20th December, 2011

@Crossfit

Warmup:
- 400m light row; 2 x 10 or Pull Ups, Press Ups, Sit Ups, Squats

Then:
Dumbell Complex. Work to a maximum weight of completing the complex:
- 5 x DB Deadlift
- 5 x DB Hang Squat Clean
- 5 x DB Push Press
- 5 x DB Front Squat

Count:
- 7kg, 10kg, 12.5kg, 17.5kg (PB), 20kg (F2PP)

Then:
500m sprint row test time
- 1:46.2PB

19th December, 2011

@Crossfit

Warmup:
- 400m row & Scorpion Burpees

Then:
- Bench press: Warmups then 5 x 3 @ 50kg

Then:
’NARF’ (Fran backwards).
9-15-21 reps of
- Thrusters (30kg)
- Pull Ups

Time: 12:33

13th December, 2011

@Crossfit

Warmup:
- 400m row; 2 x bear crawl, broad jump back, burpees number of broad jumps

Then:
AMRAP 20 minutes
- Run 200m
- 5 Power Snatch (25kg)
- 10 Press Ups
- 15 Wall Ball (Black ball to mid line)

Count: 4 rounds + to 7 Wall Ball

Note: Didn’t feel very well, very weak – taking some time off

12th December, 2011

@Crossfit

Warmup: 400m row

Then:
Crossfit Total (with pre warmups). 3 x 1 attempts per lift, can only go same or up weight.

Backsquat: 55 – 60PB – 62.5PB
Shoulder Press: 37.5 – 40 – 42.5F
Deadlift: 90 – 102.5PB – 110F

Crossfit Total: 205PB

9th December, 2011

@Crossfit

Warmup:
- 500m row
- 2 x 5s of Squats, Press Ups, Sit Ups, Pull Ups

Then:
”Lynn-ish”
5 Rounds of:
- max Shoulder Press (30kg)
- 1 minute rest
- max Pull Ups
- 5 minutes rest

Count: 11/16 10/12 9/14 7/10 7/10

7th December, 2011

@Crossfit

Warmup:
- 400m row
- Bergener Warmup, Snatch movements (pvc), Snatch movements (15kg)

Then:
Work to a x1 max Snatch (full squat)
- 15kg, 20kg, 25kg, 30kg, 32.5kg, 35kg, 37.5kg, 40kg (PB), 42.5kg (F)

Then:
7 Rounds for time of:
- 7 x Box Jumps (24”)
- 7 x Power Snatch (25kg)
- 7 x Press Ups

Time: 12:32

5th December, 2011

@Crossfit

Warmup:
- 400m light Run
- Ankle Mobility, Spiderman Complex
- 3 x 5 of OHS (pvc), Pull Ups, Press Ups, Sit Ups

Then:
Work to a max x3 Overhead Squat
- 20kg, 25kg, 27.5kg, 30kg, 32.5kg, 35kg (F3), 35kg, 37.5kg (PB)

Then:
12 minute AMRAP
- 5 Push Press (30kg from ground)
- 7 Pull Ups
- 15 Squats

Count: 8 Rounds + 1 PP

1st December, 2011

@Crossfit

Warmup:
- 400m row, 2 x Spiderman Lunge, 10 Goblet Squat, Reverse Lunge, 10 Wall Squat, Stripper Stretch, OHS (pvc)

Then:
Work to a x1 max (good form) of following:
- Power Clean
- Hang Power Clean

Weight: 20kg, 40kg, 45kg, 47.5kg, 47.5kg, 50kg, 50kg (PB)

Then:
Tabata (20 seconds work; 10 seconds rest) of:
- 4 x Wall ball (Black LT)
- 4 x Hang Power Clean (25kg)

Then:
Some Muscle-Ups practice…. fail 5/5

29th November, 2011

@Crossfit

Warmup:
- 2 minutes skipping; Bergener warmup, Snatch PVC warmup

Then:
Work on good form for:
1 x Power Snatch
1 x Hang Snatch
weight: 15 –> 25kg

Then:
5 rounds for time
- 200m run
- Power Snatch (25kg)
Time: 9:26

Then:
3 out of 3 Muscle-Ups
Good progression but transition a bit split with 1 arm at time.

@Home
15 Minutes Foam roller

28th November, 2011

@Home

Recovery:
25 minutes foam roller. Hip and Quad stretches
Some handstand practice

26th November, 2011

Morning @ Crossfit

Warmup:
- 400m run, 2 x 10 of Pull Ups, Situps, Press Ups, Squats

Then:
In 4 minutes:
- run 400m
- max Toes-To-Bar
- 1 minute rest

In 4 minutes:
- run 400m
- max DB Split Snatch (7kg)
- 1 minute rest

In 4 minutes:
- run 400m
- max barbell thrusters (25kg)
- 1 minute rest

AMRAP in 8 minutes of:
-- 9 Toes-To-Bar
-- 8 DB Split Snatch
-- 7 Thrusters

Count: 21 / 21 / 15 / 2 Rounds + (9 T2Bs, 7 Split-Snatches)

24th November, 2011

@Crossfit

Warmup:
- 400m row, Bear Crawl, Spiderman Lunge, Scorpion Broad Burpee, Stripper Stretch etc

Then:
Work to a max x5 Push Press:
- 20kg, 30kg, 40kg, 45kg (F5), 45kg, 47.5kg, 50kg (PB)

Then 7 Rounds for time:
- 7 Pull Ups
- 7 Wall Ball (10kg LT) – reduced from 14 because of bad knee.

