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.