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