Unplanned rest days due to life!!

Unplanned rest days for me yesterday and today - although managed about a 50 mins hobbly walk in the woods yesterday - my mum needed company.
Life just getting the way = busy, very stressed mum, poor eating and very poor sleep ie didn't get to bed till 4am life just has a way of sometimes being grrrrrrrrr and so as much as it pains me to say but the wods took a back seat but hopefully I'll manage something tomorrow after better eating today and an early night.

mwod and my own wod

MWods - hip flexion and external rotation 100903

My own again today (something to do betweeen fran and heavy fran      lol)

3RFT
Ring Support holds x 15 secs
KTE attempts x 7
SDHP @ 14kg / 30lb x 15

Done in 9.08 mins

Holds were tought than I expected broken into 10,5 - 8,5,2 - 7,3,3,1,1
KTE attempts are slowly, very slowy inproving think I got higher than ever before today        but broken into 3,2,2 - 3,2,2 - 3,2,1,1
SDHP unbroken and felt good to get to doing these as my foot is finally becoming more usuable at last - still need to be careful but it's getting there.

c/o 5 x decline situps

NB My glutes really know to them deadlifts yesterday groan!!

100919 Deadlifts / HSPU

 w/u push ups at pin 1 x 3,3,2,2, 10 chins with blue band and feet 4" apart,
DL 5 x 7kg, 5 x 27kg, 5 x 27kg and hspu progs on 12" box

Sunday 100919
Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups - I did progs on 12" box

Done in 6.16 mins - Yep I failed the brand x reading test today by doing this timed when it shouldn't have been!! 

DL's were all 45kg / 99lb
hspu's were 12 - 10 - 7 - 6 - 4

Might try it again soon and do it erm properly!

100910 Fran

kstar mob - adductors and coush stretch and upper thorasic mobility.

100910 Fran

15-12-9

Thrusters @ 12kg /  26lb
Strict pull ups blue band assist (first with feet together, 2nd and 3rd with feet about 6" apart, + 1 foot jump assist for the later reps)

Done in 7.13 mins
(2.27, 2.40, 2.05)

I wasn't sure how this was going to go - but it went ok, slower than I would have liked, better than it could of done though!

Definitely showed me how much fitness I've lost during the 11 weeks since I first did my foot!! I've lost cardio fitness from the lack of being able to do much (way too much time spent sucking in oxygen) and lost strength and muscle endurance  when you compare this to my last 2 fran attemps of

May 25th 9 sets of 5 each exercise @ 14kg / 30lb weight and same blue band assist pull ups in 9.49mins
Jan 12th the full 21-15- and 9 reps @ 14kg / 30lb and same blue band assist pull ups in 11.00 mins

Although chins today probably not clever after 3RM u/h pulldowns yesterday !!!

3RM U/H pulldown and Push ups

3RM U/H pulldown seated
w/u 10 x 15kg, 5 x 25kg

30 - 35 - 40 - 42 - 43 kg / 95lb NEW PR

Push ups
w/u 5 push ups on knees

Full push ups x 1 and failed 2nd, 1,
Full push ups as per games (hand released) x 5 with deteriorating form
Full push up on push up bars x 1 and failed 2nd
Full push ups at bar on pin 1 (knee height) chest to bar x 4 and failed 5th, 3 and failed 4th

my own upperbody wod again

My own upperbody wod again
15-12-9 for time

Push ups @ pin 3 balanced on 1 foot - broken into 3's n 4's mainly
Beg. Rope Climb (laying on floor to standing)
Abmat situps
Abmat back ext with 2.5kg / 5.5lb plate on chest

Done in 19.51 mins

Rope climbs took the time - were tough after the usual/use to amount of 6 lol
My upperbody is pretty fried after yesterday and tomorrow - not sure what I'll do tomorrow?

my own upperbody wod again

My own upperbody wod
5 RFT
Blue band assist one legged pull ups x 6
HSPU progs knees on 12” box x 6
KTE attempts x 6
Good mornings @ 7kg x 6
Done in 11.35 Mins
Cash out:- 10 air squats to see how foot felt, it felt ok so did 10 front squats with empty 7kg bar all felt good
Went to walk downstairs after my wod to go stretch and my left quad went into a really strange spasm on the first step     I rubbed it and it went off and then it did it on the next step too - really strange - I think it was lack of hydration as I took my shake and more water stretched out and felt fine thank goodness!