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