21st December, 2012

@Crossfit

Warmup #1: Foam Rolling; 10 press ups; 10 pull ups
Warmup #2: Row 400m; spiderman complex; wall stretches; ankle stretches; 5 wall squats

3-3-3-3-3 Overhead Squat:
- 15kg, 20kg,… 25kg, 30kg, 35kg, 40kg (PB)

Farmers Walk (30ft). Weights + handles (~10kg)
- 60kg,…. 100kg, 120kg (PB), 130kg (F)

16th December, 2012

Evening @ Dovestones

Running circuit around Dovestones reservoir.
~2.6 miles. No idea of time.

Still fighting off migraine and cold. First time I’ve run this much in years – uneven ground used to get calf problems. Enjoyed it – felt quite good. Blister on left foot though, using wrong shoes which are a bit too big.

15th December, 2012

@Home

Fighting cold and the tail end of a migraine – didn’t work

10 x Burpees
5 x 3 Dips
5 x 5 Pull Ups
5 x 5 K2Es

7th December, 2012

@Crossfit

Warmup: 500m row; lunges; reverse lunges; stripper stretch; bear crawl; warmup 20, 30, 40kg squat cleans

Then:
15-12-9 of:
- Hang Squat Cleans (40kg)
- Toes To Bar
- Box Jumps (24”)

Time: 12:59

Then:
Back Lever practice

6th December, 2012

@Crossfit

Warmup: 3 minutes double under practice; 3 x 5 Pull Ups; Press Ups; Hallow Rocks; OHS (pvc)

Then:
3-3-3-3-3 Weighted Pull Ups
- 0kg, 9kg,…. 16kg, 20kg, 24kg (F1), 24kg (F1), 22.5kg (F3)
(lost about 7.5kg off previous – not sure why, Same body weight –> lack of doing?)

Then:
AMRAP 8 minutes:
- 8 KB Swings (16kg)
- 8 Goblet Squats (16kg)
- 8 Burpees

Count: 4 Rounds + 7 Burpees

5th December, 2012

@Crossfit

Warmup: double-unders; lunges; inch worm etc…

Then:
Backsquat:
Kept light because of knee issues that happened previous: 4x10 of 30kg

Then:
3 Rounds of:
- Max plank hold
- 1 round of Cindy (5 pull ups; 10 press ups; 15 squats)
- Follow the leader run (~150m)

3rd December, 2012

@Crossfit

Warmup: 3 minutes skipping; lunges; reverse lunges; spiderman; inch worm; stripper stretch; 2 x 5 pull ups; sit ups; wall squats

Then:
4 rounds of:
- 1 minute Wall Ball
- 1 minute Sit Ups
- 1 minute DB Split Cleans (12.5kg)
- 1 minute Rowing for calories

Reps per round: 76 / 62 / 62 / 65

1st December, 2012

@Crossfit

Warmup: 400m run; wall stretches; 10 hollow rocks; 10 squats; 10 sit ups; 10 wall squats; push jerk practice

Then:
For time:
- 500m Row
- 12 Push Jerks (35kg)
- 30 Press Ups
- 30 Sit Ups
- 800m Run
- 30 Sit Ups
- 30 Press Ups
- 12 Push Jerks (35kg)
- 500m Row

Time: 17:50

29th November, 2012

@Crossfit

Warmup: Row 400m; 3 x 5 Pull Ups; 5 Sit Ups; 5 Press Ups; 5 Squats

Then:
London Throwdown WO #3:
- 75 Thrusters (25kg)
- 75 lateral over-bar Burpees
- 75 Pull Ups

Time: 29:03

Allowed to breakdown into any grouping you want. I did 15 rounds of 5s.
Was a very tough WO. True Rx was 35kg Thrusters.

28th November, 2012

@Crossfit

Warmup: 400m run; lunges; stripper stretch; spiderman lunge; inch worm; Sprint Drills

Then:
20 minutes – as many rounds as possible:
- 15 Box Jumps (24”)
- 15 Dead Lifts (60kg)
- 400m Run

Count: 4 Rounds + 14 Box Jumps

26th November, 2012

@Crossfit

Warmup: Skipping; 3x5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
5-5-5-5-5 Shoulder Press:
- 20kg, 20kg, 30kg,…. 35kg, 37.5kg, 40kg (F5), 40kg (F4), 40kg (F5)

Then:
21-18-15-12-9-6-3
- KB Swings (16kg)
- Box Jumps (20”)

Time: 10:24

Not feeling great – bad stomach sunday so hadn’t eaten much in last 24 hours. It showed and felt in warmup. Knee has given problems since last session (heavy thrusters / lunges)…. decided to avoid squats and do Box Jumps.

23rd November, 2012

@Crossfit

Warmup: 400m row; ankle stretches; shoulder stretches; squat matrix

Then:
Work to a x3 max Thruster
- 20kg, 30kg,…. 40kg, 45kg, 50kg, 52.5kg (F3), 52.5kg (F2),… technique on 40s…

Then:
30-20-10 of:
- OH Plate Walking Lunges (15kg)
- Press Ups

Time: 7:29

21st November, 2012

@Crossfit

Warmup: 400m row; walk toes; walk heels; shoulder dislocates

Then:
Crossfit Charity event for “Disco”:
10 Rounds of:
- Sprint 50m
- 12 DB Cleans (12.5kg)
- 6 DB STOH (12.5kg)
- Sprint 50m

Time: 19:19

After: Some more double-under practice (6 again – red handled “M” one perfect)

20th November, 2012

@Crossfit

Then: 400m row; 3 x 5 Pull Ups (strict); 5 Press Ups; 5 Situps; 5 Squats

Then:
15 minutes, as many rounds as possible:
- 5 Toes-To-Bar
- 10 Burpees
- 15 Ball Slams (10kg)

Count: 5 Rounds + 8 Burpees

After:
Double-under practice for about 10 minutes (got 6-7 conseq)

Reasonably happy. Knee a little iffy from previous evening but ok on this. Was feeling tired during the warmup – possibly from lack of sleep previous night (1am+)

19th November, 2012

@Crossfit

Warmup: 500m row; lunge walk; spiderman complex; inch worm

Then:
Backsquat 5-5-5-5-5
- 20kg, 30kg, 40kg,…. 5 x 50kg

Then:
As a team of 2, complete for time:
- 2000m Row
- 150 Wall Balls (10kg HT)
- 100 Sit Ups
- 50 KB Swings (16kg)

Time: 19:59
Teamed with Kirsty – she did more on the wall ball.

17th November, 2012

@Crossfit

Warmup: 400m run; 2 x 5 Pull Ups; 5 Press Ups; 5 Situps; 5 Squats

Then:
5-5-5-5-5 Push Press at 85% of max (45kg)

Then:
- 75 Pull Ups for time (and do a Burpee every minute on the minute inc. start)

Time: 8:55

16th November, 2012

@Crossfit

Warmup: 400m run; PVC warmup for snatch

Then:
About 15 minutes of warming up Squat Snatch (30kg)

Then:
4 Rounds of:
- Run 400m in 3 minutes
- In remaining time, do as many Squat Snatches as possible (30kg)
- Rest 1 minute between rounds

Count: 5 / 4 / 4 / 5

15th November, 2012

@Crossfit

Warmup: 400m run; forward lunges; reverse lunges; spiderman complex; inch worm; stripper stretch

Then:
5-5-5-5-5 Deadlift
- 20kg, 50kg…. 70kg, 80kg, 90kg, 100kg (PB)

Then:
21-18-15-12-9-6-3
- Box Jumps (24”)
- Press Ups

Time: 9:15

14th November, 2012

@Crossfit

Warmup: 400m run; ankle stretches; squat mobility; junkyard dog

Then:
Working towards a x2 max Squat Clean:
(I kept this quite low as heavy front squats still causing problems with knee a bit – worked on technique extension instead)
- 20kg…. 30kg…. 35kg…. 40kg….. 45kg…. 30kg extension exercises

Then:
3 Rounds:
- 6 Turkish Get Ups (3 each arm; 12kg KB)
- 12 KB Swings (16kg)
- 18 Goblet Squats (16kg)

Time: 11:34

After:
3 rounds of Knees to Elbows

12th November, 2012

Diving @ Dorothea

Advanced Nitrox OW Dives 3 & 4:

Dive #1: 40m descent for 6 minutes; ascend to 26m and circle for 10 minutes then a slow ascent with stops using 50% O2 from stage. Buoyancy issues with twin kit still.

Dive #2: Descend to 22m shelf, then 31m descent. Back up slope by huts and ascend via SMB. Switch to 50% O2 during stops. Added 3kg, still had some issues.

Wasn’t the best dives; cold and had some leaks + problem with hose configuration during the dive. SAC slightly high as stressed

9th November, 2012

Diving @ Eccy Delph

Testing the twin-cyls out. Underweight with 2kg, carrying a rock through the dive.
About 30minutes; 20m max; 10m avg. Only one dive as Wayne didn’t want to do second.

Evening @ Crossfit

Warmup: Rowing Fish Game (645); Inverted Handstands

Then:
Handstand and L-Sit practice. Pulling from wall now, about 20+ seconds on L-Sit paralletts.