Time: 7:20

Then:
1.5 SPEAR training

22nd November, 2011

@Crossfit

Warmup:
- 400m light run
- 3 x 5 hand-release pressups (inch worm in/out of position)
- 3 x 5 wall squats
- 3 x 5 KB swings (16kg)

Then:
”Thanks Karen (cut down)”. For time:
- 500m Row
- 50 Box Jumps
- 40 DB Snatches (10kg, 20 each arm)
- 50 Sit Ups
- 50 Wall Ball (Black ball LT)
- 50 Walking Lunges
- 50 KB Swings (16kg)

Time: 22:10

21st November, 2011

@Crossfit

Warmup:
- 400m run
- 3 x 5 Pull Ups
- 3 x 5 Press Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats

Then:
Complete modified Cindy “Spealler vs Khalipa” for time:
- 1 Clean and Jerk (30kg)
- 1 Round of Cindy
- 2 Clean and Jerks
- 1 Round of Cindy
- 3 Clean and Jerks
- 1 Round of Cindy
- Etc
- 10 Clean and Jerks
- 1 Round of Cindy

Time: 30:52
(was 15minutes end of round 6, but then struggled for pace)

20th November, 2011

Morning:
2 hours snowboarding with Andy and Ewan at Chill Factore

19th November, 2011

@Home

Handstand progression – 20 minutes

Warmup:
- 120 skips
- 3 x 5 Ring Dips
- 3 x 5 Press Ups
- 3 x 5 Pull Ups
- 3 x 5 Squats

Then:
10-1 reps for time:
- Strict Pull Ups
- Man-makers (6kg DBs)

Time: ~20 minutes (clock crashed on phone)

Then:
Calf and hip-flexor stretches

17th November, 2011

@Crossfit

Warmup:
- Lunge Walk
- Reverse Lunge Walk
- Spiderman Lunge
- Stripper Walk
- Single Leg Lunge Walk

Then:
Work to a x5 max Front Squat. Good improvement – last PB was 45kg
- 20kg, 40kg, 45kg, 47.5kg, 50kg, 52.5kg (PB)

Then:
Crossfit “Annie”: 50-40-30-20-10 of Double-Unders and Sit Ups

Time: 28:32
Only 50-40-30 done – ran out of time.
Horrendous time on Double-Unders but got better.

Then:
1.5 hours SPEAR training

15th November, 2011

Morning @ Chill Factore
1.5 hours Snowboarding with Andy.

Then:
Evening @ Crossfit
Warmup:
- 3 x 10 Pull Ups
- 3 x 10 Press Ups
- 3 x 10 Squats
- 3 x 10 Sit Ups

Then:
- 5 minutes of Double Unders
- 4 minutes squat Cleans (30kg)
- 3 minutes Handstand Press Ups (3 ab mats)
- 2 minutes Box Jumps
- 1 minute Kettlebell Swings

Count: 15 / 21 / 11 / 25 / 17

Rubbish at double-unders. First time on handstand pressups.

14th November, 2011

Midday @ Crossfit

Warmup:
3 x 150m row
3 x 30 seconds deadbugs

Then:
- Work up to a x7 max Deadlift
Count: 40kg, 50kg, 60kg, 70kg ({PB) still more to go but ran out of time

Then:
Crossfit ”Fran” benchmark:
21, 15, 9 reps of:
- Thrusters (30kg)
- Pull Ups

Time: 11:10
(not great – struggled with thrusters a lot)

11th November, 2011

@Crossfit

Warmup:
- 400m run
- Bergen Warmup
- 3 x approx 10 clean / snatch combinations with 7.5kg bar

Then:
”Lest We forgot” workout… AMRAP in 18 minutes:
- 11 Hang Power Snatch (27.5kg)
- 11 Burpees
- 11 Thrusters (27.5kg)
- 11 Pull Ups
Rest for the 11th minute

Count: 2 rounds + 4 Thrusters

Finished with some kipping pull up practice.

10th November, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 OHS (PVC)
- 2 x 5 Sit Ups
- 2 x 5 Press Ups
- 2 x 5 Vertical Ring Rows

Then:
Complete for time (15 minute cut off):
- 1000m row
- then 5 rounds:
  > 7 DB Push Jerks (12.5kg)
  > 25 Kettlebell Swings (16kg)

Count: 3 rounds + 7 push jerks + 8 kb swings

Then:
- Hamstring band stretches – 2 types x 20 each leg
- L-Sits (x3) – approx 15 seconds (tired)
- Handstand practice (free + against wall)

Then:
1.5 hours of SPEAR training

8th November, 2011

@Crossfit

Warmup:
2+ minutes skipping

Then:
Work to a x1 max Shoulder Press:
- 3x20kg, 2x30kg, 1x35kg, 1x37.5kg, 1x40kg (PB), 1x42.5(F)

Then:
10-1 reps for time of:
- Pull Ups
- Ball Slam (Black Ball)

Time: 9:44

7th November, 2011

@Crossfit

Warmup:
5 Squats
Bear Crawl
Spiderman Complex
Bear Crawl
Ankle Mobility
Bear Crawl

Then:
Work to a 1 rep Power Clean
- 20kg, 30kg, 40kg, 40kg, 40kg, 45kg, 45kg (PB ran out of time)

