@ 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
@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
@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
@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)
@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
@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
Evening @ Awesome Walls
Climbing for 2 hours with Wayne.
- 5/6 TR climbs 4 –> 6b
- 1 Lead 5+
@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)
@Crossfit
12.4 Crossfit Games
AMRAP in 12 minutes of:
- 150 Wallball (10kg / 10’ target)
- 90 Double Unders
- 30 Muscle Ups
Count: 105
@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)
@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
@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
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)
@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.
@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
@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.
@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.
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.
@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
@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