Warm up:- arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates with 10 o/h air squats, 10 push ups against upper thigh high bar.
Warm up back sqauts of 17 x 5, 27 x 3, 37 x 2
100128
Back Squat 1-1-1-1-1-1-1 reps
42 - 47 - 50 (tied pr from 091213) - 52(PR) - 53(PR) - 54(PR) - 55 kg / 121 lb NEW PR by 5kg / 11lb wahoo!!!
Felt really good - I had to really work at that last one but considering I wasn't looking forward to this WOD - not sure why but been a bit down the last few days - I felt strong once I got into it and felt great and back to my normal self afterwards Yay!
Cash out:- Hanging knee-to-elbows attempts (3/4 of the way there) x 3,3
Hanging L sit attempts (about a 1/4 of the way) x 3
45 Deg decline situps x 3
Sunday, 31 January 2010
Saturday, 30 January 2010
Tuesday 100125
Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions
Tuesday 100125
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Power clean - 12kg x 2, 17 x 2, 22 x 2, 27 x 1, 27 x 1, 28 x 1, 29 x 1(PR), 30kg x 1(PR) - this was getting heavy to catch on the way down with no bumpers so stopped.
Bench - 10kg x 10, 15 x 3, 20 x 3, 25 x 2, 27 x 1, 29 x 1, 30 x 1(PR), 31 x 1 (PR)
OH Squat - 7kg x 2, 8 x 1, 10 x 1, 12 x 1F, 12 x 1(PR) - never managed these before as bar not really long enough - but after doing dislocates during warm ups and although a little unconfortable took a grip on the screw area of my 5ft bar I managed it wahoo! So all these were technically PR's
Crossfit 2 total = 73kg / 160 lb
Need to work on my power clean technique, it's getting better but still think I was muscling it up rather than shrug and rack - if you know what I mean. But not being able to dump it if nec is making me a little wary/cautious I think.
Tuesday 100125
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Power clean - 12kg x 2, 17 x 2, 22 x 2, 27 x 1, 27 x 1, 28 x 1, 29 x 1(PR), 30kg x 1(PR) - this was getting heavy to catch on the way down with no bumpers so stopped.
Bench - 10kg x 10, 15 x 3, 20 x 3, 25 x 2, 27 x 1, 29 x 1, 30 x 1(PR), 31 x 1 (PR)
OH Squat - 7kg x 2, 8 x 1, 10 x 1, 12 x 1F, 12 x 1(PR) - never managed these before as bar not really long enough - but after doing dislocates during warm ups and although a little unconfortable took a grip on the screw area of my 5ft bar I managed it wahoo! So all these were technically PR's
Crossfit 2 total = 73kg / 160 lb
Need to work on my power clean technique, it's getting better but still think I was muscling it up rather than shrug and rack - if you know what I mean. But not being able to dump it if nec is making me a little wary/cautious I think.
Thursday, 28 January 2010
Monday 100125
Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 blue band assisted chin ups
Monday 100125
Puppies:
Three rounds for time of:
Row 500 meters - Subbed 12kg SDHP
25-45 pound thruster, 7 reps - Did 26lb / 12kg Thrusters
Done in 14.26 mins
The SDHP were tough and a bit of a slog but I got there eventually. - This wod really took it out of me - I think it’s just the last few days catching up with me - but boy this seemed to take me ages.
Next time I do SDHP for row sub will keep at 12kg and try to get faster at it.
Monday 100125
Puppies:
Three rounds for time of:
Row 500 meters - Subbed 12kg SDHP
25-45 pound thruster, 7 reps - Did 26lb / 12kg Thrusters
Done in 14.26 mins
The SDHP were tough and a bit of a slog but I got there eventually. - This wod really took it out of me - I think it’s just the last few days catching up with me - but boy this seemed to take me ages.
Next time I do SDHP for row sub will keep at 12kg and try to get faster at it.
Sunday 100124
Managed to get a wod done today - enjoy levels weren't brilliant but I wanted to do something to make me feel better and more normal!
Warm up:- arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates with 10 o/h air squats, 10 push ups against mid thigh high bar, 10 bench dips against same bar
Sunday 100124
Puppies:
45 - 65 pound Deadlift, 15 reps - 66lb / 30kg
20 Pull-ups (Beginner or assisted okay) - blue band assisted - 15 chins, 5 pulls
45 - 65 pound Deadift, 12 reps - 66lb / 30kg
15 Pull-ups (Beginner or assisted okay) - blue band assisted - 10 chins, 5 pulls
45 - 65 pound Deadlift, 9 reps - 66lb / 30kg
10 Pull-ups (Beginner or assisted okay) - blue band assisted - 5 chins, 1 pull, 1 chin, 1 pull, 2 chins ( pretty much muscle failer)
45 - 65 pound Deadlift, 6 reps - 66lb / 30kg
5 Pull-ups (Beginner or assisted okay) - missed these completely as didn't write the line down in my notes - DOH!
Done in 9.57 mins (excluding last 5 pull ups as just noticed while copying and pasting this one)
Pleased I got this done. Think the last few days made ti feel harder than it should have done but I felt better for doing it so I'm happy. Very tough on the grip and forearms - I now know I missed them pull ups but I don't think I could have done them today I was fried.