Then:
A mini “Diane”:
- 9, 6, 3 Handstand Push Ups (assisted bands)
- 15, 12, 9 Deadlifts (50kg)
Time: 3:21 ish

Evening @ MDG
- Dive exam

7th November, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; ankle stretches; walking lunges; stripper stretch

”Angie”
- 100 Pull Ups
- 100 Press Ups
- 100 Sit Ups
- 100 Squats

Time: 28:57 (second place on leader board)
Compared to previous on 17th April 2012 with 27:27 (but only 66 pull ups)

6th November, 2012

@Crossfit

Warmup: 500m row; ankle stretches; 10 flying squats; thoracic stretches; shoulder stretches

Then:
3-3-3-3-3 Overhead Squat
-15kg; 20kg;…. 30kg, 32.5kg, 35kg, 37.5kg, equal PB - no time for 5th

Then:
5 Rounds of:
- 5 Power Cleans (50kg)
- 5 Box Jumps (26”)
- 5 Toes-to-Bar

Time: 7:21

5th November, 2012

@Crossfit

Warmup: 400m row; 2 x 10 pull ups; 10 press ups; 10 hallow rocks; 10 wall squats

Then:
- 800m Run
- 21 KB Swings (16kg)
- 3 Wall Ball (10kg)
- 18 KB Swings
- 6 Wall Ball
- 15 KB Swings
- 9 Wall Ball
- 12 KB Swings
- 12 Wall Ball
- 9 KB Swings
- 15 Wall Ball
- 6 KB Swings
- 18 Wall Ball
- 3 KB Swings
- 21 Wall Ball
- 400m Run

Time: 25:39 (pretty slow – suffered on the legs with WB)

1st November, 2012

@Crossfit

Warmup: 500m run; shoulder stretches; walking lunges & reverse; spiderman complex; inch worm; wrist stretches

Then:
Work to a x1 max Split Jerk
- 20kg, 30kg, 40kg,… 50kg, 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg (PB)

Then:
- 15 Hang Split Cleans (45kg)
- 30 Sit Ups
- 10 Hang Split Cleans (45kg)
- 20 Sit Ups
- 5 Hang Split Cleans (45kg)
- 10 Sit Ups

Time: 5:20

31st October, 2012

@Crossfit

Warmup: 500m row; lunges + reverse lunges, stripper stretch

“Fright Gone Bad”:
(started staggered on exercises)
- 1 minute Pull Ups
- 1 minute DB Thrusters
- 1 minute Rowing
- 1 minute Ball Slams
- 1 minute Box Jumps
- 1 minute rest

Count: 80 / 59 / 61

30th October, 2012

@Crossfit

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

Then:
Working to a x3 max Bench Press:
- 5 x 20kg, 4x40kg,… 50kg, 52.5kg, 55kg, 57.5kg, 60kg (PB)

Then:
25-20-15-10-5 of:
- Press Ups
- KB Swings (20kg)

Time: 9:05

29th October, 2012

@Crossfit

Warmup: Run 400m; Ankle Stretches; Walking and Reverse Lunges; Spiderman Lunges; Stripper Stretch; Squat Stretches; PVC warmup

Then:
Working up a max Clean (power):
- 20kg, 40kg, … 50kg, 55kg, 57.5kg, 60kg

Then:
5 Minutes of:
- 5 Front Squats (30kg)
- 30 Double Unders

Count: 1 Rounds + 5 Squats

24th October, 2012

@Crossfit

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

Then:
Work to a x1 rep max Push Press:
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 57.5kg, 60kg, 62.5kg (F), 62.5kg (F), 62.5kg (PB), 65kg (F)

Then:
- 9 Power Cleans (50kg)
- 15 Pull Ups
- 6 Power Cleans
- 12 Pull Ups
- 3 Power Cleans
- 9 Pull Ups

Time: 5:59

23rd October, 2012

@Crossfit

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

Then:
5 Rounds of:
- 3 minute AMRAP
-- 3 Toes-To-Bar
-- 6 Overhead Squats (30kg)
-- 9 Box Jumps (24”)
- 2 minutes rest

Count: 8 Rounds

After:
Quad and shoulder stretches

22nd October, 2012

@Crossfit

Warmup: 400m run; 2 x -- stripper stretch; 10 KB swings; inch worm; 10 squats

Then:
Work to a max x3 Deadlift:
- 20kg, 40kg, 60kg…. 80kg, 90kg, 100kg, 110kg (PB), 115kg (F1)

Then:
4 Rounds:
- 10-20-30-40m Shuttle Runs
- 15 Squats

Time: 6:06

20-21st October, 2012

@Home

Busy weekend in shrewsbury getting dive kit, mowing, maintenance work.

18th October, 2012

@Crossfit

Warmup: 500m row; Shoulder Stretches; Ankle Stretches; 3 x 5 Pull Ups; 5 Ring Press Ups; 5 Sit Ups; 5 OHSs

Then:
12 minutes of:
- 30 Double-Unders
- 5 Weighted Pull Ups (16kg)

Count: 2 Rounds + 10 DUs
(quite happy with this, was linking DUs much better, got a 6 a one point)

After:
5 Rounds of Cindy-ish (not for time but reasonable pace):
- 5 Pull Ups
- 10 Handstand Push Ups (2 mats)
- 15 Squats

16th October, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; 2 x 10 hollow rocks, 5 pull ups

Then:
Gymnastic practice
- 15 minutes working towards a Back Lever
- 15 minutes working on handstands towards push ups

Then:
9 Minute AMRAP teamed with Tom
- 200m Row
- Thrusters (30kg) – do whilst other person rows

Count: 84 Thrusters

13th October, 2012

Pool Diving @ Club

Advanced Nitrox Course – pool training (using normal kit).
- Gas switch-off drills using buddy’s alt air
- 4 lengths swim with mask off staying as a group
- Remove all kit under water including bcd, fins and mask; turn cylinder off & empty reg; turn back on. Mask back on; then fully rekit; then surface (3 minute limit).
- Out-Of-Air swim to buddy who is 1/2 way down pool and swimming away from you; grab alt air
- Perform shut down drill with no alt-air

11th October, 2012

@Crossfit

Warmup: 400 run; ankle/knees; walking lunges; reverse lunges; glide lunges; squat and snatch work; 30kg OHSs

Then:
21-15-9 of:
- Overhead Squats (25kg)
- Ball Slams (10kg)
- Burpees

Time: 16:01
(still unfit and recovering – this was slow!)

7th October, 2012

Diving @ Capernwray

Advanced Nitrox Course. Open Water dives 1 and 2:

Dive #1: Training around helicopter / container at ~14m. 44 minutes.
- 10 minutes swim to find RMV. 190->130 = 60 bar used. RMV = 30. SAC = 2.48
- Drop stage’s
- Gas switch drill
- Out-Of-Air swim to buddy (~15m) and take alt air
- 25m swim with mask off and replace
- Pick up stage
- Free ascent to 6m. Switch to stage using 50% O2 for 3 minutes and surface

Dive #2: Training on plane ~13-15m
- Waiting on Ian to complete initial drills (bouyancy control)
- Out-of-air take buddies alt air. Then 3 minutes with mask off on alt-air and replace.
- Drop stage
- Gas switch drill
- Pick up stage
- Mid-air SMB deployment. Ascend to 6m. Switch to stage 50% O2 for 3 minutes.

3rd October, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; ankle stretches, 2 x 5 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Crossfit “Nasty Girls”. 3 Rounds for time:
- 50 Squats
- 7 Muscle-Ups (box assisted)
- 10 Hang Power Cleans (40kg)

Time: 19:42
(suffering after effects of cold)

28th September, 2012

@Dive Club

Pool dive #2 for Advanced Nitrox Course
- using twin 7s + stage bottle
- out-of-air swim to buddy for alt air,
- same again and then swim 3 lengths without mask. Time: 3:19
- de-kit underwater, surface, and then dive and re-kit.

26th September, 2012

@Crossfit

Warmup: ?

Then:
Working on Snatch lift and hip extensions to quite heavy (avoided squat snatch because of knee).

Then:
- Run 200m
- 15 Ring Dips
- Run 200m
- 10 Ring Dips
- Run 200m
- 5 Ring Dips

Time: 6:55

21st September, 2012

@Dive Club

Pool dive #1 for Advanced Nitrox Course
- equipment configuration
- 10 lengths (250m) timed swim with kit and stage cyl in under 7minutes (~6:20)
- shutoff drill / freeflow practice

18th September, 2012

@Crossfit

Warmup: 500m light row; ankle stretches; walking lunges; reverse lunges; 10 press ups; spiderman; inch work; 10 press ups; wall stretches

Then:
Work to a 1 rep max Clean and Jerk (power-clean for me):
- 20kg,…. 30kg, 30kg, 40kg, 40kg, 50kg, 60kg, 62.5kg, 65kg (F) x 3, 60kg (F) x2, 50kg, 50kg

Matched PB but was tired after that and couldn’t get the cleans.

17th September, 2012

@Crossfit

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

Then:
For time:
- 200m Run
- 30 Box Jumps
- 30 Press Ups
- 400m Run
- 30 Press Ups
- 30 Box Jumps
- 200m Run

Time: 12:04 (had to sub in box jumps for wall balls as knee out of sorts)

13th September, 2012

@Crossfit

Warmup: 400m Run; Wall Shoulder Stretches; Shoulder Circles; Superman / Hollow Rocks

Then:
For strict form, no time limits:
- 3 x 5 Toe-To-Bars (super strict straight legs)
- 3 x 5 Windscreen Wipers
- 3 x 5 Ring DIps
- 3 x 5 Handstands (20 seconds)

Then:
3 Rounds of 15-12-9
- Deadlifts (70kg)
- Parallette Push Throughs (inc press ups & dips)

No time limit (good form)

12th September, 2012

@Crossfit

Warmup: 400m run; ankle mobility; lunges; reverse lunges; spiderman; inchworm; stripper stretches; roving plank

Then:
5 Rounds of:
- 1 minute DB Cleans (2 x 15kg)
- 1 minute DB Unders
- 1 minute Squats
- 1 minute Rest

Count: 42, 30, ?, ?, ?

Notes: Knee giving me issue from Monday. Stopped on 5th round squats.

