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.