@Crossfit
Weighted Pull Ups:
- strict, 12kg, 16kg, 20kg, 24kg(F3), 24kg(chinups - F3)
Lost a fair bit on this. Been 27.5 before with 2x30
Then:
5 Rounds:
- 30 sec Hang Squat Clean (30kg)
- 30 sec Push Press (30kg)
Went well, been laying off front-squat type things because of my back.
@Crossfit
Warmup: 400m row; wall squats; back extensions; some other stuff
Then:
21 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
21 Pull Ups
4 Turkish Get Ups (8kg)
15 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
15 Pull Ups
4 Turkish Get Ups (8kg)
9 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
9 Pull Ups
4 Turkish Get Ups (8kg)
Time: 17:??
@Crossfit
Warmup: 400m row; shoulder stretches; pry squats, bergener warmup;
Then:
1-1-1 of Squat Snatches:
- 3x20kg, 3x20kg,… 30kg, 30kg, 35kg, 37.5kg, 40kg (F), 40kg, 42.5kg (PB)
Then:
20-15-10
- Ball Slams (9kg)
- Sit Ups
Time: 3:05
@Crossfit
Warmup: 400m row; lunges; reverse lunges; spiderman lunges
Then:
Subbing out Front Squat with Goblet Squats x5:
- 12.5kg, 17.5kg, 20kg, 22.5kg, 25kg
Then:
3 Rounds
- 20 Wall Ball
- Run (walk for me – Ankle) 200m carrying Wall Ball
Time: 10:0?
@Crossfit
Warmup:
Ankle mobility; 200m run; wall stretches; bergen palm stretch thingy
Then:
3-3-3 Push Press
- 20kg, 20kg, 30kg,…. 40kg, 50kg, 55kg, 57.5kg (PB)
Then:
- 400m Row (subbed instead of run – ankle)
- 1->10->1
-- Press Up
-- Box Jumps (24”)
- 400m Row
Time: 15:??
After:
All sorts of ankle mobility/rolling/stretching
@Crossfit
Warmup:
400m row; Bergener warmup. etc
Then:
12 Minute AMRAP:
- 10 Over Bar Burpees
- 8 Power Snatch (30kg)
- 6 Overhead Squats (30kg)
Count: 3 Rounds + 9 Burpees
Suffered tonight. Fitness was s
@Crossfit
Finding a x1 Max Clean & Jerk
- 20kg, 20kg,… 40kg, 50kg, 55kg, 60kg, 62.5kg, 65kg (F0), 65kg (F0), 65kg (PB)
Stuck to Power Cleans
@Crossfit
Run 400m
30 Press Ups
20 Split Snatch
Run 200m
20 Split Snatch
30 Press Ups
Run 400m
Subbed row instead of run – bad ankle
Diving @ Eccy Delph
2 x Dives with Wayne, Ryan and Jim
- Dive #1… approx 20meters –> 30 minutes
- Dive #2… approx 6-7meters –> 45 minutes
@Crossfit
Warmup: 400m run; lunge and reverse lunge walk; stripper stretch; spiderman; inch worm
Then:
3-3-3-3-3 Deadlift
- 40kg x5…., 70kg, 90kg, 110kg, 120kg (F1), 115kg (PB)
Then:
AMRAP 7 minutes (teamed with Jonny):
- 20-40-20m Sprints
- Partner does: 7 Box Jumps, 7 Press Ups
Count: 12 rounds or so.
Achilles (left) still doesn’t like it but definitely coped.
@Crossfit
Warmup: 400m row; 3 x Pull Ups; Sit Ups; Squats
Then:
1 Clean + 2 Split Jerks
- 20kg, 30kg, …. 50kg, 55kg, 60kg, 65kg (F), 60kg, 65kg (F), 65kg (PB)
Clean was the limiting factor. Tend to row with arms. Dropping down ok.
Then:
7 Rounds of:
- 7 Lunges
- 7 Toes-to-Bar
- 7 Vertical Jumps (bottom of letters)
Time: 8min something
Not too bad today. Left ankle started loosening (make few clicks in a good way). Back was sore from yesterday.