11th September, 2012

@Crossfit

Warmup: 500m Row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
- Bench Press 5-5-5-5-5
- Weighted Pull Ups 5-5-5-5-5
Aim for 4th set to be previous PB

BP: 20kg, 30kg, 40kg,… 50kg, 52.5kg, 55kg, 57.5kg, 60kg (F1)
PU: 0kg, 5kg,… 10kg, 12kg, 16kg, 17.5kg, 20kg (PB)

Then:
3 Rounds for time:
- Row 30 calories
- 25 Press Ups

Time: 10:58

10th September, 2012

@Crossfit

Warmup: 400m Run; Jump/Land practice; Shoulder Dislocates; Bergener PVC Warmup

Then:
Working to a max weight for:
- 1 Power Snatch
- 1 Hang Squat Snatch

Count: 20kg, 20kg, 30kg,…. 35kg, 35kg, 37.5kg, 40kg, 40kg

Then:
For max reps:
- 2 minute Clusters (Squat Clean and Thruster) – 25kg
- 1 minute rest
- 1 minute Thrusters (25kg)
- 30 seconds rest
- 30 seconds Push Press (25kg)

All kept light for knee. Count: 15, 15, 10

7th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; 5 Press Ups; 5 Hollow Rocks; 5 Squats

Then:
Working as a team with Matt, one person does a round, whilst other rests:

A) For 5 minutes;
- 5 Ground To Overhead (45kg)

Rest 2 minutes

B) For 10 minutes (Cindy):
- 5 Pull Ups
- 10 Press Ups
- 15 Squats

Count: A) 9 Rounds + 3; B) 9 Rounds + 14 Squats
Good workout, enjoyed it.

After:
Some Muscle-Up Practice. Assisted and Normal… about 6

6th September, 2012

@Crossfit

Warmup: 400m Run; Lunge Walk; Reverse Lunge Walk; Spiderman Complex; Stripper Stretch; PVC Twist stretches

Then:
5-5-5-5-5 Front Squat (light for knee)
- 20kg, 20kg, 30kg, 30kg,…. 5 x 35kg

Then:
30-20-10 of:
- KB Swings (16kg)
- Lunge Walk

Time: 4:58

5th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Wall Squats; 5 Press Ups; 5 Goblet Squats; 5 Sit Ups; 5 Overhead Squats; 5 Pull Ups

Then:
Work to a new max for 5-5-5-5-5 Shoulder Press:
- 20kg, 30kg,… 35kg, 37.5kg, 40kg, 41kg (PB)

After each set, do parallete L-Sit for max time: 4 x ~20+ seconds

Then:
- 5 Overhead Squats (20kg)
- 400m Run
- 10 Overhead Squats (17.5kg)
- 400m Run
- 15 Overhead Squats (15kg)

Time: 7:34

4th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Wall Squats; 5 Press Ups; 5 Goblet Squats; 5 Sit Ups; 5 Overhead Squats; 5 Pull Ups

Then:
3 rounds of:
- 1 minute DB Thrusters (8kg – light for knee)
- 1 minute rest
- 1 minute Toes-To-Bar
- 1 minute rest
- 1 minute Rowing (for calorie count)
- 1 minute rest
- 1 minute Burpees
- 1 minute rest

Count:
DBT: 19,13,12  T2B: 22,16,15  ROW: 19,16,19  BUR: 13,12,10

3rd September, 2012

@Crossfit

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

Then:
Working to a max on 2-2-2-2-2 Deadlifts:
- 40kg, 70kg,… 90kg, 100kg, 110kg, 115kg, 120kg (F2)

Then:
10 Rounds for time (10,1 - 9,2 - 8,3… etc):
- 10-1 Box Jumps
- 1-10 Pull Ups

Time: 8:22

31st August, 2012

@ MDG Dive Pool

45 minutes Snorkling

30th August, 2012

@Crossfit

Warmup: 200m run; lunges; reverse lunges; spiderman lunges; stripper stretch; scorpian broadjumps; 200m run

Then:
15 minutes, as many rounds as possible:
- 3 Turkish Get Ups (12.5kg DB)
- 6 Weighted Pull Ups (12.5kg DB)
- 9 Thrusters (Single 12.5kg DB)
- 12 Weighted Lunges (Single 12.5kg DB)

Count: 3 Rounds + 3TG + 6PU + 2TH
(not the best score, should of got 4 rounds at least)

After:
10 minutes of Double-Unders practice. Got some reasonable linking going on – 3 reps

29th August, 2012

@Crossfit

Warmup: 500m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
Knee Squat therapy… 5 x 5 Backsquats not too heavy
- 20kg, 20kg, 30kg,… 5 x 40kg

Then:
Tabatas. 8 Rounds + 8 Rounds of 20 seconds work, 10 seconds rest
A: Press Ups. Rest is held in up position
B: Squats. Rest is held in lower position

Scores are lowest round. 5, 7
(Only did 4 rounds of squats because of knee. Added on 3 rounds of pull ups equiv)

28th August, 2012

@Crossfit

Warmup: 400m run; Wall Stretches; Bergener warmup

Then:
5-5-5-5-5 Push Press:
- 20kg; 30lkg; 3x40kg;… 5 x 45kg

Then:
For time:
- 800m run
- 15 Hang Split Snatch (30kg)
- 400m run
- 12 Hang Split Snatch
- 200m run
- 9 Hang Split Snatch

Time: 12:07

27th August, 2012

Diving @ Capernwray

Couple of dives concentrating on navigation, planning and timing. Some free ascent practice without guide to 5m safety. We just used 1 cylinder fill for both dives.

Dive #1: Dive time 31minutes. Max Depth 16.5m. Avg. 10.1m. 115 bar used. SAC=20.9
Dive #2: Dive time 20minutes. Max Depth 17.4m. Avg. 11.4m; 60 bar used. SAC=15.7

24th August, 2012

@Crossfit

Warmup: 500m row; Ankle Wall Stretches; Bergner warmup

Then:
Work to a x1 Max Snatch:
- 20kg,…. 3x30kg; 2x35kg; 40kg; 42.5kg (PB) (lot of fails)

Did Squat Snatch upto 30kg, then switched to Power Snatch to give knee a break

23rd August, 2012

@Crossfit

Warmup: Skipping; 3 x 10 Press Ups; Pull Ups; Sit Ups; Squats

Then:
3 Rounds for Time:
- 21 DB Split Clean (12.5kgs)
- 15 Burpees
- 9 Pull Ups

Time: 14:08

After:
15 minutes of Power Clean practice.
Warmup, then 30, 40, 50s for technique

22nd August, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; Press Ups; Sit Ups; Squats; Wall Stretches

Then:
AMRAP 12 minutes of (using squat stand):
- 5 Shoulder Press (32.5kg)
- 10 Push Press (32.5kg)
- 400m Run

Count: 3 rounds + 7 Push Press

Then:
Quad / Hip Stretches

21st August, 2012

@Crossfit

Warmup: 400m run; lunges; reverse lunges; spiderman; stripper stretch; wrist stretch; rack position stretches

Then:
5-5-5-5-5 Front Squats
- 20kg; 20kg;…. 5 x 5 @ 30kg (knee rehab getting there)

Then:
7 Rounds for time:
- 7 KB Swings (20kg)
- 7 Squats
- 7 Sit Ups

Time: 6:14

Note: Knee is definitely feeling better. Not fixed yet, must keep pushing out during squats else clicks. Small bit of pain in eve

17th August, 2012

@Crossfit

Warmup: 3 x 5 Pull ups; Press Ups; Hollow Rocks; Squats

Then:
5-5-5 Weighted Pull Ups
Count: 7kg; 10kg; 12.5kg; 15kg; 17.5kg (PB)

Then:
9-6-3 rounds for time:
- Deadlift (85kg)
- Box Jumps (30”)

Time: 3:10

16th August, 2012

@Crossfit

Work up to a maximum for:
- 1 Power Clean
- 2 Split Jerks

Count: 62.5kg (PB)
(got a poor clean at 65kg)

3 Rounds:
- Run 200m
- 11 Hand Release Press Ups
- 5 Overhead Squat (20kg)

Time: 5:48

15th August, 2012

@Crossfit

Working as a team (with Connor):
Row 150 Calories whilst accumulating
- As many rounds and reps as possible of
- 30 Double Unders
- 30 Sit Ups

We broke the rowing down into 25 calories turns.

13th August, 2012

@Crossfit

Backsquat:
Knee therary: 5 x 7 of 20kg

Then:
Kettlebell Breathing Ladder:
1 Kettlebell Swing
Take 1 breath
2 Kettlebell Swings
Take 2 breaths
…up to
10 Kettlebell Swings
Take 10 breaths
9 Kettlebell Swings
Take 9 breaths
…down to
1 Kettlebell Swing

Count: 20kg. Failed at 4 on the way down

4th–11th August, 2012

Diving @ Shetlands

A weeks diving on the Valkyrie in Shetlands. 11 dives ranging from wrecks to shorelines.

2nd July, 2012

@Crossfit

Warmup: 400m run; lunge walk; reverse lung walk; scorpion broadjump burpees; bear crawl; inch worm; 10 hallow rocks; dead bugs

Then:
3 Rounds of:
- 1 minute DB Push Press (10kg) - should of been wall ball
- 1 minute Box Jumps
- 1 minute Press Ups
- 1 minute Knees To Elbow
- 1 minute DB Split Snatch (10kg)
- 1 minute rest

Count: 83, 68, 66

After:
Play around with new Farmers Walk handles: 2x50kg 2x20m

1st August, 2012

@Crossfit

Warmup: 2 minutes skipping; walking lunges; reverse lunges; scorpion broad jump; bear crawl

Then:
5-5-5 Bench press:
- 10x20kg, 30kg, 3x45kg,…. 52.5kg, 55kg, 57.5kg (PB)

Then:
30-20-10 of:
- Kettlebell Swings (20kg)
- Box Jumps (20”) (substitute for ball slams)

Time: 6:34

30th July, 2012

@Crossfit

Warmup: 400m run; ankle stretches; rack stretches; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups

Then:
For time:
- 21 Pull Ups
- 15 Push Press (heavy / 45kg)
- 400m Run
- 15 Pull Ups
- 12 Push Press
- 400m Run
- 12 Pull Ups
- 9 Push Press
- 400m Run

Time: 17:11
(Push Press – substitute for Thrusters)

After:
Quad stretches for knee re-coup.

