BrandX Ramona 2012-07-13 MU & Run/Push Press

When I just did .com scaled from here I felt I wasn't getting strong enough, when I just do strength stuff I miss the wood's and my conditioning goes out the window. When I tried CFSB with .com scaled from here I felt is was too much and I found I was recovering more than I was working out so I'm after strength and wod's programmed for me (as diy doesn't work for me it seems)..
after checking with Metric I'm going to follow...

BrandX Ramona via StrengthDiary.com

2012-07-13
EMOM Muscle Ups
Self scaled to squat MU's
4 Reps

Minutes completed:- 5

I became very aware of my wrist and decided not to do any more incase if made it flare up again after being pain free for a few weeks.


Run/Push Press
3 RFT
300m Run - subbed Elliptical lev 2
7 Push Press @ bodyweight - self scaled to 12kg as I'm easing back in.

Done in 7.58 mins.

Splits:- ellip. 1.49, 1.51, 1.50 and PP 0.47, 0.49, 0.49
Up weight next time.


Wow it feels great to WOD again.
I'ts great to be back.

PU, Chins and Active recovery

After 4 days of absolutely nothing because of the pain (everywhere except biceps I think) I finally felt like doing something so I thought I'd work the two moves that didn't really get worked/stressed on Thursday and some elliptical just to get the blood pumping round to help recovery...

Push ups @ pin 5 x 5, 5, 5

Chin ups @ PU rev assist top x 5, 3
then tried mixed grip x 1, other way x 1 and chin up x 1

Elliptical - nice and easy lev 1 for just over 8 Minutes 1M covered.

Crossfit Leicester - technique check and wod

Well I finally found a local box - only 20 mins away.

So I went down there after speaking to the owner to get my form checked and if ness. do an on ramp class as they say everybody needs to that before starting any woods.

Warm up was double unders - I've got a double under before but I tried.
It was lighter rope that i was used too, well wire actually. I tried a few times a failed but then I got a double under Hoorah!! my first ever double under. Didn't manage another but chuffed I got my first ever!

He gave me an 8kg (light/training) oly bar and tested me in the 9 fundamental movements. Air squat, front squat, o/h squat, deadliest, Sumo-deadlift high pull, Shoulder press, push press, push press and medicine ball clean.

I have to keep my chest up during air squats (which I knew), keep elbows up during front squats (I kinda knew also but its hard) and don't put bar back too far when OHS'ing (which I been told before). So all in all I was pretty pleased. Wow those med balls are big.

So I then did the strength wod which was clean and jerk 1-1-1-1-1-1

I did 8kg oly bar with training plates twice (power clean), then added 2 x 5kg (full clean), then 2 x 1.25kg plates and I managed it but that was close to my limit and I didn't want to upset my wrist. So then I backed off and did another 2 clean and jerks with 18kg and then for the last one but the 1.25's back on and clean & jerked 20.5kg.

Then he decides to get me to do the wow with everybody - Whitten - total craziness
5 rounds for time
22 KB Swings 32/24kg
22 box jumps 24"
400m run
22 burpees
22 wallballs

I tried a 12kg KB which was ok but i knew 22 reps was going to be a struggle regardless of the 5 rounds!!! He gave me a 20" box - OMG it was high. I told him about my tibial torsion so I stepped down from the box jumps and didn't do the run he subbed 50 skips. And i got a 3kg Med ball for the wall balls and the grey line was higher than i was used to OMG.

Well we were short on time so he soften it to 4 rounds and then 3 rounds but I knew I would be lucky to finish one once I started the box jumps. I was jumping up into a full squat and standing up it was really hard and boy I just couldn't get enough oxygen in at all. He kept shouting me on telling me to keep going and I was determined to keep going but wow it was tough, especially because its so long since I've done a wod!
I soldiered on and eventually finished a round - much slower than everybody else and completed 1/2 the next round including my 50 skips.

OMG was I gonna ache after this!!!

Day B

Day B

Deadlift 1 x 5

w/u 7 @7kg
5 @ 15kg
3 @ 27kg 
2 @ 35kg
5 @ 42kg


Pulldowns 3 x 5
w/u 7 @ 5kg
4 @ 10kg
2 @ 20kg
5 @ 25kg
5 @ 25kg
5 @ 25kg


Felt good - up next time

Day A

Day A

Squats 3 x 5 -
w/u 6 @ 7kg, 3 @ 10kg, 2 @ 15kg
5 @ 19kg
5 @ 19kg
5 @ 19kg


Press 3 x 5
5 @ 8kg
5 @ 8kg
5 @ 8kg

Run - I did elliptical prog 2 for 15 mins. 

Those lev 9's were tough phew. Distance covered 2.08m and 114cal.

Day E

Day E

Should be power cleans - was going to do 5kg ball cleans but was short on time so skipped it.

U/Hand Pulldowns 3 x 5

w/u 7 @ 10kg, 4 @ 20kg, 2 @ 25kg

5 @ 30kg

5 @ 30kg

5 @ 30kg

Good start felt good

Day D

Day D
Warm up speller, 10 wall balls

Squats 3 x 5 
w/u 7 @ 7kg, 3 @ 10kg
5 @ 17kg
5 @ 17kg
5 @ 17kg


Bench press 3 x 5
w/u 6 @ 7kg, 3 @ 10kg
5 @ 17kg
5 @ 17kg
5 @ 17kg


Elliptical - I did tabata interval puppies = x 6 on level 2. Felt tough as its a while since i've sprinted on elliptical but made a great change.