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