@Crossfit
Warmup: 400m run; Lunge walk; Stripper stretch; Inch Worm; Wall Stretches; 10 Wall Squats
Then:
5 Rounds for time:
- 18 Wall Ball (5kg)
- 24 KB Swings (16kg)
- 200m Row
Time: ?
@Crossfit
Warmup: 400m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Hollow Rock; 10 Squats
Then:
5-5-5 Backsquat
- 20kg, 40kg, 50kg, 55kg, 60kg
Then:
10-1 of:
- Shoulder to Overhead (Push Jerk + Push Press)
- Pull Ups
- Squats
Time: 12:35
@Crossfit
Warmup; 400m row; 2 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats
Then:
5 minutes AMRAP:
- 5 Power Cleans (50kg)
- 10 Pull Ups
<3 minute rest>
5 minutes AMRAP:
- 7 Push Press (40kg) - subbed instead of thrusters
- 7 Press Ups
<3 minute rest>
5 minutes AMRAP:
- Row 10 Calories
- 5 Burpees
Count: 3 rounds + 5; 3 rounds + 3; 3 rounds + 5
@Crossfit
Warmup: 200m run; lunges; spiderman lunges; shortened burgener warmup
Then:
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)
- 800m Row
- 50 Wall Balls (5kg)
- 800m Row
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)
Timed out at 30:00 on 3 Power Snatches
(had to swap in rowing as heel still hurts)
@Crossfit
Warmup: 500m row; Arm circles
Then:
50 Pull Ups in own time of a hard variety
- about 5 kipping; 6x5 strict; 10 L-sit singles; 10 kipping
Then:
Tabatas (8 rounds of 20 secs work; 10 secs rest. 1 Minute rest between)
- Press Ups
- Sit Ups
- Squats
- Rowing (calories)
Count: 56 / 82 / 92 / 41
@Crossfit
Warmup: 5 minutes double-under practice; walking lunge; spiderman lunge; ankle mobility
Then:
Squat Therapy (rather than Front Squat). Mostly working on ankles and wall squats
Then:
3 Rounds for time
- 15 Press Ups
- 30 Squats
Time: 4:55
@Crossfit
Warmup: 500 Row; 2x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats
Then:
3 Rounds as a team of 2 (Danny Z):
- Row for meters (whilst DZ was running)
- Run 400m
Meters : 1450m
@Crossfit
Warmup: 400 run; 3x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats
Then:
Fight gone bad style. 3 Rounds of:
- 1 min Sit Ups
- 1 min Ball Slam (10kg)
- 1 min Rowing
- 1 min Wall Ball (5kg – bigger ball – back still not having it)
- 1 min Press Ups
- 1 min rest
Count: 98, 84, 77
Then:
Muscle Up progression work
@Home
Bodyweight. Trying out the deck of cards App. Did a low-card half deck. Worked well
- 35 x Press Ups; Pull Ups; Sit Ups; Squats + 2 x 10 Burpees
@Crossfit
Warmup: 400m run; Roxanne (Burpees); Sprint tech with bands
Then:
5 Rounds of:
- 12 Pull Ups
- 20 Walking Lunges (15kg plate)
- 200m Run
Time: 20:43
Killed me; Wasn’t a bad time, but definitely slow. I think the walking lunges and the usual combination of pull ups against running meant couldn’t breathe. Chris also though I ‘might’ of done 6 rounds. Ooops
Left achilles wasn’t great for running.
@Crossfit
Warmup: 400m run; 3x5 Pull Ups, 5 Press Ups, 5 Sit Ups, 5 Squats
Then:
Push Jerk 3-3-3-3-3
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 60kg, 62.5kg (PB), 65kg (F1), 65kg (F1)
Then:
AMRAP in 8 minutes:
- 5 x 8 Power Cleans (heavy) (50kg)
- 10 Press Ups
Count: 5 Rounds + 4 PC
Felt pretty good tonight. Got there bit early and cross-balled my left shoulder out, and stretched chest, helped a lot of overhead heavy. Left Achilles hurting from last night on the warmup run + in the morning at work.