Warm up:- arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates with 10 o/h air squats, 10 push ups against mid thigh high bar, 10 bench dips against same bar
Sunday 100124
Puppies:
45 - 65 pound Deadlift, 15 reps - 66lb / 30kg
20 Pull-ups (Beginner or assisted okay) - blue band assisted - 15 chins, 5 pulls
45 - 65 pound Deadift, 12 reps - 66lb / 30kg
15 Pull-ups (Beginner or assisted okay) - blue band assisted - 10 chins, 5 pulls
45 - 65 pound Deadlift, 9 reps - 66lb / 30kg
10 Pull-ups (Beginner or assisted okay) - blue band assisted - 5 chins, 1 pull, 1 chin, 1 pull, 2 chins ( pretty much muscle failer)
45 - 65 pound Deadlift, 6 reps - 66lb / 30kg
5 Pull-ups (Beginner or assisted okay) - missed these completely as didn't write the line down in my notes - DOH!
Done in 9.57 mins (excluding last 5 pull ups as just noticed while copying and pasting this one)
Pleased I got this done. Think the last few days made ti feel harder than it should have done but I felt better for doing it so I'm happy. Very tough on the grip and forearms - I now know I missed them pull ups but I don't think I could have done them today I was fried.
Tuesday, 26 January 2010
Rest Day
Another forced rest day (yesterday was normal & planned today was not) for me, albeit active rest - we've had double glazing fitted over the last 48 hours which is great but the mess, the upheaval, the intrusion into the house combined with severe lack of sleep, lack of proper nutrition, major temperature changes in the house, hoovering up the glass, hoovering some more glass and yes lots more hovering of glass (they had to break every pane and most of it into the rooms arrgghhh) and general stress has taken it's toll grrrrrrrr. 
Early night and lay in tomorrow for me, eat properly and should be back at it tomorrow I hope.
Not sure wether to try to play catch up, miss one wod or entire cycle grrrrrrr
Early night and lay in tomorrow for me, eat properly and should be back at it tomorrow I hope. Not sure wether to try to play catch up, miss one wod or entire cycle grrrrrrr
Sunday, 24 January 2010
100122
Warm up - hovered the house so not much a bit of a 321 go day today
100122
Puppies:
Three rounds for time of:
10-15 Double-unders - subbed side to side hops of 6 ” hurdle
10-15 Back extensions - subbed supermans
Done in 3.44 mins - a short and sweet one today.
Cashout:- Hanging knee raise holds for 10 secs x 5, Knee to elbows attempts x 5
100122
Puppies:
Three rounds for time of:
10-15 Double-unders - subbed side to side hops of 6 ” hurdle
10-15 Back extensions - subbed supermans
Done in 3.44 mins - a short and sweet one today.
Cashout:- Hanging knee raise holds for 10 secs x 5, Knee to elbows attempts x 5
Saturday, 23 January 2010
100121
Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 air squats, 10 push ups against mid thigh high bar, 10 bench dips against same bar, 10 blue band assisted chin ups.
100121
Puppies
3 Rounds for time of:
25-45 pound Clean and jerk, 10 reps - I did 26lb / 12kg
20 situps - unachored abmat situps
Done in 12.49 mins (Round 1 & 3 were spilt jerks, 2 was unsplit jerks) I assume we were suppose to do splits? but I wanted to feel the difference.
Didn't speed thru this as I was trying to concentrate on form as clean and jerk still fairly new to me but I was pleased how it went, I felt my form got better as the rounds went on. I kept trying to play the burgener files vid's thru my head as I was doing it and I felt I got better. I enjoyed this one.
Cash out:- 5 x beginner rope climbs with knees bent and max push up on knee high bar x 5 with rest after each rep (I will reach my goal I will)
100121
Puppies
3 Rounds for time of:
25-45 pound Clean and jerk, 10 reps - I did 26lb / 12kg
20 situps - unachored abmat situps
Done in 12.49 mins (Round 1 & 3 were spilt jerks, 2 was unsplit jerks) I assume we were suppose to do splits? but I wanted to feel the difference.
Didn't speed thru this as I was trying to concentrate on form as clean and jerk still fairly new to me but I was pleased how it went, I felt my form got better as the rounds went on. I kept trying to play the burgener files vid's thru my head as I was doing it and I felt I got better. I enjoyed this one.
Cash out:- 5 x beginner rope climbs with knees bent and max push up on knee high bar x 5 with rest after each rep (I will reach my goal I will)
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