Then:
3 Rounds for max reps:
- 1 min: Press Ups
- 1 min: DB Thrusters (8kg)
- 1 min: Knees-2-Elbows
- 1 min: DB Split Snatch (8kg)
- 1 min: Row (calories)
- 1 min: rest

Count: 74 / 57 / 51

6th November, 2011

@ Home

Muscle-Up Progression and strength work on false grip

10 x 10 sec L-Sits

5th November, 2011

Morning @ Crossfit

Warmup:
- 500m row
- 30seconds x Dead Bugs
- 5 x Hollow Rock
- 5 x KB Swings (16kg)

Then:
Warm ups of Dead Lift:
5 x 40kg, 5 x 50kg, 4 x 60kg, 3 x 70kg, Pull Ups

Then:
5 rounds of increasing weight – no time limit
- x2 max Dead Lift
- x5 weighted Pull Ups

Deadlifts: 80kg, 85kg, 90kg, 95kg, 100kg (F2) (PB)
Pull Ups: 6kg, 8kg, 10kg, 12.5kg, 15kg

Then:
Tabatas: 4 rounds of:
- 20sec Squats
- 10sec rest
- 20sec Sit Ups
- 10sec rest

Total Count: 98

3rd November, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 Strict Pull Ups
- 2 x 5 Wall Squats
- 2 x 5 Knees-to-Elbows
- 2 x 5 Ring Dips

Then: Complete WO for time…
- 500m row
- 3 rounds of 30-20-10 reps:
  > Wall Ball (10kg low target)
  > Box Jump (24”)
- 500m row

Time: 15:20

Then:
”Work your goat” … practiced double-unders for about 20 minutes

Then:
1.5 hours of SPEAR training

1st November, 2011

@Crossfit

Warmup:
- 400m run
- Deadbug & Plank complex

Then:
Work up to 3 x 5 reps of a heavy front Squat / 80-85% range
- 20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 45kg, 45kg

Then:
10-8-6-4-2 reps for time of:
- Front Squat (27.5kg) – from ground
- Toes-to-bar

Time: 4:44

31st October, 2011

@Crossfit

Warmup:
- 400m run
- 3 x 5 Pull Ups
- 3 x 5 Press Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats

Then:
Find a x3 max Push Press
- 20kg, 30kg, 40kg, 45kg, 47.5kg, 50kg, 52.5kg, 55kg (PB), 57.5 (F1)

Then:
AMRAP in 12 minutes (teamed with Chris; I started on reps):
- 200m run
- 21 KB Swings (16kg)
- 12 Pull Ups

Working in teams of 2… person A completes as many reps as possible, while person B does 200m run. When person B finishes run, the team swap and person B picks up from where person A was. Repeat and count rounds of reps completed:

Count: 6 Rounds + 2 KB Swings

28th October, 2011

Morning @ Crossfit

Warmup:
- 400m light run
- 3 x 5 KB Swings
- 3 x 5 Press Ups
- 3 x 5 OHS
- 3 x 5 Pull Ups

Then:
5 Rounds. Each round is 3 minutes of work:
- 200m run
- In remaining time: complete AMRAP of Cindy (5 Pull Ups, 10 Press Ups, 15 Squats). Start at same point you left off on previous round
- 1 minute rest

Count: 7 rounds + (5 pull ups + 10 press ups + 2 squats)

27th October, 2011

@Crossfit

Warmup:
- 400m row
- 2 x 10 Pull Ups
- 2 x 10 Pass-throughs (parallettes)
- 2 x 10 Goblet Squats (8kg)
- 2 x 10 Hollow Rocks

Then:
- Clean for a x2 max. Mainly working on technique
Count: 15kg, 25kg, 30kg, 35kg, 35kg, 40kg

Then:
3 rounds for time:
- 9 Push Press (30kg)
- 15 Box Jumps (24”)
- 63 Skips (subbing for 21 Double-Unders)

Time: 8:20

26th October, 2011

Evening @ Home

Warmup:
- 120 skips
- 2 x 5 Pull Ups
- 2 x 5 Press Ups
- 2 x 5 Sit Ups
- 2 x 5 OHS (8kg)

Then:
5 x 5 Weighted Pullups (5+ minute – long rests):
- 14kg, 16kg, 17kg, 18kg, 19kg (F5)

25th October, 2011

@Crossfit

Warmup:
- 400m run
- 3 x 5 Pull Ups
- 3 x 5 Press Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats

Then:
- Sprint Training on bands

Then:
AMRAP in 15 minutes of (7kg Dumbell)
- 3 Turkish Get Ups (each arm)
- 6 DB Thrusters (each arm)
- 9 Overhead Walking Lunges (each arm)

Count: 3 Rounds + 6 TGUs + 9 Thrusters

24th October, 2011

@Crossfit

Warmup:
- 400m row
- 2 x 5 reps of: shoulder press, push press, push jerk, squat, front squat, overhead squat, deadlift, sumo deadlift, clean
- hip stretches

Then:
Work to x5 max Back Squat:
- 20kg, 40kg, 45kg, 50kg (F3), 50kg, 55kg (PB)

Then:
Max Press Ups in give time:
- 60 sec work / 60 sec rest
- 50 sec work / 50 sec rest
- 40 sec work / 40 sec rest
- 30 sec work / 30 sec rest
- 20 sec work / 20 sec rest
- 10 sec work