@Crossfit
Warmup: 400m run; short warmups before each exercise as needed
Then:
”Crossfit Total” – finding max x1 reps for 3 strength movements
3 attempts allowed on each movement. Cannot drop the weight down.
BackSquat: 60kg – 67.5kg (PB) – 75kg (F)
Shoulder Press: 40kg – 45kg (F) – 45kg
Deadlift: 110kg – 115kg – 120kg
@Crossfit
Warmup: 3 minutes skipping DUs (got better); PVC Burgener Warmup
Then:
Working to a good form / max of:
- 1 Power Snatch
- 1 Hang Squat Snatch
Then:
3 Rounds of:
- 8 OHSs (25kg)
- 16 Box Jumps (24”)
No time – problem with stop watch
@Crossfit
Warmup: 400m row; squat matrix
Then:
- Goblet squats (10-12.5kg DB) x 10s in therapy replacement for Front Squats
Then:
Rowing “Sale Sharks” – 6 Rounds of:
- 30 seconds row
- 30 seconds rest
Total: 892m (PB)
(ouch afterwards – quads a deepset pain)
Compare to 21st April 2012 - 896m
Warmup: 3 minutes DU practice; Wall Stretches; 5 Press Ups; 5 Sit Ups; 10 Squats; 5 Ring Press Ups; 5 Hallow Rocks; 10 Jumping Lunges; 5 Clapping Press Ups; 5 GHD Sit Ups; 10 Jumping Squats
Then:
3-3-3-3-3 Push Press
- 20kg (x5), 40kg….. 45kg, 50kg, 55kg, 60kg (F0), 57.5kg (F1)
Then:
21-15-9
- Wall Ball (5kg HT)
- Burpees
Count: 7:04
@Crossfit
Warmup: 400m run; 2 x 5 Pull Ups; 5 Wall Squats; 5 Press Ups; 5 Ply Squats
Then:
25 Minutes of:
- 1 Mile Run then
AMRAP in remaining time:
- 5 Shoulder-to-overhead (15kg DBs)
- 7 Chest-to-bar Pull Ups
- 10 DB Squat Snatches (alternate arms – 5 reps each) (9Kg)
Count: 4 Rounds + 1 CTB
@Crossfit
Warmup: 400m run; 3x5 Pull Ups; Press Ups; Sit Ups; Squats. Some foot work for Powerclean
Then:
5 Rounds of 3 Minutes with 1 minute rest between. Continue next round where left off:
- 3 Power Cleans (40kg)
- 6 Press Ups
- 9 Squats
Count: 14 Rounds + 3 Press Ups
@Crossfit
Warmup: 6 minutes double under practice
Then:
15 minute AMRAP:
- 4 Thrusters (30kg)
- 7 Shoulder-overhead (30kg)
- 25 Double-unders
Count: 2 rounds + 6 DUs
(I still can’t do double-unders effectively…. a lot of ‘attempts’ here)
Then:
Muscle Up static progression. Shoulder mobilisation (felt good)
- Back a little sore next day from the Thrusters – still not right by a long way.
