28th September, 2012

@Dive Club

Pool dive #2 for Advanced Nitrox Course
- using twin 7s + stage bottle
- out-of-air swim to buddy for alt air,
- same again and then swim 3 lengths without mask. Time: 3:19
- de-kit underwater, surface, and then dive and re-kit.

26th September, 2012

@Crossfit

Warmup: ?

Then:
Working on Snatch lift and hip extensions to quite heavy (avoided squat snatch because of knee).

Then:
- Run 200m
- 15 Ring Dips
- Run 200m
- 10 Ring Dips
- Run 200m
- 5 Ring Dips

Time: 6:55

21st September, 2012

@Dive Club

Pool dive #1 for Advanced Nitrox Course
- equipment configuration
- 10 lengths (250m) timed swim with kit and stage cyl in under 7minutes (~6:20)
- shutoff drill / freeflow practice

18th September, 2012

@Crossfit

Warmup: 500m light row; ankle stretches; walking lunges; reverse lunges; 10 press ups; spiderman; inch work; 10 press ups; wall stretches

Then:
Work to a 1 rep max Clean and Jerk (power-clean for me):
- 20kg,…. 30kg, 30kg, 40kg, 40kg, 50kg, 60kg, 62.5kg, 65kg (F) x 3, 60kg (F) x2, 50kg, 50kg

Matched PB but was tired after that and couldn’t get the cleans.

17th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; Press Ups; Sit Ups; Squats

Then:
For time:
- 200m Run
- 30 Box Jumps
- 30 Press Ups
- 400m Run
- 30 Press Ups
- 30 Box Jumps
- 200m Run

Time: 12:04 (had to sub in box jumps for wall balls as knee out of sorts)

13th September, 2012

@Crossfit

Warmup: 400m Run; Wall Shoulder Stretches; Shoulder Circles; Superman / Hollow Rocks

Then:
For strict form, no time limits:
- 3 x 5 Toe-To-Bars (super strict straight legs)
- 3 x 5 Windscreen Wipers
- 3 x 5 Ring DIps
- 3 x 5 Handstands (20 seconds)

Then:
3 Rounds of 15-12-9
- Deadlifts (70kg)
- Parallette Push Throughs (inc press ups & dips)

No time limit (good form)

12th September, 2012

@Crossfit

Warmup: 400m run; ankle mobility; lunges; reverse lunges; spiderman; inchworm; stripper stretches; roving plank

Then:
5 Rounds of:
- 1 minute DB Cleans (2 x 15kg)
- 1 minute DB Unders
- 1 minute Squats
- 1 minute Rest

Count: 42, 30, ?, ?, ?

Notes: Knee giving me issue from Monday. Stopped on 5th round squats.

11th September, 2012

@Crossfit

Warmup: 500m Row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
- Bench Press 5-5-5-5-5
- Weighted Pull Ups 5-5-5-5-5
Aim for 4th set to be previous PB

BP: 20kg, 30kg, 40kg,… 50kg, 52.5kg, 55kg, 57.5kg, 60kg (F1)
PU: 0kg, 5kg,… 10kg, 12kg, 16kg, 17.5kg, 20kg (PB)

Then:
3 Rounds for time:
- Row 30 calories
- 25 Press Ups

Time: 10:58

10th September, 2012

@Crossfit

Warmup: 400m Run; Jump/Land practice; Shoulder Dislocates; Bergener PVC Warmup

Then:
Working to a max weight for:
- 1 Power Snatch
- 1 Hang Squat Snatch

Count: 20kg, 20kg, 30kg,…. 35kg, 35kg, 37.5kg, 40kg, 40kg

Then:
For max reps:
- 2 minute Clusters (Squat Clean and Thruster) – 25kg
- 1 minute rest
- 1 minute Thrusters (25kg)
- 30 seconds rest
- 30 seconds Push Press (25kg)

All kept light for knee. Count: 15, 15, 10

7th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; 5 Press Ups; 5 Hollow Rocks; 5 Squats

Then:
Working as a team with Matt, one person does a round, whilst other rests:

A) For 5 minutes;
- 5 Ground To Overhead (45kg)

Rest 2 minutes

B) For 10 minutes (Cindy):
- 5 Pull Ups
- 10 Press Ups
- 15 Squats

Count: A) 9 Rounds + 3; B) 9 Rounds + 14 Squats
Good workout, enjoyed it.

After:
Some Muscle-Up Practice. Assisted and Normal… about 6

6th September, 2012

@Crossfit

Warmup: 400m Run; Lunge Walk; Reverse Lunge Walk; Spiderman Complex; Stripper Stretch; PVC Twist stretches

Then:
5-5-5-5-5 Front Squat (light for knee)
- 20kg, 20kg, 30kg, 30kg,…. 5 x 35kg

Then:
30-20-10 of:
- KB Swings (16kg)
- Lunge Walk

Time: 4:58

5th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Wall Squats; 5 Press Ups; 5 Goblet Squats; 5 Sit Ups; 5 Overhead Squats; 5 Pull Ups

Then:
Work to a new max for 5-5-5-5-5 Shoulder Press:
- 20kg, 30kg,… 35kg, 37.5kg, 40kg, 41kg (PB)

After each set, do parallete L-Sit for max time: 4 x ~20+ seconds

Then:
- 5 Overhead Squats (20kg)
- 400m Run
- 10 Overhead Squats (17.5kg)
- 400m Run
- 15 Overhead Squats (15kg)

Time: 7:34

4th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Wall Squats; 5 Press Ups; 5 Goblet Squats; 5 Sit Ups; 5 Overhead Squats; 5 Pull Ups

Then:
3 rounds of:
- 1 minute DB Thrusters (8kg – light for knee)
- 1 minute rest
- 1 minute Toes-To-Bar
- 1 minute rest
- 1 minute Rowing (for calorie count)
- 1 minute rest
- 1 minute Burpees
- 1 minute rest

Count:
DBT: 19,13,12  T2B: 22,16,15  ROW: 19,16,19  BUR: 13,12,10

3rd September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Working to a max on 2-2-2-2-2 Deadlifts:
- 40kg, 70kg,… 90kg, 100kg, 110kg, 115kg, 120kg (F2)

Then:
10 Rounds for time (10,1 - 9,2 - 8,3… etc):
- 10-1 Box Jumps
- 1-10 Pull Ups

Time: 8:22