Count: 27 / 12 / 6 / 8 / 5 / 3

20th October, 2011

@Crossfit

Warm up:
- 400m run
- 2 x 5 Pull Ups
- 2 x 5 Press Ups
- 2 x 5 Sit Ups
- 2 x 5 Squats

Then:
A modification of Crossfit’s “Filthy Fifty”:
- 40 Box Jumps (24”)
- 40 Jumping Pull Ups
- 40 Kettlebell Swings (16kg)
- 40 Walking Lunges
- 40 Knees to Elbows
- 40 Push Press (20kg)
- 40 Wall Ball (5kg)
- 40 Burpees
- 40 Tuck Jumps

Time: 36:13

19th October, 2011

@Crossfit

Warmup:
- 500m row
- Hip stretches
- Back stretches

Then:
Work to a x3 rep max Overhead Squat:
- 15kg, 20kg, 25kg, 30kg (=PB), 32.5kg (F3), 32.5kg (F3), 30kg, 30kg

Then:
3 rounds for time:
- 10 Hang Clean (25kg)
- 15 Press Ups

Time: 3:36

17th October, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 10 Pull Ups
- 2 x 10 Press Ups
- 2 x 10 Sit Ups
- 2 x 10 Squats

Then:
Find max x3 Thruster
- 20kg, 20kg, 30kg, 35kg, 40kg, 45kg (F3 sort of), 45kg (PB)

Then:
AMRAP in 9 minutes of:
- 7 Pull Ups
- 7 DB Split Cleans (10kg)
- 7 Kettlebell Swings (16kg)

Count: 5 rounds + 7 pull ups + 1 clean

15th October, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 of about a dozen squat / deadlift / clean / press up variants

Then:
Work to a x3 max Front Squat:
- 15kg, 30kg, 40kg, 45kg, 50kg (=PB), 52.5kg (F3)

Then:
3 Rounds for time…
- 12, 9, 6 Deadlift (40Kg)
- 12, 9, 6 Burpees
- 400m, 200m, 120m run

Time: 8:05

Early Eve @ Home

5 x 5 Weighted Pullups (3+ minute – long rests):
- 2 x warmup set, then: 12kg, 12kg, 13kg, 14kg, 15kg

5 x 5 Weighted Ring Dips (3+ minute – long rests):
- 1 x warmup set, then: 5kg, 6kg, 7kg, 8kg, 9kg

13th October, 2011

@Crossfit

Warmup:
- 400m row
- 3 x 5 Press Ups
- 3 x 5 Pull Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats

Then:
7 Rounds – aim for maximum reps:
- 30 seconds of:  Kettlebell Swings (16Kg)
- 30 seconds of:  Box Jumps (24”)
- 1 minute rest

Count (KB swings / Box Jumps):
- 13/6 14/8 13/8 14/6 13/7 11/7 13/7

Then:
”Work your Goat” … Deadlift Technique
- Approximately 5 reps of: 20kg, 40kg, 50kg, 60kg, 60kg, 70kg, 70kg

12th October, 2011

@Crossfit

Warmup:
- 400m row
- 3 x 5 Press Ups
- 3 x 5 Pull Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats
- OHSs (pvc)

Then:
Work on heavy triplets (aim to increase weight on each lift).
3-3-3 Overhead Squats: 25kg, 27.5kg, 30kg (PB)
3-3-3 Front Squats: 40kg, 45kg, 50kg (PB)
3-3-3 Back Squats: 52.5kg (F2), 52.5kg, 55kg (F1)

11th October, 2011

Evening @ Home

Warmup:
- Skipping: 120 reps
- 2 x 10 Press Ups
- 2 x 10 Squats
- 2 x 10 Bench Dips
- 2 x 10 Sit Ups

Then:
5 rounds of:
- 7 Ring Dips
- 10 Press Ups
- 10 K2Es
- 10 OHS (8Kg bar)

Time: 23:25

10th October, 2011

@Crossfit

Warmup:
- 400m row
- 2 x ~10 OHS
- 2 x Plank Complex
- 2 x Samson Stretches

Then:
- Handstand progression work

Then:
2, 4, 6, 8, 10, 8, 6, 4, 2 rounds of:
- DB Thrusters (Odd DBs – 10kg & 12kg Oops!)
- Strict Pull Ups
- Handstand Push Ups (knees on box)

Time: 25:15

8th October, 2011

Morning @ Crossfit

Warmup:
- 3x10 Pull Ups
- 3x10 Press Ups
- 3x10 Sit Ups
- 3x10 Squats

Then:
AMRAP in 15 minutes of:
- Run 200m
- 10 Front Squats (30kg)
- 6 Pull Ups

Count: 5 Rounds + 80m run.

Then:
- Shoulder opening stretches.
- Hamstring band stretches.

7th October, 2011

Evening @ Home

Just something to help wake things up again from lazy 2 weeks…

5 Rounds:
- 10 Press Ups
- 7 Pull Ups

5 Rounds:
- 10 Press Ups
- 5 K2E

Weak, weak, weak…. K2E terrible – hence did 5s
Plan out some regular bodyweight exercises again to work around Crossfit.

6th October, 2011

@Crossfit

Warmup:
- 400m light run
- shoulder mobility
- 2x5 pull ups
- 2x5 hard press ups
- 2x5 OHS

Then:
- Muscle-up preparation work.