@Crossfit
Warmup: 400m run; 2x 5 K2E, 5 Wall Squats, 5 Press Ups, 5 Pryer Squats
Then:
5-5-5-5-5 Overhead Squats
- 20kg, 25kg, 30kg, 35kg (PB) – out of time
Then:
4 Minutes to:
- run 400m
- max K2E
1 Minute rest
4 Minutes to:
- run 400m
- max Box Jumps (26”)
1 Minute rest
4 Minutes to:
- run 400m
- max Press Ups
1 Minute rest:
8 minutes AMRAP
- 7 K2E
- 9 Box Jumps
- 11 Press Ups
Count: 22 / 19 / 34 / 3 Rounds + 4 K2E
@Crossfit
Warmup: 400m run; 2 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats
Then:
Handstands & L-Sits
Then:
5 Rounds of:
- 12 Pull Ups
- 20 Single Arm DB Snatch (12.5kg 10 each arm)
- 10-20-30-40m Run (200)
Time: 21:05 (bit slowww – fitness suffering)
@Crossfit
Back at CF after about 30 days away
20 minute AMRAP
- 20 Wallball (small blue HT, not stressing my back out too much)
- 15 Pull Ups
- 20 Box Jumps (24”)
- 15 Press Ups
Count: 3 Rounds + 2 Wall Ball
quite slow pace, want to ease back into it but was unfit too. Speeded up last few minutes well. Back felt bit funny picking up the ball.
Home:
3 sets of 7 K2E, 7 Ring Dips (thin band)
Climbing @ Hobson Moor
Very sunny bank holiday, so popped out to do 1st climbing for a long time:
- Harp (VS), Ledgeway (HS), Crews Routes (VS 4c)
Forearms pumped especially on Ledgeway which got a bit hectic, but other than that was ok considering how long not climbed.
@Home
PM:
Run for about 2 miles down the bridleway. No idea on time.
Totally gassed me, am unfit. About right distance to do for now.
About 1 hour later:
5 Rounds:
- 6 Ring Dips (thin band to keep pace and locking turnout)
- 6/6 DB Snatch (10kg – alt arms)
- 6 HSPUs (pseudo)
- 6 Burpees
- 6/6 Walking Lunges
- 6 K2E
Time: 22:09
Laps: 3:40. 4:23, 4:41, 4:59, 4:26
Good one. That felt like it should. See how back feels after those burpees
@Home
Still not into the idea of re-starting training. Just feel right down still. But gave it a shot today:
AM:
10-9-8-7-6-5-4-3-2-1
- Pull Ups
- Press Ups
10 minutes rest
5 rounds:
- 10 Ring Dips (with thin band – too difficult at mo normally. But I did ensure turn outs)
- 15 Squats
@Home
Taken a fair while, but my back seems to have finally eased off a lot over the last couple of days (nearly 2 weeks to recover). Still a bit of trouble when standing up at work after sat down for ages, and a bit of pain down back of right hip.
Routine and motivation has taken a blow since Colin’s death. I’ll push back into it on Monday after the funeral, but just tried to wake up a few muscles tonight at home.
Warmup:
- 20 Burpees
- 3 x … 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats
Then:
- 5 Rounds of Cindy (150 reps) ~not pushing too quick 8:00 minutes.
Then (no time limit)
- 3 x … 5 Ring Dips; 10 K2Es; 10 Walking Lunges
@Crossfit
Warmup: 400m run; 2 x 10 wall squats; 10 press ups; 10 burpees; spiderman mobility (twinged my side a bit)
Then:
Tabata (20 sec work / 10 sec rest). Rest 1 minute between each group
- 8 x DB Thrusters (9kg)
- 8 x KB Swings (16kg)
- 8 x HR Press Ups
Count: 51 / 67 / 57
Then:
Hamstring stretches with partner. Some L-Sits (3) and L-Sit Pull Ups (~4x2)
Not too good at the bottom on shoulders.