27th July, 2012

@Crossfit

Warmup: 500m row; lunges; reverse lunges; spiderman lunge complex; stripper stretch

Then, Knee re-coup:
Some air squats; 3 x 10 Backsquat 20kg

Then (instead of Prowler):
10 intervals of:
- 1 minute to Row 250m
- 1 minute rest

If fail to to complete any row in time limit, stop workout
All 10 completed. Most hitting 260m+

Note: Knee hurting quite a lot that evening.
Was ‘ok’ 24 hours later but was cracking.
48 hours later mostly better, hurt little bit on squat.

26th July, 2012

@Crossfit

Warmup: 400m run; wall stretches; overhead band stretch

Then:
”Lynne-ish” 5 Rounds
- Max reps Shoulder Press (1/2 bodyweight = 37.5kg)
- rest 1 minute-ish
- Max reps Pull Ups (kipping till last round – hands hurt)
Rest 3-5 minutes between rounds

Count: 7/21, 7/19, 7/20, 7/17, 8/10

25th July, 2012

Morning: Snowboarding 1.5hours with Andy

Evening: Crossfit

Warmup: 400m run; lunges; reverse lunges; shoulders stretches; thorax stretches; few pull ups and ring dips

Then:
Every 30seconds for 15 minutes:
- 1 Power Clean + 1 Push Jerk
Change weight at 5 and 10 minute marks: start 40kg, 42.5kg, 45kg

Then immediately complete for time:
18-15-12 of:
- Hand release Press Ups
- Walking Lunges

Total Time: 17:52

Note: Bad knee substitution –> Should of been 1 DB Power Snatch + 2 DB OHSs

24th July, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Box Jumps
Practice on moves

Then:
For time:
> 75 Double Unders
5 Rounds of:
- 8 Push Press (35kg)
- 10 Pull Ups
- 12 Box Jumps (20”) – should of been Wall Ball
> 400m run

Time: 28:32
(9:30 to get Double Unders… really suck at them)

22nd July, 2012

Diving @ Dorothea

Dive #1: Deep dive practice – 35meters. Buddied with Mel. Swimout to prow by tunnel Descended to 20m+. Then through to huts and descend slope to 35m. Returned up slope and then to landing point for safety stop.

Dive #2: Swim out to wooden platform. Descend to 5m on crane and then swam around back of cliff. Followed diagonal line down to around 22m+ and then swim around. Rose to some cables, swam through van and saw some cars. Returned to landing platform for 5m safety stop.

Lot of algae and dives were cold after thermocline (8C). Pitch black at 35m. Went well.

20th July, 2012

@Crossfit

Warmup: Row? Various pressups; situps; pullups;

Then:
AMRAP in 15 minutes of
- 7 Toes-To-Bar
- 10 DB Split Snatches (2x10Kg)
- 20 Press Ups (should of been squats)

Count: 5 Rounds + 4 Split Snatches

After:
25 minutes of handstand practice

19th July, 2012

@Crossfit

Warmup: 400m row; lots of PVC movements

Then:
Push Press 5-5-5-5-5 (Should of been OHS / Knee)
- 20kg, 30kg,… across 5 x 45kg

Then:
500m row

Time: 1:39.2 (PB)
- Compared to 1:41.5 on 27th March 2012

17th July, 2012

@Crossfit

Warmup: 500m row; lunges; reverse lunges; spiderman lunge complex; stripper stretch; bear crawl; forward rolls

Then:
3 minutes to do:
- 40m suicide runs (=200m)
- As many Hang Power Snatches (30kg) in remaining time
1 minutes rest

3 minutes to do:
- 40m suicide runs
- As many Burpees in remaining time
1 minutes rest

3 minutes to do:
- 40m suicide runs
- As many Pull Ups in remaining time
1 minutes rest

7 minutes AMRAP:
- 7 Hang Power Snatches (30kg)
- 7 Burpees
- 7 Pull Ups

Count: 21 / 21 / 20 / 2 rounds + 4 Burpees

Knee Excuse: should of been Thrusters instead of Snatches

16th July, 2012

Warmup: 400m row; clean ups on each movement as they came up

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

Power Clean (can’t do backsquat at moment): 57.5 – 60 – 62.5(F)
Shoulder Press: 40 – 42.5 – 45 (PB)
Deadlift: 100 – 110 – 120 (PB)

Note: Couldn’t do Back Squat as knee injured… so taking last PB of 65 for CF Total:

Crossfit Total: 230PB
Compared to previous of 205 on 12th December 2011

15th July, 2012

Diving @ Eccy Delph

2 x Dives with Wayne, Mel and Helen

#1 Leading dive around roped area
#2 Mel leading towards shallows, through tunnel and then skills on platform at 3m

14th July, 2012

@Crossfit

Warmup: 400m run; wall stretch; lunges; reverse lunges; spiderman lunge; stripper stretch; bear crawl; lizard crawl; hip opening stretches

Then:
Work towards a x1 Max Split Jerk:
- 20kg (x3), 30kg (x3), 45kg,… 55kg, 60kg, 62.5kg, 65kg (PB)

Then:
As many rounds as possible in 9 minutes of:
- 3 Power Cleans - 35kg
- 3 Push Press
- 3 Split Jerks
- Run 200m

Was meant to be: Squat Cleans + Push Press + Front Squat
(bad knee)

Count: 4 Rounds + 90m

12th July, 2012

@Crossfit

Warmup: 400m run; Bergener warmup (minus squats)

Then:
As many rounds as possible in 12 minutes:
- 6 Power Snatch (35kg)
- 30 Double Unders

Count: 2 rounds + 19 double unders
(still not very good at double unders)

Then:
Technique/Skill Work: Ring support. inverted hang, front lever

11th July, 2012

@Crossfit

Warmup: 400m run

Then:
Knee injured for 5s of Front Squats…. so alternate exercises:

Alt sets of:
- Max Weighted Pull Ups (10Kg) – 9 / 7 / 6
- Max Weighted Dips (10Kg) – 4 / 3 / 2

Then:
- Max Pull Ups: 12 / 17 (tired)

6th July, 2012

@Crossfit

Warmup: 3 minutes skipping; Back stretching; shoulder stretching; calf stretching

Then:
Tried overhead squat (20kg) too much knee pain

Instead:
Push Press: 20kg…. 30kg, 40kg, 45kg, 50kg, 52.5kg, 55kg, 57.5kg (F0)

Then:
21-15-9
- KB Swings (16kg)
- Burpees

Time: 6:14

Note: Knee pain significantly worse last few days and now. Possible cause: Patella Tendentious. Must see physio

3rd July, 2012

@Crossfit

Warmup: 500 Row; Lunges; Reverse Lunges; Stripper Stretch; Spiderman Complex

Then:
Backsquat 5-5-5 @ 57.5kg
- 20kg, 20kg, 30kg, 40kg, 50kg (x3), 57.5kg
Stopped – Knee Pain

Instead:
Weighted Ring Dips:
- 0kg, 6kg, 10kg, 13kg, 14kg, 15kg (PB)

Then:
Run 800m as fast as possible:
- 3:30

2nd July, 2012

@Crossfit

Warmup: 400m Run; 3 x 5 Pull Ups, 5 Press Ups, 5 Sit Ups, 5 Squats

Then:
A1 Push Press 3-3-3…. work across 52.5kg, 52.5kg, 52.5kg
A2 Max Hold L-Sit…. parallettes: 20sec, 25sec, 28sec

As a team of 2 complete:
* 75 wall ball (5kg)
2 Rounds of:
-- 30 double unders
-- 30 sit ups
-- 30 press ups
* Row 1000m

Team with Paul: 14:00

1st July, 2012

Climbing @ Awesome Walls with Wayne
Leading 5 –> 6a. 5+ on back wall corner

29th June, 2012

@Crossfit

Warmup: Run 400m; Lunge Walk; Reverse Lunge Walk; Spiderman Lunges; Bear Walk; Lizard Walk

Then:
Bench Press (yuk!) find a max 3-3-3-3-3
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 57.5kg (F3), 57.5kg (PB), 60kg (F1), 60kg (F1)

Then:
For time, 12-9-6 of:
- Squat Snatch (20kg)
- Hand Stand Push Ups (10kg plate + 2 ab mats)

Time: 8:04

28th June, 2012

@Crossfit

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

Then:
Working to a max 1 Clean + 2 Split Jerks:
(subbed in Power Cleans because of bad knee)
- 20kg, 30kg…. 40kg, 50kg, 55kg, 57.5kg, 60kg (F0), 60kg (PB), 62.5kg (F0), 62.5kg (F0)

Then:
”Death by Pull Ups”. Begin at the top of every minute, 1st minute = 1 Pull Up, 2nd minute = 2 Pull Ups, 3rd minute = 3 Pull Ups, etc… stop when unable to complete designated pull ups within the minute.

Count: 13 Rounds + 8
(99 Pull Ups in total)

After:
Quad stretches and foam roller to help right knee.

