@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.
@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.
@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
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
@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)
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.
@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
@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
@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
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
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
@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
@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
@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)
@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
@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
@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