Shoulder Press

mobility

shoulder press:
1 x 5 x 20kg
3 x 5 x 45kg

Shoulder rehab:
3 x 10 x 9kg

KB swings:
3 x 33x 25kg

Planks:
1 x 8 x 5lbs

Squats

From yesterday:

mobility

front squats:
1 x 5 x 20kg
3 x 5 x 45kg

OH squats:
3 x 5 x 25kg

Slamball:
3 x 21 x 9kg

Planks:
1 x 7 x 5lbs

Behind the curve

Missed a few post. Catching up with what I remember...

Wed:
mobility

bench press
1 x 5 x 20kg
3 x 5 x 45kg

Incline bench press
3 x 5 x 45kg

Thrusters
21, 15, 9 of 22.5kg

Planks: 1 x 5x 5lbs

Thu:
Swim x 500m w/ 7 pushups, 7 flutters kicks

Swim

500m easy swim

Bench Press

mobility

BP:
1 x 5 x 20kg
3 x 5 x 40kg

Incline BP: 3 x 5 x 40kg

Thrusters:
1 x 21 x 20kg
1 x 15 x 20kg
1 x 9 x 20kg

Planks: 1 x 9

Dead lift

mobility

Good morning: 3 x 5 x 20kg

DL:
1 x 5 x 70kg
2 x 5 x 105kg

KB swing: 3 x 30 x 25kg

Planks: 1 x 8

Shoulder press

mobility

SP:
1 x 5x 20kg
3 x 5 x 42.5kg

KB swings: 3 x 21 x 25kg

Plank: 1 x 7

Front squats

Sunday morning (a bit late posting)

mobility

Front squats: 3 x 5 x 42.5kg

OHsquats: 3 x 5 x 22.5kg

Planks: 1 x 6

Back squats

Morning:

Yoga 10 min

Afternoon:

mobility
Probodx

BS: 5 x 3 x 110

2 x 10 x Plank work

Filthy fifty

Severely scaled...

1x25x:
Step ups
Jumping pull ups
Kettle bell swings (8kg)
Lunges
Push press ( 8# DB)
Thrusters (8kg kb)
Burpees
Double unders

No time and I was sucking :(

2012

So it's a new year. Over the last couple of months I've either been lazy or busy with work. The WODs I did do I failed to post and then of course there were a lot of missed WODs as well.

Going to hit a linear progression program in the mornings, starting ridiculously easy / light and see where it goes. I'll also start doing crossfit with Dymphna in the evening. I'll keep that scaled back too, at least until I feel I'm back into my groove. For today:

Morning:

mobility
Deadlift: 3 x 5 x 70kg w/ 1 min rest
Pushups: 5 x 5 w/ 1 min rest
Planks: 3 x 5 w/ 1 min rest

Evening:

Fran. 21-15-9 of
8lbs dumbbells, Jumping pull ups

My body comp didnt change much last year despite various diets and WOD types (or lack of!). I'm currently about 195lbs with 14% bodyfat My goal this year is slow steady progress on lifts and metcon times throughout the year. I don't doubt I'll hit some slack periods or plateaus, but it should be interesting.