26th June, 2012

Warmup: 500m row

Then:
Deadlift 2-2-2-2-2 new max:
- 20kg, 50kg, 60kg… 90kg, 100kg, 105kg, 110kg, 112.5kg (F0)

Then:
5 rounds for time:
- 10 R-hand DB Snatches (10kg)
- 50m R-overhead waiter walk (50m)
- 10 L-hand DB Snatches (10kg)
- 50m L-overhead waiter walk (50)

Time: 10:45

24th June, 2012

Climbing at Awesome Walls for 3.5hours with Wayne and Carl
- Leading 5+ > 6a+

23rd June, 2012

@Crossfit

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

Then:
Squat therapy work

Then:
For time – ladders, alternating through the sets:
- 21, 18, 15, 12, 9, 6, 3 Wall Ball (10kg HT)
- 3, 6, 9, 12, 15, 18, 21 Hang Power Snatch (20kg)

Time: 15:34

22nd June, 2012

@Crossfit

Warnup: 500m row; Calf stretches; Wrist Stretches; PVS Clean warmup; Clean and Dip Warmups

Then:
”Death by Elizabeth”

Do a round every minute,… 1 Squat Clean; 1 Ring Dip; 2 Squat Cleans; 2 Ring Dips; 3 Squat Cleans …. etc… Stop when unable to complete round in designated time.

Count: 14 Rounds + 6 Cleans

21st June, 2012

@Crossfit

Warmup: 500m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
Working to a x3 max on Thrusters:
- 20kg, 30kg,… 40kg, 42.5kg, 45kg, 47.5kg, 50kg (PB), 52.5kg (F2)

Then:
10 Minutes of Double-Unders… Start each minute with 5 Pull Ups:
- 18 (disaster… Pull Ups fine, but too noisy - couldn’t get into DUs).

20th June, 2012

@Home

Alternating sets with rests:
- 5 sets: Weighted Ring Dips: 0, 5kg, 5kg, 7kg, 7kg
- 5 sets: Knees-To-Elbows: 10, 10, 10, 10, 10

19th June, 2012

@Crossfit

Warmup: Skipping Double-Unders; Wall Stretch, Calf Stretch, PVC overhead hip stretches – 10 a leg; Hollow Rock; Dead Bugs; Stripper Stretch; Inch Worm (with tube!)

Then:
”Kelly” (using Kettlebell’s instead of Wallball)
5 Rounds:
- 400m Run
- 30 Box Jumps
- 30 Kettlebell Swings (12kg)

Time: 34:34

18th June, 2012

@Crossfit

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

Then:
Work to a x3 maximum Weighted Pull Ups
- 0kg,… 9kg, 16kg, 22.5kg, 25kg, 27.5kg (PB), 30kg (F3)

Then:
AMRAP in 10 minutes of:
- Run 200m
- 10 Thrusters (30kg)

Count: 4 Rounds + 110m

17th June, 2012

Afternoon: 1 hour light climbing at Alderman Rocks

15th June, 2012

@Crossfit

Warmup: 500m row; lunge walk; reverse lunge; spiderman lunge; stripper stretch; inch worm; ankle mobility; rack position mobility bands

Then:
”Run To The Bar”
3 Rounds with 40kg bar:
- 200m Run
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Front Squats
- 3 Push Press

Time: 12:05

After:
Some Power Cleans in bit of remaining class time: 2x40kg; 50kg; 2x55kg; 60kg (F)

14th June, 2012

@Home

Warmup: 3 x 10 Burpees; 3 x 5 Pull Ups; 5 Press Ups; 5 Bench Dips; 5 Squats

Then:
Some core climb strength build. Alternating sets with rests:
- 5 x 3 Weighted Pull Ups
- 5 x 7 Ring Dips

- 8kg, 12kg,… 16kg, 17kg, 18kg, 19kg, 20kg
- 3, 3,… 7, 7, 7, 7, 7

13th June, 2012

@Crossfit

Warmup: 400m run; walk lunges; reverse lunges; spiderman lunges; gorilla walk; inch worm; stripper stretch; hollow rocks & superman

Then:
Work across 3-3-3-3-3 Deadlift @ 85%
- 20kg, 50kg, 70kg,… 90kg, 90kg, 90kg, 90kg, 90kg

Then:
5 Rounds for time:
- 5 Deadlifts (50kg)
- 10 Burpees
Time: 6:05

After:
5 Rounds (not for time):
- 10 Press Ups
- 10 Knees-To-Elbows

13th June, 2012

@Crossfit

Warmup: 400m run; ankle mobility; calf stretches; clean pvc warmup

Then:
Work to a max for complex of: 2 Squat Cleans + Jerk (Split)
- 20kg, 30kg, 40kg,… 45kg, 47.5kg, 50kg, 52.5kg, 55kg (F1) (PB)

Then:
- Run 400m
- 21 DB Split Snatch (2x9kg)
- 12 Pull Ups
- Run 800m
- 12 Pull Ups
- 21 DB Split Snatch (2x9kg)
- Run 400m

Time: 15:24

11th June, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; band stretches; 3 x 5 pull ups, 5 press ups, 5 situps, 5 squats

Then:
Finding a max on 3-3-3-3-3 Shoulder Press
- 20kg, 25kg, 30kg,… 35kg, 37.5kg, 40kg (PB), 41kg (F1), 42.5kg (F0)

Then:
7 Rounds of:
- 7 Push Press (20kg)
- 7 KB Swings (16kg)
- 7 Ball Slams (10kg)

Time: 9:16

10th June, 2012

@Mums

5 hours gardening, drive back Manchester

8th June, 2012

@Crossfit

Warmup: 400m row; wrist stretches

Then:
Work across Front Squat 5-5-5-5-5:
- 20kg; 30kg; 40kg…. 47.5kg x 5 sets

Then:
10 minutes for max Double-Unders:
Count: 69

After:
Pull Ups (kip)… not done any for ages. Sets with 2-3 minutes rests:
- 15, 8, 9, 10 (strict) … 42

6th June, 2012

@Crossfit

Warmup: 400m run; lunge walk; reverse lunge walk; stripper stretch; spiderman lunges; dead bugs; sprint drills

Then:
Sprint drills with bands

Then:
5 x 200m sprints. Each sprint starts on a 90 second mark on a running clock.
Remaining time of each 90 seconds block is for rest.

Then:
Tabata. 4 Rounds of:
- 20 sec Thrusters (12.5kg)
- 10 sec rest
- 20 sec Sit Ups
- 10 sec rest

Count: 67

5th June, 2012

 

Warmup: 400m run + few practice movements

Then:
”Filthy Fifty”
- 50 Box jump, 24”
- 50 Jumping pull-ups
- 50 Kettlebell swings (16kg)
- 50 Walking Lunges
- 50 Knees to elbows
- 50 Push press (20kg)
- 50 Wall ball shots (20 pound ball)
- 50 Burpees
- 50 Double Unders

Time: 54:??

Compared to 20th October, 2012
36:13 minutes for 40 reps (with tuck jumps instead of DUs)
Bit worse than predicted. Out of practice on K2Es, then wallball and burpees broke it. 50s were definitely more difficult than 40s. Wallball was blackball with high target as opposed to blue on low, so not too bad. Uncovered some good weaknesses.

1st June, 2012

@Crossfit

Warmup: 400m run; Wall calf stretches; 10 wall squats; 10 pressups; Samson stretches; Bergener warmups;

Warmup: Lot of Clean warmups up to 45kg as other person warm’s up etc.

Then:
In 5 minutes… as much as possible
- 7 Hang Power Clean (40kg)
- 12 Wall Ball (black ball, high target)
- 18 Situps

Rest 1 minute and increase weight on bar
In 4 minutes… as much as possible
- 5 Hang Power Clean (42.5kg)
- 10 Wall Ball
- 15 Situps

Rest 1 minute and increase weight on bar
In 3 minutes… as much as possible
- 3 Hang Power Clean (45kg)
- 8 Wall Ball
- 12 Situps

Count: 2 rounds + 2 cleans; 2 rounds + 4 cleans; 2 rounds

31st May, 2012

@Crossfit

Warmup: row 500m; 2 x 5 of Press Ups; Squats; Front Squats; Overhead Squats

Then:
3-3-3-3-3 Backsquat to a new max:
- 20,40,50… 55kg, 57.5kg, 60kg, 62.5kg (PB), 65kg (F1), 65kg (F1)

Then:
Row 10 sprint intervals of 100m with 30sec rests:
- 3:19.9

29th May, 2012

@Crossfit

Warmup: 400m run, wall stretches, calf stretches, 5 squats, 5 front squats, 5 overhead squats

Then:
Sprint training with bands

Then:
5 Rounds for Max Reps
- 1 Minute Burpees
- 1 Minute 10m Sprints
- 1 Minute DB Thrusters (8Kg)
- 1 Minute Rest

Count: 42 / 31 / 23 / 28 / 30

28th May, 2012

@Crossfit

Warmup: 400m run; Lunges, Reverse Lunges, Stripper Stretches; Spiderman Complex; 2 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
Work on a 5-5-5-3-2-1 Deadlift aiming for new maxes:
- 50kg, 70kg, 80kg…. 5x90kg, 5x95kg, 5x100kg (PB), 3x105kg (PB), 2x110kg, 1x115kg (F)

Then:
15-12-9 of:
- Box Jumps (26”)
- Press Ups

Time: ???