Pleased with result today. I really wanted to kick up my effort. Thrusters and KBs all pretty much UB. Thrusters were a bit light due to lack of kit
@Crossfit
Warmup: 200m run; wall shoulder stretches; lunges; reverse lunges; stripper stretch; inch worm; 200m run; 10 wall ball; 10 pull ups; 10 push ups; 10 sit ups
Then:
1 Power Clean + 2 Split Jerks
- 20kg, 40kg,… 50kg, 55kg, 60kg, 65kg (F0)
Then:
21-15-9
- Box Jumps (24”)
- Sit Ups
- Pull Ups
Time: 7:50
Morning @ Crossfit
Warmup: 3-4 minutes skipping; ankle stretches; shoulder stretches; squats; press ups; wall ball etc
Then:
Crossfit Games Open 13.3
12 Minutes:
- 150 Wall Ball
- 90 Double-Unders
- 30 Muscle Ups
Count: 111
(not much improvement over last year – 105. Was concerned about knee, patella was clicky for few days but then fine)
@Crossfit
Warmup: 400m run; lunges; reverse lunges; stripper stretch; spiderman complex, samson stretch
Then:
3 minutes:
- Run 400m
- In remaining time: max Push Press (40kg)
<rest 1 minute>
3 minutes:
- Run 400m
- In remaining time: max Kettlebell Swing (16kg)
<rest 1 minute>
3 minutes:
- Run 400m
- In remaining time: max Burpees
<rest 1 minute>
AMRAP 8 minutes:
- 10 Push Press (40kg)
- 20 Kettlebell Swings (16kg)
- 10 Burpees
Count: 12 / 18 / 8 / 1 Round + 19 Swings
Warmup: 400m row; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats
Then:
3-3-3-3-3 Bench Press
- 5 x 20kg, 40kg,… 50kg, 55kg, 57.5kg, 60kg, 62.5kg (F1 – PB)
Then:
- 9 Squat Cleans
- 18 Toes To Bar
- 6 Squat Cleans
- 12 Toes To Bar
- 3 Squat Cleans
- 6 Toes To Bar
Time: ?:??
@Crossfit
Warmup: 400m run; lunges; reverse lunges; shoulder stretch; stripper stretch calf stretches, thoracic stretches
Then:
Crossfit Games 13.2
AMRAP in 10 minutes of:
- 5 Shoulder-to-overhead (from ground) – 52.5kg
- 10 Deadlifts – 52.5kg
- 15 Box Jumps (24”)
Count: 94
(did split jerk and there was some step ups)
@Crossfit
Warmup: run 400m; 3 x 5 Pull Ups; 5 Press Ups; 5 Squats; 5 Hollow Rocks
Then:
Backsquat 3-3-3-3-3
- 20kg, 30kg, 40kg,… 50kg, 55kg, 60kg, 65kg, 67.5kg (PB)
First time done heavy squats since about 9 months (July 2012).
Knee felt ok, still makes the crinkling sound and it did a pop. Feels fine next day.
Added 5kg to a previously difficult PB – very surprised
Then:
L-Sits and L-Pull Ups … l-sits have suffered due to lack of training
Shoulder mobility and lacrosse ball afterwards and a few pull ups
@Shrewsbury
A bit to keep on top of things:
- 3 x 15 Press Ups
- 3 x 15 Squats (knee felt clicky afterwards)
@Home
Trying to rebuild some levels for the Open. Did throughout day in order:
- 7 x 7 Pull Ups (strict) + 1
- 5 x 10 Toes-To-Bar / Knee-To-Elbow
- 5 x 15 Press Ups
@Crossfit
Crossfit Open 13.1
17 minute AMRAP of:
40 Burpees (to a 6” target with both hands)
30 Snatch, 35Kg
30 Burpees
30 Snatch, 62.5Kg
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
Count: 100 (with about a minute to spare)
Tiebreak time end of snatches: 11:15
@Crossfit
Warmup: 400m run; shoulder stretch; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 OHS (20kg)
Then:
3-3-3-3-3 Push Press
- 20kg, 30kg, 40kg,… 50kg, 40kg, 40kg, 40kg, 40kg, 50kg
(shoulder hurting a bit…. had to lower down)
Then
3 Rounds
- 5 x Thrusters (heavy – 40kg)
- Shuttle Runs 10-20-30-40m
Time: 6:11
@Crossfit
Warmup: run 400m; wall stretch; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 OHS (20kg bar)
Then:
20 minute, as many rounds as poss:
- 7 x DB Clean and Jerk (10kg)
- 15 Press Ups
- 20 Walking Lunges with overhead plate (15kg)
Count: 5 rounds + 7 cleans
After:
Some pull ups; and about 30+ toes-to-bar in 3 sets
@Crossfit
Warmup: 200m run; 2 x 5 pull ups; press ups; sit ups; squats
Then:
3 rounds of:
- 1 minute Wall Ball (10kg)
- 1 minute DB Split Snatch (10kg)
- 1 minute Box Jumps (24”)
- 1 minute Sit Ups
- 1 minute Push Press (30kk from rack)
Count: 85, 60, 64 (out of fitness and after effects of cold)
Then:
Muscle-Up Progression. Staying away from actual muscle-up and more concentrating on the static part of the move with feet assistance. Learnt not to put head through too early which helped on not doing the hold transition.
