:- Spealler, wallballs, 10 abmat situps, 10 abmat b/e's, 8 chins at top, 10 (6-4) push ups with red band assist, 5 beg body rows pin 5

CFSB lite
Front Squat 3's

10 @ 12kg
6 @ 17kg
3 @ 23kg / 50lb

Felt good, becareful not to squat to deep

short on time so jumped on ellipitcal and did some interval sprints 30 secs on, 15 secs off x 3

stretch and tried 2 push ups - got on and failed 2nd

Shoulder Press

Grabbed a few minutes as short on time again today

Warm up:- arm swings, twists, knee highs, 5 squats, 5 wallballs, 1 push ups with red band assist on pin 1, 5 push ups with red band assist on pin 5

CFSB lite
Shoulder Press 5’s
10 @ 8kg
3 @ 15kg
5 @ 21kg / 46kg - Failed 4th rep, rested a few sec and retried but failed again.
backed of 2 kg and did 2 more reps @ 19kg / 42lb

Last time I failed on 3rd rep so some progress but I think it’s time to change back to 3’s

Stretch