27th May, 2012

Climbing @ Hobson Moor

4 Climbs: Wayne lead Harp (HS 4b); then I did some repeat leads: VS 4c; VS 4c; VS 4b

17th-26th May, 2012

 Sick

16th May, 2012

@Crossfit

Warmup: 400m run; 3 x 10 Pull Ups; Press Ups; Wall Squats; Sit Ups

Then:
AMRAP in 20 minutes of:
- 400m Run
- 10 Pull Ups
- 10 DB Front Squats (12.5kg)

Count: 5 Rounds + 60m

Then:
- Tyre Flipping (about 40m): 1:28

15th May, 2012

@Crossfit

Warmup: 500m row

Then:
Work across 5-5-5-5-5 Backsquat
- 20kg, 40kg, 3x50kg…. 5 x 55kg

Then:
Working towards a maximum height box jump:
- 34” (PB)

12th March, 2012

Climbing @ Wilton / Lancashire

3 x trad lead routes at Wilton 2: VDiff; HS 4b; S 4a
First roped climbing of the year

11th March, 2012

@Crossfit

Warmup: row 400m; deadlift warmup

Then:
Deadlift 2-2-2-2-2 towards a max:
- 40, 60, 80, 90,… 100kg, 102.5kg, 105kg, 107.5kg, 110kg (PB)

Then:
3 rounds, each round is AMRAP for 3 minutes (35kg Barbell) of
- 5 Deadlifts
- 5 Squat Cleans
- 5 Push Press
- 5 Front Squats
1 minute rest between rounds. Continue next round from where last round finished.

Count: 5 rounds + 2 Squat Cleans

10th May, 2012

@Crossfit

Warmup: Row 400m & Burgener warmup

Then:
Working on technique, a max for:
- Snatch Balance
- Hang Squat Snatch
Worked upto 35kg

Then:
3 Rounds of:
- 2 minute Double-Unders
- 2 minutes Row (calories)

Count: 56 / 34 / 39

7th May, 2012

@Crossfit

Warmup: 400m run; walking lunges, reverse lunges, spiderman lunges, stripper stretch, sprint warmup

Then:
- Sprint training with bands

Then:
Fronts squats work 5-5-5-3-2-1 finding new maxes
- 20kg, 40kg;… 45kg;, 50kg; 52.5kg; x3=57.5; x2=57.5kg(F2); x1=58.5kg(PB)

Then:
Pushing Prowler with 2x15kg plates. About 50m forwards, then 50m backwards
x2

Notes: hurt neck quite bad.

6th May, 2012

Diving @ Dorothea, Wales

Dive #1: Practice for a deeper dive. Swam out to White bouy in North of Quarry. Dive down to 30m with Mel (Mike had freeflow issues and surfaced at 20m). Swam along to slope to the wall and then followed line up from peg to top of crane at 5m. 5 minute safety stop and then surface underneath the wooden platform.

Dive #2: Max depth approx 20m. Swam in shallower quarries, Visibility cleared again under about 15m. Followed cliff with it on the right side and then popped over top into shallows. Mel swam through a car, safety at 5m and then swim in further to entry point.

4th May, 2012

@Crossfit

Warmup: 400m run; wall stretches; 10 x wall squats; hollow rocks; lunges; press ups

Then:
In 3 minutes…
- 400m run
- as many reps of Push Jerk (30kg) as possible in time remaining

<1 minute rest>
In 3 minutes…
- 400m run
- as many reps of Split Snatch (30kg) as possible in time remaining

<1 minute rest>
In 3 minutes…
- 400m run
- as many reps of Sit Ups as possible in time remaining

Count: 20 / 10 / 22

Then:
Working the goat (Backsquat). x5 reps:
- 20kg, 40kg, … 52.5kg, 52.5kg, 52.5kg
1/1 Muscle Ups

3rd May, 2012

@Crossfit

Warmup: 400m run; lunges; reverse lunges; stripper stretch; inch worm; scorpion broad jump

Then:
Crossfit ”CINDY”. AMRAP in 20 minutes of:
- 5 Pull Ups
- 10 Press Ups
- 15 Squats

Count: 14 rounds + 2 Press Ups

1st May, 2012

@Crossfit

Warmup: Row 400m; Bergener warmup PVC+7.5kg bar

Then:
Work to a x3 Hang Squat Snatch (mostly technique on getting the squat fully in):
- 20kg; 30kg; 30kg 32.5kg; 35kg, 35kg, 37.5kg (PB), 37.5kg(F3)

Then:
5 rounds for time:
- Run 200m
- 5 Squat Snatches (25kg)
- 20 Box Jumps (24”)

Time: 21:22

30th April, 2012

@Crossfit

Warmup: 400m run; wall stretch; 10 hollow rocks; deadbugs; 3 x cindy (5 pull ups; 10 pressups; 15 squats)

Then:
Work across Push Press 3-3-3-3-3
- 20kg, 35kg, 40kg,… 50kg, 50kg, 50kg, 50kg, 50kg

Then:
AMRAP in 9 minutes of:
- 10 Toes-To-Bar
- 10 KB Swings (20kg)

Count: 5 rounds + 6 T2B

28th April, 2012

Diving @ Capernwray

Dive #1: Waded in with zip undone on drysuit, slight flood. Oops. Wayne leading, down to aircraft, swim through, then to the caves at 85deg, then to the Podsnap at 80deg. Attempted to find African Queen but unable to. So swam bit further along shore until jetty in sight and then Wayne deployed new SMB. Safety at 5m and then surface.

Dive #2: Myself leading with camera. Wayne suffering cold in his semi-dry quite bad. Decided to plan dive just for aircraft with a maybe on the cave. Down to 10m mark and then taking some pictures, both momentarily lost bouancy awareness and ended up at about 2.5m. Back down and through aircraft. Pictures taken. Discussion not to proceed to caves, wayne bit low on air too, so circled aircraft taking pictures and re-entered. Wayne on 100bar, so headed back to cliff @north for surfacing to 5meter safety. Probably better to swim west instead and come through the shallows.

27th April, 2012

@Crossfit

Warmup: Row 400m; 2 x 10 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Work to a x5 max Bench Press:
- 20kg; 40kg; 45kg… 50kg; 52.5kg; 55kg; 57.5kg (F2); 57.5kg (F0)

Then:
AMRAP in 7 minutes of:
- 5 Front Squats (30kg)
- 5 Push Jerk (30kg)
- 35 Double-Unders

Count: 2 rounds + 19 double-unders

24th April, 2012

@Crossfit

Warmup: 400m run; Bergener warmup x 2

Then:
Work on technique for a x1 Snatch
- 20kg, 30kg, 35kg, 35kg (F), 35kg (F), 35kg, 40kg (F), 40kg

Then:
Row 2K for time.
Time: 8:03.5

23rd April, 2012

@Crossfit

Warmup: 400m run; inch worm (with pressups); stripper stretch; bear crawl; lizard crawl; 3 x 10 Wall Squats, Sit Ups; Press Ups, 5 Pull Ups

Then:
HELEN. 3 Rounds for time:
- Run 400m
- 21 KB Swings (16Kg)
- 12 Pull Ups (Strict due to hand cut)

Time: 15:50
Compare to 5th March, 2012. Was 9 seconds faster than previous.
Strict pull ups, so better – KBs swings ok this time. Running was slow.

Then (time left for something else):
Find a max on weighted Ring Dips x3:
- none; 3kg; 5kg; 7kg; 10kg (PB); 13kg (F2)

22nd April, 2012

Diving @ Eccy Delph

2 dives at Eccy Delph with Wayne, Mel, Martin and Ian.
First dives of 2012. SMB practice.

21st April, 2012

@Crossfit

Warmup:
400m row; ankle mobility; walking lunges; spiderman lunges; stripper stretches; reverse lunges

Then:
Finding a x3 max on 3-3-3-3-3 Front Squat:
- 20kg; 30kg; 40kg… 47.5kg; 50kg; 52.5kg; 55kg (F1); 55kg (F1)

Then:
Rowing “Sale Sharks” – 6 Rounds of:
- 30 seconds row
- 30 seconds rest

Total: 896m (PB)

19th April, 2012

@Crossfit

Warmup: 400m row; wall stretches; spiderman lunges; reverse lunges; scorpion broadjump lunges; reverse lunges

Then:
A1 Push Press 5-5-5 at 42.5kg
A2 10 GHD Sit Ups

Then:
2 rounds for time:
- 10 Dumbbell Squat Snatch (Left Arm) 9kg
- 20 Double Unders
- 10 Dumbbell Squat Snatch (Right Arm) 9kg
- 20 Double Unders

Time: 21:20 (double-unders very slow)

17th April, 2012

@Crossfit

Warmup: row 400m; 3 x 5 wall squats; pull ups; hollow rocks; OHS squats; press ups

”Angie”
- 100 Pull Ups
- 100 Press Ups
- 100 Sit Ups
- 100 Squats

Time: 27:27 (only 66 pull ups – torn callouses)

16th April, 2012

@Crossfit

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

Then:
Work to a x1 max Clean & Jerk:
- 20kg, 30kg, 40kg, 45kg, 50kg, 55kg, 55kg (PB), 3 x 57.5kg (F)

13th April, 2012

@Crossfit

Warmup: 400m run; 3 x 10 Pull Ups; Press Ups; Hollow Rocks; Wall Squats

Then:
As many rounds as possible in 18 minutes of:
- 200m run
- 6 x Ring Dips
- 12 x KB Swings (16kg)
- 18 Wall Ball (10kg HT)

Count: 3 Rounds + (run+dips+kbs+12 WB)

12th April, 2012

@Crossfit

Warmup: Row 500m; ankle mobility

Then:
Work to a max x5 Backsquat on 5-5-5-5-5:
- 20kg, 40kg, 45kg…. then 50kg, 55kg, 57.5kg, 60kg (F3), 60kg (PB)

Then:
15 Minutes to get as many Muscle Ups as possible.
- Got initial one on warmup; switch to doing jumping MUs x10 + few assisted.