Then:
5 rounds for time of:
- 6 Front Squat (35kg)
- 6 Pull Ups
- 6 Ring Dips

Time: 11:59

1st-5th October, 2011

Resting back Injury.
Hurt on 26th Sept doing push press. Climbing on 30th Sept badly affected it.

30th September, 2011

@ Windgather

Climbing with Stuart and family.
6 routes alt-lead VDiff –> HS

29th September, 2011

Afternoon @ Hobson Moor

2.5 hours bouldering and climbing with John:
- Lead: The Harp (HS 4b)
- Lead: Pocket Wall (VDiff)
- Lead: Foghorn Groove (VS 4c)
- Solo: Ledge Way (HS 4b)

28th September, 2011

2 hours moorland hiking.

26th September, 2011

Afternoon @ Crossfit

Warmup:
- 400m light run
- 4x16 crossing star jumps and burpee combinations
- deadbug 2x30sec

Then:
- 5 x 3 reps Push Press @ 85% max (45Kg)

Then:
AMRAP in 5 minutes of:
- Clean Squat and Jerks (35Kg)
Count: 11

Then:
- 5K row for time: 22:02 (avg split-pace 2:12.2)

Then:
- A few Muscle-Up practice. First success - got 2 singles out of 5 attempts

22nd September, 2011

Afternoon @ Hobson Moor

4 hours climbing + picnic with Shaun & family. 5 routes… HS –> VS
- Solo > Pocket Wall (VD)
- 2nd : The Harp (HS 4b)
- Lead : Ledge Way (HS 4b)
- TR : Parker’s Eliminate (HVS 5a)
- Lead : Epitaph Corner (VS 4b)

Fell over backward and bruised heal of hand.

21st September, 2011

@Crossfit

Warmup:
- 500m light row.
- Duck walk
- Inch worm
- Lunge walk
- Reverse lunge walk

Then:
Work to a x3 rep maximum Back Squat.
Count: 20kg, 40kg, 45kg, 50kg, 55kg (PB), 57kg (F2)

Then:
10 rounds of sprints, each ‘on the minute’:
- Sprint 80m and walk back to start (must begin each on start of minute or its a DNF)

20th September, 2011

Morning @ Chill Factore

2 hours Snowboarding with Andy.

19th September, 2011

@Crossfit

Warmup:
400m light run
2 x ply squat
2 x calf rock
2 x wrist stretch
2 x samson lunge stretch

Then:
Work to a 2 rep maximum Split Jerk
Count (approx): 20kg, 30kg, 40kg, 45kg, 47.5kg, 50kg, 50kg, 52.5kg, 55kg (PB)

Then:
3 rounds for time (15-12-9 reps):
- chest-to-bar pull ups (jumping)
- burpees

Time: 7:08

18th September, 2011

@Eccleston Delph

Diving with Wayne, Mel & Yuri – 2 dives as a precursor to next weeks boat dive.

Dive #1:
15.9m max depth, 9.5m average - quite warm (15c). Visibility was terrible (0-2m at one point, so we came back to roped lines and swam through and around the Drifter cruiser for a while. Followed line back to the 10m platform where practiced deploying Mel’s SMB (using crack bottle) with Wayne. 3 minute safety stop was around 4-6m but fine. Swam back into ramp for exit.
Bottom time: 25 minutes

Dive #2:
Same as previous dive with a 12.5m max depth and 6.4m average. Wayne deployed SMB from transit van with 3 min safety stop at 5m.
Bottom time: 34 minutes

17th September, 2011

@Crossfit (Morning)

Charity Event for the Help for Heros

Warmup:
- 400m light run
- practice various moves

Then:
”Fight Gone Bad” workout… 3 rounds of:
- 1 minute wall ball (7.5kg black)
- 1 minute hang snatch (20kg)
- 1 minute box jumps (20”)
- 1 minute push press (30kg)
- 1 minute row (calories)
- 1 minute rest

Count (total reps per round): 83, 63, 64 = 210

16th September, 2011

@Crossfit

Warmup:
- 400m light row
- Burgener warmup

Then:
30 minutes working up to a single max snatch.
- 32.5kg max power snatch
- 30kg max good OHS

Then:
AMRAP in 10 minutes of:
- 3 Power cleans (32.5kg)
- 5 Pull ups
- 10 Press ups
- 15 Squats

Count: 5 rounds + 2 cleans.

15th September, 2011

@Evening

2 hours hiking through base of Dovestones Quarries. Appox 2.5 miles.
1/4 flat, 3/4 steep boulder hopping and then slow down steep gully.

14th September, 2011

@Crossfit

Warmup:
- 200m light run
- 2 x 10 squats
- 2 x 5 pull ups
- 2 x 10 situps
- 2 x 5 press ups

Then:
AMRAP in 20 minutes of:
- maximum pull ups (did strict)
- 400m run
- maximum press ups
- 400m run

Count: 6 sets + 2400m run
- Pull ups x3 sets: 14, 9, 8 = 31
- Press ups x3 sets: 22, 16, 14 = 52

Then:
- Stretches – quads
- Foam roller – quads + calves

Then:
Muscle up practice x 5. Almost… to transition point.
--> Work on very low dipping point strength.

Notes:
Felt a lot better after break. Performance was stronger….
Warmup and pull ups felt much better than previous.