@Crossfit
Warmup: run 400m; squat matrix; bergener warmup
Then:
Working on a x1 Snatch (squat)…. more on technique
- 20kg, 20kg, 20kg, 30kg, 30kg,….. 32.5kg, 32.5kg…. x10 35kg, 30kg….some fails
@Crossfit
Warmup #1: 10 minutes of: foam rolling; thoracic, ankle stuff
Warmup #2: 5 minutes of double-unders; lunges; reverse lunges; stipper stretch; inch worm press ups;
Then:
5 Rounds of:
- 15 sec of Deadlift (70kg)
- 45 sec rest
- 15 sec DB Split Cleans (2x12.5kg)
- 45 sec rest
- 15 sec high Box Jumps (28”)
- 45 sec rest
Count: 18, 17, 18, 16, 20
Then:
Some Muscle-Up progression. Got 2 out of 3 at end with kipping
Left shoulder isn’t liking ring dips at minute (seems located in deltoid/tricep)
@Crossfit
Warmup #1: Foam rolling and some glute stretches
Warmup #2: 400m run; ankle mobility swirls; knee; elbow; squat matrix; clean teks
Working towards a v.heavy (but more on technique for hip extension):
- Power Clean
- Hang Squat Clean
Count: 20kg, 20kg, 30kg… 45kg, 50kg, 50kg, 55kg, 60kg (F0), 60kg (F1), 60kg (F1)
Knee surviving but making the pop noises afterwards
@Crossfit
Warmup #1: Foam rolling and ankle mobility
Warmup #2: 400m run; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats; ankle mobility; shoulder stretches
Then:
Teamed with Matt
- 3K Rowing
- ‘Fran’ (30kg Thrusters & Pull Ups)
Time: 13:?? ; Count: 1 Round + 15 Thruster+Pull Ups
- did a 15 and a 21 sets
@Crossfit
Warmup: 400m run; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats
Then:
3-3-3-3-3 Push Press
- 20kg, 30kg, 30kg…. 40kg, 50kg
Chris stopped me there as shoulder hurting on lowering weights. Felt ok for doing 55+ but decided to switch to some stretches instead.
Then:
7 Rounds
- 7 Towel grip chin-ups (2 handed grip)
- 7 Box Jumps (24”)
Time: 11:??