10th April, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Wall Squats, 5 KB Deadlift; 5 Knee Raises; 5 Press Ups

Then:
Work towards a x3 max Deadlift:
- 40kg, 60kg, 80kg, 90kg, 95kg, 100kg (PB)

Then:
3 Rounds of:
- 1 minute of Toes-to-Bar
- 1 minute of DB Squat Cleans (10kg)
- 1 minute of Press Ups
- 1 minute rest

Count: 53, 40, 34

8th April, 2012

Climbing @ Awesome Walls

Climbing with Wayne. Leading 7 routes: 5 –> 6a
(knee still twisted)

6th April, 2012

@Crossfit (Morning)

Warmup:
- 400m run; walking lunges; reverse lunges; spiderman lunges; scorpion broadjump lunges

Then:
Complete for time:
- 1 mile Run
- 30 Backsquats (35kg)
- 2k Row

Time: 22:18 (8:52 on the run)

3rd April, 2012

@Crossfit

Warmup: Row 500m; 5 Wall Squats, Shoulder mobilisation & pull ups; light shoulder press

Then:
Based on Lynne:
5 rounds of:
- Max Shoulder Press (30kg)
- 1 minute rest
- Max Strict Chin Ups
- 5 minute rest

Count: 13/13, 13/13, 12/10, 11/10, 10/9

2nd April, 2012

@Home

20 minutes Foam Roller and calf stretches
(left calf knotted up and right knee clicking with pain in front on squat)

1st April, 2012

@ Finsbury Park with Jay / London

Warmup: 5+ minutes of random exercises plus sprint up hill

Then:
5 rounds of paced bodyweight exercises
- 10 incline Press Ups
- 10 bar rows
- 20 incline tricep presses
- 10 hanging rows
- 10 bench jumps
- 10 shoulder push ups
- alternate endings: 20 squat thrusts; duck walk; bear crawl; spiderman + inch worm; 20 tuck jumps

31st March, 2012

@ Gym with Jay / London

Warmup: 5 minutes of 30 seconds movements

Then:
A reasonable pace on following random stuff:
- 20 KB Swings (16kg)
- 10 DB Squat Cleans (10kg)
- 3 x 10 bar dips (alternate turns)
- 3 x 10 assisted pull ups (35kg alternate turns)
- 3 x 10 clean and jerk (30kg); rest is bicep curls on 17.5kg

Then:
45 minutes Spin Class

28th March, 2012

@Crossfit

Warmup: 400m run; 2x10 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Dumbell Complex. Work to a maximum weight of completing the complex
3 attempts allowed, aim to beat previous PB of 17.5kg
- 5 x DB Deadlift
- 5 x DB Hang Squat Clean
- 5 x DB Push Press
- 5 x DB Front Squat

Count (2xDBs): 12.5kg (warmup), 15kg, 17.5kg, 20kg (PB)

Then:
5 Rounds for time of:
- 9 Ring Dips (purple band – intensity required)
- 6 DB Cleans (2x12.5kg)
- 3 Deadlifts (70kg)

Time: 9:37

27th March, 2012

@Crossfit

Warmup: 400m light run; Dead Bugs; Jimmy Buffet; Dead Bugs; Jimmy Buffet; Dead Bugs; Wrist Mobility

Then:
Front Squat - work across a x5 at 85%. 5-5-5-5-5
- 20kg, 30kg, 40kg x 3, 45kg, 45kg, 45kg, 45kg, 45kg

Then:
500m row

Time: 1:41.5 (PB)
- Compared to 1:42.8 on 12th Februrary 2012

26th March, 2012

@Crossfit

Warmup: 400m light run; 3x5 CTB Pull Ups; Press Ups; Sit Ups; Squats

Then:
Push Press - work across a x3 at 85%. 3-3-3-3-3
- 20kg, 30kg, 40kg, 47.5kg, 47.5kg, 47.5kg (F3), 47.5kg, 47.5kg, 47.5kg (one extra given time).

Then:
3 Rounds for time:
- 10-20-30-40 Shuttle Runs
- 15 Kettlebell Swings (16kg)

Time: 5:22 (utter lung buster)

25th March, 2012

Leisurely walk up Grinshill

24th March, 2012

@Crossfit

Warmup: 400m run; ankle mobility; shoulder mobility; lunges; hip stretches; pull ups; thruster warmups etc

Then:
12.5 Crossfit Games Open

Continue for as many reps as possible in 7 minutes:
- 3 Thrusters (45kg)
- 3 Chest-To-Bar Pull Ups
- 6 Thrusters (45kg)
- 6 Chest-To-Bar Pull Ups
- 9 Thrusters (45kg)
- 9 Chest-To-Bar Pull Ups
Etc…

Count: 24 – Thrusters main problem

22nd March, 2012

@Crossfit

Warmup: 400m run; ankle mobility; hip stretches; PVC warmup for clean; repeat with 15kg bar

Then:
Working to a x1 max Clean complex (working on hip extension):
- 1 Hang Squat Clean (lift from ground in clean fashion first)
- 1 Squat Clean (from ground)

20kg, 35kg, 40kg, 45kg, 45kg, 47.5kg, 50kg (F2), 50kg, 52.5kg (F1)

Note: Caught the clean on 52.5kg but couldn’t lift FS. Weak FS seems the bottleneck.

Practiced for 12.5 afterwards. Couple of 45kg Thrusters for feel (yuk!) and about 4 sets of 5-6 Chest to Bar Pull Ups

20th March, 2012

Evening @ Awesome Walls

Climbing for 2 hours with Wayne.
- 5/6 TR climbs 4 –> 6b
- 1 Lead 5+

18th March, 2012

@Home

Some Muscle-Up and grip training (greasing groove style). Approx:
20 x 1 Assisted muscle-ups working on strength in transition + some dip pushouts.
6 x 1 Rope grip assisted pull ups (8 strand rope, 13” lower grip)

Later:
5 x 6 Ring Dips (rest as required)

16th March, 2012

@Crossfit

12.4 Crossfit Games
AMRAP in 12 minutes of:
- 150 Wallball (10kg / 10’ target)
- 90 Double Unders
- 30 Muscle Ups

Count: 105

14th March, 2012

@Crossfit

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

Then:
Work to a x1 Squat Snatch – all about getting improvements in technique rather than weight.
- 20kg, 20kg, 30kg, 35kg, 37.5kg, 37.5kg (some fails in there occasionally)

13th March, 2012

@Crossfit

Warmup: Skipping; 3 x 3 Strict Chin Ups, Strict Knee Raises, Ring Dips; Super Slow Squats; Mobility work on ankles; Calf Stretches

Then:
3 rounds for time:
- 30 Double Unders – Subbed 10 DUs & 60 SUs
- 15 Thrusters (20kg)
- 9 Pull Ups

Time: 13:11

12th March, 2012

@Crossfit

Warmup: 400m run; Spiderman Complex holds; Ankle Mobility; 10 Wall Squats; Clean warmup

Then:
Crossfit “Six” Hero Workout:
6 Rounds for time (25 minute cut-off point)
- 600m run
- 6 Power Cleans (40kg)
- 6 Box Jumps (26”)
- 6 Kettlebell Swings (16kg)
- 6 Barbell Jump Burpees (lateral jump)

Time: 25:00 –> 3 rounds + 600m run + 6 cleans + 5 box jumps

11th March, 2012

1.5hrs solo climbing at Alderman rocks. First climbing of the year.
VD –> S

Evening:
Max reps strict press ups in 2 minutes: 40

Then:
5 x 5 Ring Dips
3 x 5 False Grip Pull Ups (slow sets as singles – max pull to chest)

9th March, 2012

@Crossfit

Warmup: 400m run; 10 Hollow Rocks; 10 Pull Ups; 10 Jumping Squats; Walking Lunges; Reverse Lunges; Spiderman Lunge, Stripper Stretch; Deadbugs (no rests); 10 Pull Ups; 10 Jumping Squats; 10 Hollow Rocks.

Then:
Crossfit Open 12.3
As many rounds possible in 18 minutes:
- 15 Box Jumps 24”
- 12 Push Press 52.5kg (from ground). Can use Push Jerk or Split Jerk too.
- 9 Toes-To-Bar

Count: 56

Power Clean from ground was a new PB for me. So, spent major of time getting the Push Presses done.

8th March, 2012

@Crossfit

Warmup: 400m run; 10 Hollow Rocks; Walking Lunges; Reverse Lunges; Stripper Stretch; 10 Pull Ups; 10 Jumping Squats; Deadbugs (no rests); 10 Pull Ups; 10 Jumping Squats; 10 Hollow Rocks.

Then:
3 rounds; complete as many reps as possible:
- 1 minute Kettlebell Swings (12kg)
- 1 minute Wall Ball (Black Ball Low Target)
- 1 minute Sit Ups
- 1 minute Mountain Climbers
- 1 minute strict Pull Ups
- 1 minute rest

Count: 138, 91, 118

7th March, 2012

1.5hrs Snowboarding at Chill Factore with Andy

6th March, 2012

@Crossfit

Warmup: Bear Crawl; Lateral Jumps; 10 Squats; Ankle Mobility; 2 x 10 Squats

Then:
Work to a max on complex:
- 1 Power Clean
- 1 Hang Squat Clean
20kg bar warmup; 30kg; 35kg; 40kg; 45kg; 47.5kg; 50kg (F)

Then:
Row 6x100m as fast as possible. Rest between rows;
- 18.8; 18.6; 18.8; 18.8; 18.7; 18.8

@Home
5 x 5 Ring Dips. Rest as required.

5th March, 2012

@Crossfit

Warmup: Skipping; Ankle mobility; 3 x 10 Wall Squats, KB Swings; Push Press (bar); Knees-2-Elbows (strict)

Then:
HELEN. 3 Rounds for time:
- Run 400m
- 21 KB Swings (16Kg)
- 12 Pull Ups

Time: 15:59
Compare to 12th September, 2011. Was 44 seconds slower than previous.
Really struggled. Warmup was ok, but felt out of energy after it. Difficulty with KB Swings.

