110318 “Weaver” RIP

Warm:- Spealler warm up (3/4), 3 beg ring push ups, 5 beg, ring rows, 3 bar push ups at pin 5 to see if I could as first time in 7 weeks, 5 blue band chin ups, 3 PU Rev chin ups

110318 “Weaver” RIP

Three rounds for time of:
10 Pull-ups (beginner or assisted okay) - PU Rev assisted mixed grip (3,2,2,1,2)
10 Push-ups - scaled to bar push up at pin 5
10 Pull-ups (Beginner or assisted okay) - Blue band assist pin 5 mixed grips
10 Push-ups - Scaled to beg. ring push ups
10 Pull-ups (Beginner or assisted okay) - Beg. ring rows
10 Push-ups - Beg. ring push ups

I did 1 round only in 7.13mins - as I short on time and I want to build the strength back up in my wrist slowly and 90 reps didn't seem like a good idea!

I usually like to complete the hero wods to honour them no matter what but I felt that if I had done today I wouldn't be honouring any others for a long time if I stuffed up my wrist so I figured 1 round was better than none - RIP Weaver.


Food Diary:- Breakfast:- 1/2 turkey breast, selection of nuts and 6 grapes, Multi Vit, 2 grams Vit C, Glutomine, Pure EPA capsule
Snack:- Hot cross bun, Protein Shake (2/3 Pharma Whey, 1/3 Pharma 6hr)
Snack 2:- Protein Shake (1/2 Pharma Whey, 1/4 Pharma 6hr, 1/4 Recovery)
Lunch:- 1/2 turkey breast, 2 slices white cheese, selection of nuts, 1 figs,  4 grapes
Dinner after wo:- 1/3 turkey breast, 3 slices white cheese, 2 cherry tomatoes, lettuce, cucumber, selection of nuts, 1 fig,  6 grapes
Watching TV:- 2 chunks of bournville

Rest Day / Food Diary

OMG the doms from them deadlifts! Think I need to ease back a little on the weights / reps / intensity and get the frequency going again then up the intensity.

Food Diary:- Breakfast:- 1 chicken goujan, selection of nuts and 6 grapes
Lunch:- 2 large boiled eggs and 1 slice of bread and butter. Multi vit, 3 grams Vit c, 1 eskimo fish oil capsule.
Snack:- Hot cross bun with butter, Protein Shake (2/3 Pharma Whey, 1/3 Pharma 6hr)
Treat:- Ice cream
Dinner:- Turkey stir fry (1/2 breast) with selection of veg
Watching TV:- 3 chunks of bournville and 1 aftereight
Pre-bed:- 1/2 turkey breast

110325 Deadlift and OHS

Warm up:- Spealler Warm up less wallballs and kick ups, 10 abmat sit ups, 5 abmat B/E, 10 supermans, some Bergener skills, 5 dowel OHS, red band dislocates.
DL's 5 @ 16kg, 5 @ 26kg, 3 @ 36kg, 2 @ 43kg

FRIDAY 110325

15-12-9 reps of:
95 pound / 43kg Deadlift
pvc (alum. tube) Overhead squat as wrist still doesn't like this wrist position with any weight

Done in 8.37 - slow due to trying to go steady with form on OHS

Finished with stretch and foam roller

Food Diary:- Breakfast:- 1/2 scoop muesli, selection of nuts and 6 grapes
Lunch:- Chicken Kiev and Veg. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule.
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- 2 chicken goujans, 2 slices white cheese, 1/3 tomato, selection of nuts, 2 forkfulls of cottage cheese with pineapple, 1 figs,  4 grapes
Watching TV:- 2 chunks of bournville
Pre-bed:- 1 chicken goujan

Rest Day / Food Diary

Had to go out today so no wod - got a quick few mins with my osteopath who manipulated a few joints in my upper back - making the chest up / back extenstion feel much free-er - may try and get a longer session with soon.

