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