Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 5 abmat situps with arms cross chest feet unachored, then 5 with 1kg weight on chest, 5 abmat back extensions, then 5 with 1 kg held at chest, 10 push ups at mid thigh high bar, 1 full push up on the floor just to see if I could - yay me I'm getting there, 10 o/h squats with dowel. + 3 Empty 7kg barbell front squats to see how it felt - it was much easier than I expected so thought I would try some weight slowly to see how I got on.

Front squat 3-3-3-3-3 reps

10kg-12-14-16-18kg All PR's Wahoo
All power cleaned

I'm so pleased with this workout - about 6 months ago I tried a front sqaut when I was doing maxworkouts and I was wobly and basically couldn't do it and decided they weren't for me. Been crossfitting for 2 months and WOW not only can I do them I got easily up to 18kg wahoo!!! I love crossfit and I love BrandX forum!!!
I'll up the weights next time but I didn't want to push too much too soon.
Also my wrist flexibility is getting better too - kept 3 fingers on bar on right hand and 2/3 on left hand. Struggle to get the bar back into hand to safely lower the weight as it got heavier but a little bounce helps.

Cash out:- some chin up /pull up skill work with least assistance as possible - some 1RM's if you like to see what I could do. I'm def. getting stronger.
Also tried for some more max tuck sits as I felt I short changed them yesterady because I was so wacked!

Thoses Kelly Starr journal vids are awesome - he knows his stuff and talks lots of sense!

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 o/h squats with dowel. + 5 Empty 2kg db snatches to warm up

“Joshie”

Puppies:
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm - 1st round did 5 kg but I knew I couldn't do more do only 3kg for rounds 2 and 3 (broken as required in 3,2,1's)
15 Tuck sit Pull-ups - subbed assist green band chin ups 1st round but knew I wouldn't complete so went black band for rounds 2 and 3 (broken as required usually 6,4,3,2)
10 pound Dumbbell snatch, 15 reps, left arm - same as above
15 Tuck sit Pull-ups - same as above

Done in 30.24 mins!! (splits were 8.59,10.34,10.50)

Was gonna give up as total wreck but remembered to ‘practice L sits’ so I managed 3 hanging tuck sits for 10 secs each, and then between bar and bench 2 more tuck sits and then I was sooo done! First real attempt at squat snatches and so I think I underestimated them and should have scaled further DOH!

I can’t believe how hard I found this one it took me ages - total slog!! I thought the burpees the other day was a slog but boy this one beat that by miles - totally mess me up!!! Even stretching afterwards took such an effort wow! My forearm was tender from yesterday before I started and its even worse now - just had it massage so I drink a cup of tea without pain lol

I even had to put my feet wider to give a little more assistance and bounce to try and speed things up. It was mainly getting up out of the squat that did me in - not sure why and my left snatch felt smooth than my right = strange.

Army Staff Sergeant Joshua Whitaker - I salute you - you were one fit hero!

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel. + 7kg bar deadlifts & cleans

“Linda”
10-8-6-4-2 reps of the triplet:
Deadlift: 1 1/2 body weight - sclaed by 0.25 = 22kg
Bench press: body weight - subbed push up against mid thigh high bar
Clean: 3/4 body weight - empty 7kg bar only
Done in 12.33 mins (splits 3.22,3.16,2.42,1.57,1.13)

Def. change of original plan / target here.... due to logistics of room I couldn't get my bench down for bench press and be able to DL and clean so I opted for my normal level of push ups as 10 is still tough for me, it seemed reasonable - no idea on its KG equivilent but its tough enough for me.
After doing a few warm up cleans (not done many before) I decided there was no way I was gonna manage 10 x 13kg (orignal target) so left ego at the door and opted for 7kg bar only and concentrated on form and technique (Thanks again Tutel).
I felt I really had the cleans down by the 4's - wahoo.
Only got two sraight bars and a EZ bar so ended up DL'ing with ez bar - not ideal I know but it worked out ok at that weight.
Overall really good workout!

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel.

Puppies:
Complete as many rounds as possible 15 minutes of:
10 Double-unders - subbed tuck jumps
10 Sit-ups - abmat unachored
10 Back extensions - abmat

6 rounds + 10 tuck jumps + 10 situps + 4 back extentions

Did some clean rack position wrist stretches - trying to keep all fingers on the bar - its coming slowly

Was pleased with workout today as cardio wise felt much better ie didn't need to stop and rest so much.
Also had a no carbs day today and feel great - my energy levels were much better and I wasn't shaky after workout - wahoo! that's what eggs for breakfast instead of muesli do for you ;-)

Oh the pain today from those walking lunges, my glutes, my periformus' and my right quad - ooh, ouch, eek if you know what I mean - I love it really.

I was going to say bring it on tomorrow but I guess it's rest day DOH!! I must be getting fitter lol

Forgot to post this yesterday - doh!


Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups, 10 o/h squats with dowel. ( my knees were clicking really badly still - I think it ITB)

Wed 091125

Buttercups:
75 M Walking Lunges

Assumed 1 meter per lunge so 75 lunges done in 4.07mins.
“feel the burn” lol

Toughish but totally doable - but later walking down the stairs - oh I’m feeling it!!!!!

Tuesday 091124

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups (wahoo new PR and progress), 10 o/h squats with dowel. ( my knees were clicking really badly - grrr to them burpees)

Empty 7kg bar x 5 all all movements, 10kg x 5 SP's, 15kg x 3 SP's

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP - 20-22-24-25-26f - cleaned it but failed to lift it but still a great PR by 2kg
PP - 20f jerked 2 of 3 trys because weight too heavy-15-17-18-19 New PR by 2kg
PJ - 15-17-18-19-20 sort of failed ie did 4 reps fine but push pressed the last rep with no jerk but still a great PR by 3kg

Great workout - really pleased with new PR's = awesome. Much better than I thought. I can't believe how naturally automatic that jerk came with the 20kg for PP - strange but true.
I cleaned them all too - thought it might help my clean technique - it's getting there I think. I hit my coller bone a couple of times, and found changing from clean / 3 fingers under bar position to full hold push grip a little awkward with the heavier weights but I think my wrist flexibility is getting there slowly.

Sun 091122
Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 5 black band assist chin ups, 5 green band assist chin ups (wahoo new PR and progress), 10 o/h squats with dowel.

Buttercups:
Complete as many rounds as possible in ten minutes of:
15 Burpees
Air squat, 10 reps

Acheived a very poor 2 rounds + 2 burpees

This was sooooo tough I can't beleive it - first real time doing burpess - OMG I have never felt so drained in 10 mins ever before - total nightmare - spent a lot time trying to get oxygen. How can a seamingly simple move be soo taxing - I was in shock for ages afterwards!!

I think 4 consecutive days of WOD's, been pretty stresssed and hassled for weeks now and I guess I haven't got my food intake right yet 'cause I was completly drained of energy after this one!!!