9th-13th September, 2011

Sick – bit of cold and some aches (aka “man flu”)

Decided to take a break as previous 2 WOs have felt poor performance with noticeably sluggish warm ups & pull ups.

8th September, 2011

@Crossfit

Warmup:
400m light run.
3 x 5 Good Mornings (20kg).
3 x 10 OHS.
3 x 5 Pull ups.
3 x 10 Press ups.

Then:
Muscle-up progression – 5 sets of x3 false grip pull ups to highest point.
(using weight vest to train more activation)
- 0kg, +10kg vest, +10kg vest, +10kg vest, 0kg

Then:
5 rounds of:
- 1 minute wall ball (5kg high target).
- 1 minute sit ups
- 1 minute split cleans DBs (8kg)
- 1 minute press ups
- 1 minute rest

Count: 78/66/52/58/60 (total reps per round)

5th September, 2011

@Crossfit

Warmup:
- 400m light run.
- Lunge walk, reverse lunge walk, inch worm, spiderman lunge, broad jump burpees length of gym.

Then:
- Sprint training: development of power/speed running with bands.

Then:
Crossfit “Helen”. 3 Rounds of:
- 400m run.
- 21 Kettlebell swings (16kg).
- 12 Pull ups.

Time: 15.15

4th September, 2011

2.5+ hours climbing with Wayne at Windgather & Hobson Moor. 4 Routes VD –> VS 4c

3rd September, 2011

Morning @ Home

Warmup:
2 x 10 squats
2 x 5 pull ups
2 x 5 press ups
2 x 10 sit ups

Then:
AMRAP in 10 minutes of:
- 5 press ups
- 10 situps
- 15 squats
Count: 8 rounds + 4 situps

Then: Rings and Muscle-Up progressions…
A) 3 x 30 second strict support position (elbow locked/45 degree out). 90 second rests.
B) Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 10, 7, 5
C) 5 minutes false grip ring pullup practice / assistance.
D) 5 x 3 high chest to bar pull ups. Aim for high as possible static. 90 second rest.

Late Afternoon:
1 hour: walk-in and solo climbing at Alderman Rocks. VDiff -> HS

Evening:
Foam Roller – calfs, quads and thoracic spine extension.

1st September, 2011

@Crossfit

Warmup:
400m light run.
2 x 10 Press Ups.
2 x 10 Hollow Rocks.
2 x 10 Kettlebell Swings (16kg).

Then:
5 rounds (rest as required) of:
- Work towards 3 rep max Push Press.
- 5 x Ring Plank.
- 5 x Ring V-ups.
- Rings Low Pressup….R arm out, L arm out, R arm fwd, L arm fwd, Both arms fwd.

Count (Push Press):
- 40kg, 45kg, 47.5kg, 50kg, 52.5kg (F3 first go – retry fine). Matched PB.

Then:
8 rounds – start each round on the minute:
- 10 x Kettlebell Swings (12kg).
- 40m Sprint (+walk back to start).

30th August, 2011

@Crossfit

Warmup:
400m light run.
Plank complex x2.
Jimmy Buffet mobility x2 (shoulders).

Then:
Find 5 rep maximum deadlift.
- 40kg, 60kg, 80kg, 80kg, 80kg

Then:
2 Rounds of:
- 2 minutes for max reps of power cleans + split jerk (20kg)
- 30 seconds rest…
- 2 minutes for max reps strict pull ups
- 30 seconds rest…
- Fast feet (best effort)
- 30 seconds rest…

Count (power cleans, pull ups):
- R1: 7, 19,   R2: 8, 15

Evening @ Home
Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 10, 7, 5
- count: 39

Notes:
Kept deadlift at 80kg for technique.

29th August, 2011

@Awesome Walls

Climbing for 2 hours with Wayne.
- 8 TR Routes 4+ to 6a.
- Lead 5a+ overhang corner.

Notes:
First climbing for ages and since shoulder injury. No big issues.

28th August, 2011

@Shrewsbury

Walk up Grinshill for about 1.5hours

26th August, 2011

@Crossfit

Warmup:
400m light run.
5 rounds with 5-4-3-2-1 reps:
- Overhead Squat (15kg)
- Kettlebell Swing (16kg)
- Burpees

Then:
Variation of “Cindy” workout …
3 x 5 minute sets with as many rounds as possible – rest 2 minutes between sets.
(begin each 5 minute set where you finished the previous one).
- 5 Pull ups
- 10 Press ups
- 15 Squats

Count: 9 rounds + (5 pull ups + 7 press ups)
S1: 3 Cindy –> 13 Sqt
S2: 2 Sqt –> 2 Cindy –> 13 Sqt
S3: 2 Sqt –> 2 Cindy + (5 PuUp + 7 PrUp)

Then:
Skill work on Muscle-Ups on rings – working on progression in strict form.
Need to work on making pull up with false grip an inch or two deeper.

Then:
Myofascial release on calfs and quads with ball and foam roller.

25th August, 2011

@Crossfit

Warmup:
400m run
2 Rounds:
- 5 x Wall squats
- Lunge walk length of gym
- 5 x Kettlebell swing (12kg)
- Reverse lunge walk length of gym
- 5 x Press ups
- Spiderman lunge walk length of gym
- 5 x Box jumps
- Inch worm length of gym

Then:
Front Squat – work to a 5 rep max
- 20kg, 30kg, 40kg, 45kg, 50kg (F3)

Then:
3 Rounds 21 – 15 – 9 reps of:
- Dumbbell Split Snatch – alternative legs (8kg)
- Pressups
- Wall ball (black ball 7.5kg)
- Box jumps (20”)
- Row (1 Cal = 1 rep)

Time: 19:30

Notes:
First WO with Wayne. First wall ball with 7.5kg black ball.

