Press + metcon 110926

Warm up:- spealler, wallballs, sit ups, b/e and 9 chin ups pu rev top assist

CFSB Lite
Press DB's 3's
6 @ 3kg
2 @ 6kg
3 @ 8kg / 17lb

Pre metcon warmup:- box jumps 4 @ 4", 4 @ 8", 4 @ 13", HKR x 3

Metcon 110926 wallballs, TTB, Box jumps
AMRAP in 15 mins scaled to
10 wallballs (5kg to ceiling)
10 HKR's (KTE attempts)
10 box jumps 13" box

Completed 4 rnds + wallballs +2 HKR in 15 mins including 1.10min interuption (had to run downstais and back)
I finished the 5th round 16.57mins - because of the interuption and ebcause I wanted to.

Really please with box jumps - NEW PR for me especially since foot injury.

Stretch and foam roller

N.B. Gone pretty strict primal eating over the last few days and my energy levels are not quite there, don't think I'm eating enough grrrr

Oats

I've cut out the oats and I feel much better - can't beleive the difference. I feel lighter and more energetic, my get and go is coming back! Damn those oats - they really are the enemy!

Chin up s+ Metcon "Dianne"

Warm up:- Spealler, wallballs, sit ups and b/e, a few red band dislocates

CFSB lite
Chin ups
8 @ PU rev assisted top
5 @ 2.5" down

Pre metcon warm up:- DL's x 5 @ 7kg, 5 @ 17kg, 5 @ 37kg, DB presses 5 @ 2kg, 5 @ 5kg

Metcon 111010 Dianne
scaled to
15-12-9
Deadlifts @ 43kg / 95lb
DB Press @ 7kg each

Done in 10.35 mins - wow bit of a slog today

1st round went ok, then slogged the rest
Splits 1.35, 1.59, 1.39, 2.09, 1.16, 1.55 phew!

Stretch and foam roller

Push ups + Metcon 111012

Warm up:- spealler, wallballs, 5 situps. 5 b/e’s, 5 mountain climbers

Push ups
8 @ pin 5
2 @ PU Bars @ pin 1
Full x 1-2-3 failed last rep so only 2-1-3 and failed 3rd rep again = Total of 8 full push ups in a session - NEW PR - Still can’t manage 3 consecutive push ups yet but still hoorah for some progress no matter how small!

Metcon 111012 400m, pul ups, b/e, s/u
Scaled to AMRAP in 10 mins

Eliptical 400m
10 chin ups - PU Rev assisted top
15 abmat b/e
20 abmat sit ups

Completed 1 Rnd + 400m + 10 pull ups in 10 mins
then finished the round untimed.

1st round of chin were unbroken in as much as as hands didn’t come off the bar, but did take a few breaths inbetween reps = PR, 2nd round was broken 5-4-1

Stretch and foam roller

Recovery has been slow this last 2 weeks, diet changes of note - oats, nuts and fruit for breakfast instead of toast and maralade with protein shake and other meals more fish than meat. Also cooking in coconut oil instead of olive oil.
I lacked sleep a few nights but cought and still noticed recovery is slow??? 
I've been trying to reduce protein shakes and get all protein from food - my protein intake is down from 100-130 non workout days with extra 30 protein in postwork out shake on workout days down to 80-100 non workout days with extra 30 protein in postwork out shake on workout days.

Anything glaringly obvious to be the cause please??

Beg RIng Rows + Deadlift

w/u spealler less leg swings because i missed them with interuptions and distractions, wallballs, situps and b/e, push ups x 3 on knees, tried for a full but just failed miserably so did 2 red band assisted from pin 3
  if i’m strong enough to do push ups - why is on some days I just can’t do them, and others and I can do 2 in a row?? whats that all about???

CFSB lite inspired
Beginner Ring Rows 3’s
6 @ heel at center
4 @ heels -3.0 inch from center
3 @ heels -6.0 inch from center NEW PR

CFSB Lite
Deadlift 5’s
10 @ 15kg
6 @ 30kg
4 @ 45kg
5 @ 60kg / 132lb


$ out:- 10 DB lateral raises @ 2kg, 10 bicep curls @ 2kg, 10 DB press @ 2kg, 10 DB lateral raises @ 2kg, 12 Bicep curls with 7kg Barbell

Stretch and foam roller

Bench Press + metcon 110824 Santiago

Warm up:- speller, wall balls, bench press 10 @ 7kg

CFSB Lite
Bench Press
10 @ 12kg
6 @ 22kg
3 @ 31kg / 68lb - failed 3rd rep about 1/2 up with left side grrr - thank goodness for my safety bars. Rested a few mins and tried to lift it but nope, had to slide out from under it.


Pre metcon warm up
Hang squat clean 3 @ 2kg DB's, 3 @ 4kg DB's, 2 @ 7kg DB's, 3 PU Rev assisted chin ups, Power cleans 3 @7kg, 3 @ 12kg, 2 @ 16kg - found a strange pain in right glut when lifting so rolled on a tennis ball, 3 push ups on knees

Metcon 110924 Santiago scaled to
3 RFT of
7kg / 15lb DB Hand Squat Clean x 12
PU rev chin ups x 12
16kg / 35lb Power Clean x 10
10 push ups - on knees

Done in:- Stopped after 2 rounds @ 14.57mins - so slow - I felt like I was going in slow motion.
The DB HSC were tough, the chins were slow and broken up (5-3-2-2 & 4-3-2-2-1), PC's were ok and felt light by comparison to the rest, Push ups I did all on knees due to room logistics and although broken up I was quite pleased with. But after 2 rounds and way over my normal 10 mins range I decided to stop and not be pig headed.

Stretch and foam roller

Back squat + metcon 100928

Warm up:- speller, 5 wall balls, 10 sit-ups, 10 b/e, 8 chin up @ top

CFSB Lite
Back Squat
10 @ 20kg
5 @ 30kg
3 @ 38kg / 83lb


Pre metcon warm up - a few rep of all except wall balls and burpees

Metcon 110928 CF Games Event 10 scaled to
10 SDHP @ 14kg / 30lb
20 wallballs @ 5 kg to ceiling
10 TTB attempts
20 box jumps @ 8"
10 SDHP @ 16kg / 35lb
20 burpees - mainly walked out and all push up on knees
10 shoulder to Overhead @ 18kg

Done in 14.55mins inc 0.57 sec interruption

Tough wow! but somehow enjoyable lol - couldn't get enough oxygen for the burpees and shoulder to overhead!


Stretch and foam roller