@Crossfit
Warmup: 500m row; lunges + reverse lunges, stripper stretch
“Fright Gone Bad”:
(started staggered on exercises)
- 1 minute Pull Ups
- 1 minute DB Thrusters
- 1 minute Rowing
- 1 minute Ball Slams
- 1 minute Box Jumps
- 1 minute rest
Count: 80 / 59 / 61
@Crossfit
Warmup: 400m run; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats
Then:
Working to a x3 max Bench Press:
- 5 x 20kg, 4x40kg,… 50kg, 52.5kg, 55kg, 57.5kg, 60kg (PB)
Then:
25-20-15-10-5 of:
- Press Ups
- KB Swings (20kg)
Time: 9:05
@Crossfit
Warmup: Run 400m; Ankle Stretches; Walking and Reverse Lunges; Spiderman Lunges; Stripper Stretch; Squat Stretches; PVC warmup
Then:
Working up a max Clean (power):
- 20kg, 40kg, … 50kg, 55kg, 57.5kg, 60kg
Then:
5 Minutes of:
- 5 Front Squats (30kg)
- 30 Double Unders
Count: 1 Rounds + 5 Squats
@Crossfit
Warmup: 400m run; 2 x 10 Pull Ups; Press Ups; Wall Squats; Sit Ups
Then:
Work to a x1 rep max Push Press:
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 57.5kg, 60kg, 62.5kg (F), 62.5kg (F), 62.5kg (PB), 65kg (F)
Then:
- 9 Power Cleans (50kg)
- 15 Pull Ups
- 6 Power Cleans
- 12 Pull Ups
- 3 Power Cleans
- 9 Pull Ups
Time: 5:59
@Crossfit
Warmup: 400m run; 3 x 5 Pull Ups; OHS Squats; Press Ups; Sit Ups
Then:
5 Rounds of:
- 3 minute AMRAP
-- 3 Toes-To-Bar
-- 6 Overhead Squats (30kg)
-- 9 Box Jumps (24”)
- 2 minutes rest
Count: 8 Rounds
After:
Quad and shoulder stretches
@Crossfit
Warmup: 400m run; 2 x -- stripper stretch; 10 KB swings; inch worm; 10 squats
Then:
Work to a max x3 Deadlift:
- 20kg, 40kg, 60kg…. 80kg, 90kg, 100kg, 110kg (PB), 115kg (F1)
Then:
4 Rounds:
- 10-20-30-40m Shuttle Runs
- 15 Squats
Time: 6:06
@Crossfit
Warmup: 500m row; Shoulder Stretches; Ankle Stretches; 3 x 5 Pull Ups; 5 Ring Press Ups; 5 Sit Ups; 5 OHSs
Then:
12 minutes of:
- 30 Double-Unders
- 5 Weighted Pull Ups (16kg)
Count: 2 Rounds + 10 DUs
(quite happy with this, was linking DUs much better, got a 6 a one point)
After:
5 Rounds of Cindy-ish (not for time but reasonable pace):
- 5 Pull Ups
- 10 Handstand Push Ups (2 mats)
- 15 Squats
@Crossfit
Warmup: 400m run; shoulder stretches; 2 x 10 hollow rocks, 5 pull ups
Then:
Gymnastic practice
- 15 minutes working towards a Back Lever
- 15 minutes working on handstands towards push ups
Then:
9 Minute AMRAP teamed with Tom
- 200m Row
- Thrusters (30kg) – do whilst other person rows
Count: 84 Thrusters
Pool Diving @ Club
Advanced Nitrox Course – pool training (using normal kit).
- Gas switch-off drills using buddy’s alt air
- 4 lengths swim with mask off staying as a group
- Remove all kit under water including bcd, fins and mask; turn cylinder off & empty reg; turn back on. Mask back on; then fully rekit; then surface (3 minute limit).
- Out-Of-Air swim to buddy who is 1/2 way down pool and swimming away from you; grab alt air
- Perform shut down drill with no alt-air
@Crossfit
Warmup: 400 run; ankle/knees; walking lunges; reverse lunges; glide lunges; squat and snatch work; 30kg OHSs
Then:
21-15-9 of:
- Overhead Squats (25kg)
- Ball Slams (10kg)
- Burpees
Time: 16:01
(still unfit and recovering – this was slow!)
Diving @ Capernwray
Advanced Nitrox Course. Open Water dives 1 and 2:
Dive #1: Training around helicopter / container at ~14m. 44 minutes.
- 10 minutes swim to find RMV. 190->130 = 60 bar used. RMV = 30. SAC = 2.48
- Drop stage’s
- Gas switch drill
- Out-Of-Air swim to buddy (~15m) and take alt air
- 25m swim with mask off and replace
- Pick up stage
- Free ascent to 6m. Switch to stage using 50% O2 for 3 minutes and surface
Dive #2: Training on plane ~13-15m
- Waiting on Ian to complete initial drills (bouyancy control)
- Out-of-air take buddies alt air. Then 3 minutes with mask off on alt-air and replace.
- Drop stage
- Gas switch drill
- Pick up stage
- Mid-air SMB deployment. Ascend to 6m. Switch to stage 50% O2 for 3 minutes.
@Crossfit
Warmup: 400m run; shoulder stretches; ankle stretches, 2 x 5 Pull Ups; Press Ups; Sit Ups; Squats
Then:
Crossfit “Nasty Girls”. 3 Rounds for time:
- 50 Squats
- 7 Muscle-Ups (box assisted)
- 10 Hang Power Cleans (40kg)
Time: 19:42
(suffering after effects of cold)