[Dee]

Tabata (20seconds work, 10seconds rest, 8 rounds) with a short rest between exercises.
Pullups: 45
Pushups: 49
Situps: 92
Squats: 103

Pullups were jumping and with forward grip. I was all about the slow negative with these.
Pushups were all chest to floor, completely honest and sore as hell.
Situps and squats were unremarkable.

[Will]

Doesn't look like much fun. Keep up the good work.

[RossMc]

Nice totals. Good work.

[Dee]

Thanks guys! Appreciate the comments:)

Tuesday: 10 helping sister move apartment for time. I carried a chest of drawers quite a distance by myself, I believe I have gained 3 usefulness! I was quite sore next day. I have no intention of killing myself so skipped Fran. No equipment today so decided to just mess around with stuff I want to be better at.

21-15-9
Knees to elbows
pushups
air squats
06.36

hmmm. Still too much energy...

100 situps 03.34

that'll do. Dinner time.

[Dee]

Off crossfit for awhile, I want to concentrate on some other stuff and prob get back to it in the new year.

Today looked like this:

Squats 5X30 5X35 5X40 liked 40 so did 4 more rounds of 5.
Messed with some kips and ring pull ups. Still can't get a second kip in a row. Grrr.

[Dee]

Sat 13 Dec 08

Out in CrossFit Ireland

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 9Kg ball, 10 ft target (Reps) -I just did thrusters with the ball
Sumo deadlift high-pull, 35Kg (Reps)- I did 15kg
Box Jump, 24? box (Reps)- I think my box was 20"
Push-press, 35Kg (Reps)- I did 15kg
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I got 237. One hell of a bloody workout! Cheers for that lads!!

Also showed off what I got of a kip. Apparently my problem is an issue with strength and lack thereof. I think Colm's lying though!
Starting tomorrow (or Tuesday depending on my DOMS) I'll do a vigorous programme of negative pullups.

[Dee]

Continuing to just work on stuff I want to be better at. Squats and kips and hollow position today.

Squats: warmed up with the bar, then 5X30 5X40 5X45 5X50 5X50. According to Ed, the form isn't too bad at all.
worked on kips (still a million miles away from this)
did some rocking hollow position.

[Dee]

Oh hamburgers. Right hip flexor tendonitis back again. Dee will take this opportunity to improve on pull ups and knees to elbows over the next while. Guess I won't be squatting for a bit. Grrr.

[Will Walshe]

Do you stretch your hip flexors before you squat Dee?

[Dee]

yup, I do various stretches before most workouts and hip flexor stretch is one of them.

Right, back to business,
yesterday: 15-12-9
Burpees
Knees to elbows
9.37

My lazy christmas has taken it's toll!

[Dee]

Going back to cf mainsite Jan 2006.
Today: an even Linda (had to do workout in under 10mins)

10, 8, 6, 4, 2,
Deadlift 50kg
Benchpress 25kg
Clean 14kg
Set up the bars, storm through for time
06.26

This was fun. I'm looking forward to getting back to it at full speed!
Definitely could have gone a good bit heavier but I'm pretty much just warming up and easing back in after a very indulgent but enjoyable Christmas!

[Dee]

Messed about with pullups and muscle-up rows yesterday, couldn't make myself do a proper workout, end of long day, too tired.

Today: Push jerks 3-3-3-2-2-2-1-1-1
All at 27kg except last one which was 30kg. I could have lifted alot more but worried about my lumbar back hyper extending. Messed about with a few squats in between, first warming up with the 20kg bar, then 5x40kg, then 3x50kg. Still have the strange crunching sensation in my right hip joint and a weird dull pain. Not so sure it's the hip flexor anymore. I know it gets worse if I ignore it but I don't wanna stop squatting again!

Finished with 500m run, 2.29
gonna finish each workout with this and get faster each time. This should make running for the train to work alot less deathful!

[Dee]

21-15-09
Dips
Pull ups
Squats
10.23

Negative dips and pull ups,airsquats,
My pull up has completely abandoned me. I'm pretty much starting from scratch after the christmas break. I need to start following through with my plans. Must do more knees to elbows and L ups and general monkey work.

[Dee]

Forced rest due to tendonitis in my elbows from the pull ups on Sunday. No sign of improvement so I decided on a hands free workout today.

run 800m
9 squats
run 600m
15 squats
run 400m
21 squats

12.38

Did something to my hamstring during the 600m run but continued anyway. Regretting it now. I'm such a crock lately!

[Dee]

Started a cindy with jumping negative pull ups, one round in and my shoulders were creaking, elbows were already starting to hurt, pushups gave me a pain in small of back and squats were hurting my right hip flexor.
Very grumpy and frustrated.
Messed around with running (2x500m, 2.43, 2.34) 20 elevated sit ups, 50 glute bridges, 20 careful pushups, 20 rocking hollow position and 20 assisted dips and pullups. Gym was closing so left it at that.
Might take up some yoga or pilates or tai chi or something.

[greg]

what's your warmup and stretching routine like?

for pullups try hanging from the bar for 20-30 seconds, and swing from it a bit to loosen up

samson stretches are also great, and I always do 10-20 air squats to loosen up my hip flexors.


if i jump straight into a WOD without warming or limbering up i usually find my first couple of rounds suck, and that various parts of my body are clicking or not getting full range of motion.

[Dee]

I do a series of all over dynamic stretches, 12-15 reps, I do the samson stretch for about 30s a side. I'll try hanging out of the bar before a pull up workout, thanks Greg.

Yesterday was a body balance class. This was a mix of yoga, pilates and tai chi. I found the stretching very useful, and the pilates bit was complete murder on the abs. Not as stiff and sore coming out after this as I was going in. I might make this a permanent Monday night fixture.

Today should have been hang power cleans 3,2,2,1,1,1,1,1 as per crossfit.com 10 Jan 06 but I still need to learn how to hang power clean so spent bout 15mins with Ed unsuccessfully trying to coach me. This needs work.
Apart from that, I ran 500m (2.23) and did 50 glute bridges, 20 elevated situps, 20 rocking hollows.

[Ed Flood]

Not that unsuccessfully, missy! there were quite a few good 'uns in there.

[Dee]

Should be 21-15-9 overhead squats and handstand pushups today. At this stage, I'm using the 2006 crossfit as inspiration for my own workouts. I tried, unsuccessfully, to overhead squat and couldn't get down very far at all. Ed reckons it's a shoulder flexibility issue. Also, the air squats were at my right hip again so I decided to sub in overhead dumbell lunges with 2x6kg. As I cannot do handstand pushups either, I reckoned burpees would be adequately punishing. so...

21-15-9
2x6kg overhead lunges
burpees
10.06

I don't say yay burpees, I say feck burpees! So that was adequately awful.
Also, 50 glute bridges, 50 elevated sit ups, 500m run 2.23, some rocking hollows, some random ab sore stuff and a good bit of skipping. Tired now and I have an excuse to avoid the gym for next two days! Ha