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.