Wisey's Log - Making me Fitter

[Nik Nichols]

Hey James, Scott told me about your shoulder problems. Can you video you OHS even a lighter one so we can see you flexabelity? That would be great if you could.

Do you do the MWODs? Check this video for a few streches that helped with my mobility. WFS http://www.mobilitywod.com/2011/08/e...n-kearney.html


When you have the bar overhead, do'nt shove your shoulders in your ears, pull your shoulder blads together and twist youer armpits to where they are facing forward like car headlights.

[James David Wise]

Originally Posted by Nik Nichols

Hey James, Scott told me about your shoulder problems. Can you video you OHS even a lighter one so we can see you flexabelity? That would be great if you could.

Do you do the MWODs? Check this video for a few streches that helped with my mobility. WFS http://www.mobilitywod.com/2011/08/e...n-kearney.html


When you have the bar overhead, do'nt shove your shoulders in your ears, pull your shoulder blads together and twist youer armpits to where they are facing forward like car headlights.

Hi Nik

Thanks for the advice on the OHS. I'll try and get a video to you asap. And i'll be in the gym today doing them stretches from the video!

Cheers

[James David Wise]

For time:

12 Towel Pull Ups
55kg C&J, 5 reps
10 Towel Pull Ups
65kg C&J, 4 reps
8 Towel Pull ups
75kg C&J, 3 reps
6 Towel Pull Ups
85kg C&J, 2 reps - Subbed for 75kg
4 Towel Pull Ups
95kg C&J, 1 rep - Subbed for 75kg
2 Towel Pull Ups

9.50

Tried the 85kg C&J but failed a few times and lost a bit of time so dropped weight to 75kg. Tried the 85kg on the 1rep but failed again


50x 9kg Wall Balls for time: 2.13

Got a speed jump rope delivered this morning so finished with some double under practise

[James David Wise]

Split Jerk
1-1-1-1-1 reps

60kg-70-80-85-90-95(f)
60kg x10 to finish (Alternate leg split)

Shoulders felt quite strong and stable during these so they're getting back to full fitness and the MWOD's Nik Nichols gave me to do are working!! Cheers again Nik

For time:
10 Toes to Bar
20 Box Jumps 24"
30 Wall Balls 9kg
40 Double Unders
50 Squats
40 Sit Ups
30 Press ups
20 Burpees
10 Knees to Elbow

11.12

[Nik Nichols]

I was just wondering about that. Goad it is helping. Stay on it, and remember to pull your shoulder blads together not stick your shoulders in your ears.

[James David Wise]

Five rounds for time:

35 Double Unders
Run 200m

8.49

Averaged under 2mins per round which is what I was aiming for but struggled a little on the DU’s for rounds 3-5 by only getting 10-12 in a row.

Shoulder Press
40kg x10
45kg x10
50kg x5
55kg x5
60kg x5
62.5kg x4
65kg x3
70kg x1

P.S. Santiago looks tough!! Can’t wait to do this!

[James David Wise]

Tabata Pull Ups (Deadhang)
Total 32: 8/5/4/3/4/4/2/2

50 Sit Ups

Tabata Press Ups
Total 89: 21/17/13/9/7/7/7/7

50 Sit Ups


20 minutes kipping PU practise. Got 9 in a row towards the end which was pleasing

[James David Wise]

"Fight Gone Bad"
3 rounds (1minute at each station):

Row (count calories): 22/22/21
9kg Wall Balls (reps): 26/20/18
35kg SDHP (reps): 17/20/19
20″ Box Jumps (reps): 17/22/25
35kg Push Press (reps) 21/22/23
Rest 1 minute at end of each round

Round 1 Total: 103
Round 2 Total: 106
Round 3 Total: 106

Deadlift
3-3-3-3-3 reps

115kg x8
125kg x3
135kg x3
145kg x3
155kg x1

A little disappointed with the DL’s as PR is 160kg but haven’t done them for a while and felt a little tired doing them straight after the FGB.

[James David Wise]

Tuesday 27 September
15minute AMRAP:

10 Wall ball shots, 9kg ball
10 Toes to bar
10 Box jumps, 24″ box

8 rounds + 10 Wall Balls
All WBs and Box Jumps unbroken. Toes to Bar were unbroken until rounds 7 & 8 when I did 6/4 reps both times.


5k run for time: 23.30
Very pleased as I did 5k on the treadmill on August 22 and did 24.56 so to beat that doing a street run was very pleasing.

[James David Wise]

Wednesday 28th September

"Diane"
21,15,9 Reps of:
100kg Deadlift
HSPU

10.52

Deadlifts were 10-7-4, 7-5-3, 9
HSPU were 11-5-3-2, 5-3-3-2-2, 3-2-2-1-1

5 rounds (untimed):
20 Sit Ups
20 Double Unders
All unbroken