4th March, 2011

Morning @ Home

Warmup: 10 Burpees; 3 x 5 Pull Ups; Press Ups; Sit Ups; Bench Dips; Squats
30 second support on rings

Aim for complete sets; rest as required:
3 x 10 Knees-To-Elbows
3 x 5 Ring Dips

Note: Aiming to work on some core bodyweight strengths over next couple of months alongside crossfit. Ring Dips have suffered a lot. Easing in to begin.

3rd March, 2012

@Crossfit

12.2 Open Competition

Warmup: 400m run; Bergen Warmup PVC, Disk Warmup; Snatch Warmup

Then:
10 Minutes on progressive harder groups of x30 Snatches

Count: 30 @ 35kg, some 37.5kg in remaining time
Time: 8:30 for first 30

@Home
10 static Pull Ups
Max hand-release Press Ups in 2 minutes: 37
15 Minutes Foam Roller

1st March, 2012

@Crossfit

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

Then:
Work across a 3x5 Push Jerk at 85% of x5 max:
- 20kg, 30kg, 35kg, 40kg, 40kg, 40kg

Then:
5 Rounds for time:
- 7 Knees-To-Elbows
- 15 Box Jumps with step down (24”)
Time: 8:16

Stayed around to practice Snatch ready for saturday 12.2:
- PVC Bergen warmup
- 20kg –> 35kg practice on Power Snatch

28th February, 2012

@Crossfit

Warmup: 500m row; Lunges, Spiderman lunges; Wrist mobility, Clean warmups

Then:
For 15 minutes, perform x2 Power Cleans on each 30second mark (30 sets).
Work at 85%, 90%, 95% of 3-rep max. Increments are on the 5 and 10 minute marks.
- 37.5kg, 40kg, 42.5kg

Then, immediately after completing the last set of power cleans, complete for time:
15-12-9 reps of:
- Press Ups
- DB Thrusters (8kg)

Total Time: 21:30

27th February, 2012

@Crossfit

Warmup: Skipping / Double unders; 3 x 5 Pull Ups; Pressups; Situps; Squats

Then:
Work to a max on a complete of: x2 Push Press + a Split Jerk:
- 20kg, 40kg, 45kg, 47.5kg, 50kg + additional x1 50kg Split Jerk

Cut a bit short and low to allow time on workout as useless at double-unders.

Then:
Complete for ladder for time:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 x Front Squats (25kg)
- 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 x Double-Unders

Time: 20:47

24th February, 2012

@crossfit

Warmup: 500m row; walking lunges; reverse lunges; stretch lunges; complex lunges.

Warmup:
2 rounds (not for time):
- 7 pullups
- 7 squats
- 7 DB split cleans 7kg

Then:
Crossfit games 12.1: AMRAP: Burpees in 7 minutes
Count: 60

23rd February, 2012

@Crossfit

Warmup: 500m row; walking lunges, reverse lunges, scorpion broad jump burpees.

Then:
Work to a x3 rep max Backsquat:
- 20kg, 20kg, 40kg, 50kg, 55kg, 57.5kg, 60kg (PB)

Then:
Just work on (but ran out of time):
- 5 HSPUs (3 ab mats)
- Iron cross inner ring support (20 seconds)
- 5 False grip ring pull ups to chest
- 5 HSPUs (2 ab mats)
- Iron cross inner ring support (20 seconds)

21st February, 2012

@Crossfit

Warmup: 400m run, Wrist, Elbow, Shoulder mobilisation, Fast Feet, PVC hang snatches, and then the main workout movements.

Then:
3 Rounds for max reps:
- 1 Minute Ball Slam (black ball)
- 1 Minute Hang Power Snatch (20kg)
- 1 Minute Burpee Box Jumps (24”)
- 1 Minute Toes-To-Bar
- 1 Minutes 10m Shuttle Sprints
- 2 Minutes Rest

Count: 65, 54, 52

20th February, 2012

@Crossfit

Warmup: 500m row & deadbugs

Work to a 5-5-5 of 85% of x5 max deadlift (67.5kg)

Work to a 5-5-5 of 85% of x5 max shoulder press (27.5kg)

Approx 10 minutes of Double Under practice.

Note: Both felt a little low but guess thats what 85% is. Probably right for shoulder press though as it was based on a reasonably recent x5 max. Double Unders definitely starting to click. Occasionally strung 3-4 together with 3 skips between.

18th February, 2012

@Crossfit

Warmup:
3 minutes skipping; Snatch PVC warmup

Then:
Work to a x1 max of:
- Power Snatch
- Hang Squat Snatch

Count: 15kg, 15kg, 20kg, 20kg, 25kg, 27.5kg, 30kg, 30kg
(didn’t push it, just technique)

Then:
- 250m row
- 25 Thrusters (20kg)
- 15 Pull Ups
- 500m row
- 15 Thrusters
- 10 Pull Ups
- 750m row
- 10 Thrusters
- 5 Pull Ups

Time: 15:17

16th February, 2012

@Crossfit

Warmup:
- 400m light row;
- squat (normal, outward, inward); same wide squat; same narrow squat; 10 kb swings
- repeat with left foot forward; repeat with right foot forward

Then:
AMRAP in 7 minutes:
- 7 Hang Power Clean & Jerk (30kg)
- 7 Pull Ups
Rest 3 minutes
AMRAP in 6 minutes
- 12 Press Ups
- 12 Kettlebell Swings (12kg)
Rest 2 minutes
AMRAP 5 minutes
- 15 Wallball (10kg, LT)
- 15 Box Jumps (24”)

Count: 3 rounds + 2 pull ups; 3 rounds + 12 press ups; 1 round + 10 box jumps

14th February, 2012

@Crossfit

Warmup:
- 2 minutes skipping; 3 x 5 Pressups, Pull Ups, Sit Ups, Squats

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

Time: 11:39
2nd / 3rd set of thrusters were main problem. Somewhat tired from last 2 days
Compared to: 14th November 2011 – 11:10 (using squat stand)

13th February, 2012

@Crossfit

Warmup: 500m row; Bergener stretches

Then:
Work to a x3 max Overhead Squat
- 15kg, 15kg, 20kg, 25kg, 27.5kg, 30kg, 32.5kg, 35kg, 37.5kg (F1), 37.5kg

Then (no rests):
In three minutes:
- run 200m
- as many box jumps (24”) as possible in remaining time
In three minutes:
- run 200m
- as many burpees as possible in remaining time
In three minutes:
- run 200m
- as many one arm dumbell snatches (7kg DB) as possible in remaining time

Count: 28, 14, 16

12th February, 2012

2012 English Indoor Rowing Championships

Race: 500m 40+ M Lightweight
Time: 142.8 PB on time (previous 146.1)
Place: Bronze

Race graph. Somewhat apprehensive. Started off a little quick so didn’t get a sprint in.

10th February, 2012

@Crossfit

Warmup:
- 500m row, Spiderman Lunge, Inch Worm, Scorpion Broad Burpee

Then:
Work to a max x2 Split Jerk
- 20kg, 20kg, 30kg, 35kg, 40kg, 45kg, 50kg, 52.5kg, 55kg, 57.5kg (PB)

Then:
10 round ladder of 10-1:
- DB Split Snatch
- Press Ups

Time: 9:11
(might of done the 7s twice)

8th February, 2012

@Crossfit

Warmup:
- row 500m; 3 x 5 squats, 5 press ups, 5 OHS squats, 5 situps, 5 wall squats, 5 KB swings

Then:
As many rounds as possible in 20 minutes:
- 200m run
- 10 x ball slams – black 10kg
- 10 x hand-release press ups
- 10 x hang squat cleans – 8kg DBs

Count: 5 rounds + 150m run

7th February, 2012

@Crossfit

Warmup:
- row 500m; 3 x 5 squats, 5 press ups, 5 OHS squats, 5 situps, 5 wall squats, 5 KB swings

Then:
Find a x5 max squat
40kg, 47.5kg, 50kg, 52.5kg (F3), 52.5kg, 55kg (F4)

Then:
5 rounds for time:
- 4 x 10m walk with 2 x 10kg plates using grip
- 10 towel pull ups

Time: 13:51

2nd February, 2012

@Crossfit

Warmup:
- 3 x 5 Pressups, Squats, Sit Ups, Overhead Squats, KB Swings, Wall Squats
- PVC practice on cleans

Then:
Work to a x1 Max Clean and Split Jerk
- 30kg, 35kg, 40kg, 42.5kg, 45kg, 47.5kg, 50kg (F), 50kg (F)

Then:
30-20-10 reps for time of:
- Walking Lunge Carry (2x7kg DBs)
- Jumping Pull Ups

Time: 6:47

16th–28th January, 2012

10 days of snowboarding in Whistler.

14th January 2012

@Crossfit

Warmup: 400m row; wrist mobility; Samsun stretchs, spiderman lunges etc

Then:
AMRAP in 20 minutes of:
- 5 ‘Clusters’ 30Kg (squat clean + thruster)
- 10 Knees to Elbows
- 15 Box Jumps (24”)
- Run 200m

Count: 3 Rounds + 3 Clusters

10th January, 2012

@Crossfit

Warmup:
- 2 minutes skipping; 3 x 30sec dead bugs; 3 x 30sec plank – increase diff

Then:
Deadlift – find a x2 rep maximum:
- 40kg, 60kg, 80kg warmups; 90kg, 100kg (PB), 105kg (F2)

Then:
21-15-9 of:
- Pull Ups
- Box Jumps (24”)

Time: 6:50

Note:
Not been for 3 weeks. Xmas break + bad cold afterwards