Food Diary:- Breakfast:- 1/2 scool muesli, selection of nuts and 6 grapes. Multi Vit, 2 grams Vit C, Glutomine, Pure EPA capsule
Snack:- 1/4 beef fillet and hand ful of nuts.
Lunch:- 1 chicken goujan (always unbreaded), tomato, 2 slices of white cheese, celery, selection of nuts, 1/3 apple, Cucumber. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule taken with Protein Shake (1 scoop Pharma Whey)
Dinner:- 2 chicken goujans, fork full of Cottage Cheese with pineapple, tomato, 2 slices of white cheese, celery, selection of nuts, 1/3 apple. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, BCAA.
Snack:- 1 chicken Goujan

110320 Rope Climbs and Front Squats

Warm up:- Spealler Warm up less wallballs and kick ups, 10 beg. ring rows, 10 beg. ring push ups, 11 PU Rev assist chin ups (3,3,3,2), Bergenre skills, 5 dowel OHS, dowel dislocates.
8 front squats @ 8kg, 2 beginner rope climbs floor to standing

110320 Rope Climbs and Front Squats

For time:
8kg / 17lb pound Front squat, 10 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 8 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 6 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 4 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 2 reps
Beginner Rope Climb floor to standing, 3 ascents

Done in 4.59 mins

Went light to check form.

Finished with stretch and foam roller including 2 mins straddle sit and 2 mins arm chair assisted splits = splits progression as per C. Paoli

Food Diary:- After being very late to bed last night and late up missed breakfast completely
Lunch:- Chicken Kiev and Veg. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, Glutomine, BCAA
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- Beef Fillet, Cauliflower, Roast Pototoes, Yorkshire Puds and Gravy. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, BCAA.
Watching TV:- 2 chunks of bournville and 1 Aftereight

rest day and food

I felt a little off this morning but got better as the day went on.

Aware of my abs today but felt them worse!

Food/Vit Diary - to see if I can work out best food/shake combo to give best recovery/results.
Breakfast:- 1/2 scoop cereal, nuts milk and 6 grapes.
Snack:- Chicken Goujan & Cox Apple
Lunch:- 2 slices white Cheese, selection of nuts, celery, fig. Glass of pure beetroot juice, 1 Muli vit, 3 gms Vit C, 1 Pure EPA, taken with Protein Shake (1/3 Pharma Whey, 2/3 Pharma 6hr)
Dinner:- 1 dressed crab, 2 slices white cheese, 1/2 tomato, celery, selection of nuts. 1/2 Thorntaons Brownie, 2 chunks of bournville and 1 Aftereight
Snack:- 1 Muli vit, 2 gms Vit C, 1 Pure EPA, taken with Protein Shake made with 200ml Milk (1/2 Pharma Whey, 1/2 Pharma 6hr)

110312 mile, sit-ups, back-extensions, mile

Hoorah I actually god a wod done today Yay!

Warm up:- Spealler Warm up including 10 wallballs @ 5kg but less handstand kicks up because of wrist, 10 air squats, 200m elliptical, 10 beg. ring rows, 10 beg. ring push ups, 10 PU Rev assist chin ups (3,3,2,2), 2 ring dips with feet on floor but didn't feel right so 10 blue band assisted ring dips, 10 red band held in hands OHS to help shoulder mobility

March 12, 2011
Saturday 110312

For time:
Run 1 mile - subbed/scaled to 1200 meters elliptical lev 2
100 Sit-ups - scaled to 50 abmat unanchored (10,10,10,10,10)
100 Back extensions scaled to 50 abmat (10,10,10,10,10)
Run 1 mile - subbed/scaled to 1200 meters elliptical lev 2

Mix and match back extensions and sit-ups as needed. - I alternated the 10's

Done in 20.11
Splits:- Elliptical 7.05 PR, SU & BE 5.26, Ellip. 7.38

Followed by Stretch and foam roller.

Felt great to get a wod done - may have been a little more than I should have done as I'm pretty shattered but its so great to wod!
Wrist was a little achey afterwards but eased after a few hours rest.

Start of Food/Vit Diary - to see if I can work out best food/shake combo to give best recovery/results.
Breakfast:- 2 egg omelet with 2 chicken goujans, 1/4 pear and few grapes. 1 Muli vit, 2 grams Vit C, 1 Pure EPA, 2 Chorella
Lunch:- Chicken Kiev and Veg. 1 Muli vit, 2 gms Vit C, 1 Pure EPA, 2 Chorella
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- 1 chicken goujan, 2 slices white cheese, 1/3 tomato, celery, selection of nuts, 2 figs, a bit of ear and 3 grapes
Snack:- Protein Shake (1/3 Pharma Whey, 2/3 Pharma 6hr) 1 Muli vit, 2 gms Vit C, 2 Chorella