23rd August, 2011

@Crossfit

Warmup & Mobility:
3 x 5 pull ups
3 x 5 press ups
3 x 5 sit ups
3 x 5 squats
Back / Shoulder mobility stretches

Then:
5 Rounds for Maximum Reps:
- 15 Seconds – Toes To Bar
- 45 Seconds – Rest
- 15 Seconds – DB Thrusters (12.5kg)
- 45 Seconds – Rest
- 15 Seconds – Burpees
- 45 Seconds – Rest

22nd August, 2011

Morning:
~5 mile walk from Stalybridge – approx 90 minutes.

Evening @ Home:
Crossfit’s “Cindy”…. Wearing 5kg weight vest.
As many rounds as possible in 20 minutes:
- 5 pull ups
- 10 press ups
- 15 squats

Count: 10 rounds + 5 pull ups

19th August, 2011

@Crossfit
Warmup & Mobility
- 400m light run
- squat mobility
- overhead shoulder mobility

Then:
5 Rounds
- row 400m (subbed for 400m run as calf still weak)
- 8 shoulder to overhead (35kg)
- 30 squats

Time: 22:49

Then:
Quad stretches

18th August, 2011

@Crossfit

Warmup

Then:
Thruster – Work up to a 3 rep max.
- 40kg PB

Then:
As many rounds as possible in 7 min:
- 7 pullups
- 14 box jumps (20”)
- 21 lunge walk
::rest 2 min::
As many rounds as possible in 7 min (27.5kg):
- 3 deadlift
- 5 hang squat clean
- 7 thrusters

Count #1: 3 rounds + 3 pull ups
Count #2: 3 rounds + 1 deadlift

17th August, 2011

Evening @ Home

Ring Dips – complete the 5 sets with 90 second rests:
- 10, 8, 7, 6, 6
- count: 37

16th August, 2011

@Crossfit
Warmup & Mobility

Then:
Bench Press – Work upto max for 5 reps.
- 55kg PB

Then:
3 Rounds
- 6 hang cleans (35kg)
- 10 burpees
Time: 4:14

15th August, 2011

@Crossfit

Warmup:
Build and move a fort.

Then:
3 Rounds for maximum total reps:
- 1 min Wall Ball (5kg)
- 1 min Hang Power Snatch (15kg)
- 1 min Box Jump (20”)
- 1 min Push Press (15kg)
- 1 min Row (cals)
- 1 min Rest

Count: 88 – 73 – 71 = 232

11th August, 2011

@Crossfit

Warmup

Then:
Weighted Pullups – 5 – 5 – 5
(concentrated on chin-ups - am weaker on)
- 12.5kg PB (15kg fail on 5th)

Then:
Run 800m (substituted 1K row)
5 rounds
- 9 Ring Dip (red band)
- 18 Kettlebell Swings (12kg)

Time: 13:57

10th August, 2011

@Crossfit

Warmup

Then:
Push Press – work up to a 3 rep max.
- 52.5kg PB

Then:
“Nan” (1/2 Nancy)
5 rounds:
- Run 200m
- 8 Overhead Squats

Time: 9:10 (15kg; substituted 200m row)

9th August, 2011

Evening @ Home

Ring Dips – complete the 5 sets with 90 second rests:
- 9, 9, 8, 6, 6
- count: 38

7th August, 2011

Evening @ Home

Ring Dips – complete the 5 sets with 90 second rests:
- 8, 9, 8, 7, 5
- count: 37

6th August, 2011

@Crossfit

Warmup

Then:
In 3 minutes…
Complete 2 rounds of Cindy (5 pull ups/10 press ups/15 squats)
Then in the remaining time perform max reps ground to overhead.

Rest 1 minute…

In 6 minutes…
Complete 3 rounds of Cindy (5 pull ups/10 press ups/15 squats)
Then in the remaining time perform max reps ground to overhead.

Rest 2 minutes…

In 9 minutes…
Complete 5 rounds of Cindy (5 pull ups/10 press ups/15 squats)
Then in the remaining time perform max reps ground to overhead.

Count: 5 – 6 – 0 (4rds + 2 pull ups) (27.5kg)

4th August, 2011

@Crossfit

Warmup

Then:
Cleans – Work on technique to a heavy single.
- 42.5kg PB

Then:
Complete 30 Front Squats – at the start of every minute sprint 20-40-20m
(substituted run for 80m row due to calf injury)

Time: 4:50 (25kg)

1st August, 2011

@Crossfit

Warmup

Then:
Backsquat- find a 5 rep max or work across at 80% of your 5RM.
- 45kg PB

Then:
5 rounds
- 9 vertical jumps
- 9 DB thrusters
- run 200m

Notes:
Didn’t finish – pulled calf muscle in right leg.
Upper middle slightly on righthand side – limping.

31st July, 2011

Evening @ Home

Weighted Pull Ups: 3-3-3-3-3-3
Result: 0kg, 5kg, 9kg, 14kg, 18kg, 21kg
+ x1 maximum test – 26kg

Notes:
Bodyweight at time = 72.70kg

30th July, 2011

@Crossfit

Warmup:
3 rounds of:
10 pull ups, 20sec standing handstand, 10 press ups, 10 squats, 200m run

Then:
Split Jerk – Work up to a heavy double.
- 45kg PB (50kg for 1 rep)

Then:
3 rounds
- 30 box jump (20”)
- 30 wall ball (5kg)

Notes:
Calf in right leg sore afterwards. Lazy jumping off box.

29th July, 2011

Afternoon @ Chill Factore

2 hours Snowboarding

28th July, 2011

Evening @ Home

Pull ups – complete the 5 sets with 90 second rests:
- 9, 8, 7, 6, 6
- count: 36

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 7, 6, 6
- count: 36

Then:
L-Sits (Push Up Bars) – hold 10 x 10 seconds with 50sec rest
- count: 100 seconds

27th July, 2011

@Crossfit

Warmup:
400 run
technique on OHS and hang snatch.

Then:
3 position snatch - work up to a max weight.
- 20Kg PB

Then:
As Many Rounds as Possible in 9 mins
- 3 Overhead Squats
- 3 Bar Facing Burpees
* increase the number of Overhead Squats and Burpees by 3 each round

Count: 4 rounds + (3 OH squats + 6 Burpees)

26th July, 2011

Evening @ Home

Pressups – complete the 5 sets with 60 second rests:
- 12, 17, 13, 13, max(17)
- count: 72

Then:
Pull ups – complete the 5 sets with 90 second rests:
- 7, 8, 8, 7, 5
- count: 35

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 7, 8, 8, 7, 5
- count: 35

25th July, 2011

@Crossfit

Warmup:
400m run. Then 3 rounds of 10 knee raises, 10 lunges, 10 box jumps.

Then:
As many rounds as possible in 20 mins:
- Run 200m
- 8 Knees to Elbows
- 8 Dumbbell Split Clean (8Kg DBs)
- 8 Dumbbell Push Jerk (8Kg DBs)

Count: 5 Rounds + 200m

Then:
Calf Stretches

22nd July, 2011

@Crossfit

Warmup:
400m run
Obstacle course outdoor

Then:
- 7 Rounds
- 7 Ball Slam (5kg)
- 7 Box Jumps (20”)
- 7 Kettlebell Swings (12kg)
Time: 9:19

Then:
Handstand – skill work

Then:
Push Jerk – work up to a heavy single.
- 50Kg PB

Notes:
Still being soft on the boxjump with back.

21st July, 2011

Evening @ Home

Pull ups – complete the 5 sets with 90 second rests:
- 8, 8, 7, 7, 4
- count: 34

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 8, 8, 7, 7, 4
- count: 34

Then:
L-Sits (Push Up Bars) – hold 10 x 10 seconds with 45-60sec rest
- count: 100 seconds  

20th July, 2011

@Crossfit

Warmup:
400m run
6-5-4-3-2-1 of burpees, box jumps, knees-to-elbows

Then:
Bench Press – Work up to a 3 rep Max.
- 55kg PB

Then:
25-20-15-10-5 reps of
- Tuck jumps
- Knees to Elbows

Time: 11:54

Notes:
”Annie” variant (double unders and situps). Changed to tuckjumps and knees-to-elbows because of back and can’t do double unders. Half numbers.

19th July, 2011

Evening @ Home

Warm up:
100 skips

Pressups – complete the 5 sets with 60 second rests:
- 12, 17, 13, 13, max(17)
- count: 72

Then:
Pull ups – complete the 5 sets with 90 second rests:
- 7, 8, 7, 5, 5
- count: 32

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 7, 8, 7, 5, 5
- count: 32

Then:
L-Sits (Push Up Bars) – hold 10 x 10 seconds with 45-60sec rest
- count: 100 seconds       

18th July, 2011

@Crossfit

Warmup:
2 x 10 pull ups, press ups, squats, situps (5 situp / 20sec plank)

Then:
3 Rounds for time
- Run 400m
- 12 Deadlifts – Bodyweight
- 21 Box Jump – 24″

Time: 14:30
(25kg deadlift; 16″ box)

Notes:
Deadlift and boxjump kept light and small to avoid any issues with back.

16th July, 2011

@Home

Basic rebuild on strength…
5 rounds of (at steady pace):
- 5 pull ups
- 5 ring dips
- 10 situps
- 10 press ups
- 10 squats

Count: 200 reps

14th July, 2011

@Crossfit

Warmup

Then:
Shoulder Press – work up to a 5 rep max.
- 32.5kg PB

Then:
As a team of 2…
30 – 20 – 10 reps
- Thrusters
- Burpees

Partnered with Leen – 13:45 (7.5kg / sprawls)

12th July, 2011

@Crossfit

Warmup

Then:
Working on backsquat technique. Upto 35kg

Notes:
Being careful of back injury.

9th July, 2011

@Crossfit

Warm up:
400m run
4 x 5 pull ups, press ups, situps, squats

Then:
Push Press – Work to a heavy triple
- 50.5kg

Then:
3 Rounds for time
- 3 Turkish Get Up (each arm)
- 10 DB Squat Snatch (each arm)
- 15 Overhead DB Walking Lunge (each arm)

Notes:
Re-start Crossfit after quite a long break. Recovering from hurt back approx 3 weeks ago (hospital trip), so initially taking things easy.