@Crossfit
Warmup: skipping; lunges; reverse lunges; stripper stretch; inch worm; squat matrix
Then:
18 Minutes AMRAP:
- 8 DB Snatch Squat (per arm) 7kg
- 16 Ring Dips (purple band; did most 1st set unassisted)
- 24 Wall Balls (Black/HT)
Count: 3 Rounds + 11 Snatches
(left shoulder still giving grieve; back fine)
@Crossfit
Warmup: 400m run; 3 x dead bugs / 2 x 30sec plank
Then:
Deadlift 5-5-5-5-5
- 40kg, 60kg, 80kg, …. 95kg, 97.5kg, 100kg, 102.5kg (PB) out-of-time
Then:
15-12-9
- STOH (mainly Push Perk/Push Press)
- Toes-To-Bar
Time: 7:03
@Crossfit
Warmup: 400m row; 28 squats (different feet positions), clean warmup
Working towards a max of Clean:
Bit busy and first time for ages that done squat cleans:
3x20kg, 3x20kg, 3x30kg,….. 3x40kg, 2x45kg, 50kg, 52.5kg, 55kg (F)
Then:
Crossfit 12.1 – 7 Minutes of Burpees
- 75
@Home
Been a while as been over Shrewsbury, so thought I’d better do some before CF
Warmup: 10 Burpees
Then 3 Rounds:
- 7 Pull Ups (strict)
- 10 Press Ups
- 15 Squats
- 5 Ring Dips
Time: 8:13
@ English National Indoor Rowing Championship
500m row
Time: 1:39.8
- Last year championship was: 1:42.8
- Last 500m was 1:39.2 (PB) on 19th July, 2013
@Crossfit
Warmup: 500m row; lunges; spiderman; forward rolls
Then:
Snatch 1-1-1-1-1-1-1 (working upwards)
- 3x17.5kg, 27.5kg, 30kg,… 30kg, 32.5kg, 35kg, 37.kg, 40kg (F), 40kg (F), 40kg
Then:
For 8 minutes, complete on each minute:
- 3 Pull Ups
- 6 Press Ups
- 9 Squats
@Crossfit
Warmup: 3 minutes skipping; shoulder stretches; samson stretches
Then:
Push Jerk 3-3-3-3-3 for new max:
- 15kg, 20kg, 30kg,… 40kg, 50kg, 55kg, 57.5kg, 60kg (PB), 40kg
Then:
3 Rounds for time:
- 10 DB Split Cleans (10kg)
- 30 Walking Lunges – DBs held in rack position
Time: 10:03
@Crossfit
Warmup: 500m row; lunges; reverse lunges; stripper stretch; spiderman; inch work; deadbugs
Then:
Deadlift 3-3-3-3-3
- 20kg, 40kg, 70kg, 92.5kg…… 102.5kg, 105kg, 107.5kg, 110kg (F1), out of time
Then:
18-12-6
- Goblet Squats
- Press Ups (arms down waist more)
Time: 3:05
Notes:
Been suffering with bad back. Even at work today it was sore and the idea of doing squats seemed impossible. Got home and rubbed the ball on the Gluteus Medius (left side)…. worked wonders. Seems to relate a lot to my back ache.
--> more stretches and trigger point work should help.
Also dealt with shoulder quite well over weekend with two points over the ridgeline (supraspinatus) on back of left-shoulder. Has got rid of most of the pain apart from bit on outside above tricep.
@Crossfit
Warmup: 2 mins skip; bear crawl; broad jumps; burpees match broad jumps; repeat twice
Then:
AMRAP 5 minutes:
- 2 Power Snatches (30kg)
- 5 Over-Bar Burpees
< rest 2 minutes >
2 minutes:
- Thrusters (30kg)
< rest 2 minutes >
2 minutes:
- Max Double Unders
< rest 2 minutes >
5 minutes:
- 6 Hang Power Cleans (30kg)
- 6 Hand Release Press Ups
- 12 Squats
Count: 5 rounds + 1 Burpee; 14; 4; 4 Rounds + 1 PC
(Again – can’t do double-unders)
After…. hurt left side of buttock/back –> stretches and trigger point therapy
@Crossfit
Warmup: 500m row; lunges; reverse lunges; stripper stretch; spiderman complex; inch worm
Then:
Work to a x1 max Split Jerk:
- 20kg x 5, 30kg x 4, 40 x 3; … 50kg, 60kg, 65kg, 65kg, 65kg
(65’s had a tiny bit of a press in them…. have done 70 before)
Then:
5 Rounds of:
- 9 Overhead Squats 25kg
- 9 Pull Ups
Time: 8:49
@Crossfit
Warmup: 400m row; 2 x 10 Pull Ups; Press Ups; Overhead Squats; Hallow Rocks
Then:
5 Rounds:
- 6 Toes To Bar
- 12 Press Ups
- 18 Wall Ball
Time: ??
Was extremely sluggish. Wall Ball particularly - had to switch to low-target. Really couldn’t get into things and my shoulder was giving issues. Might be from what ate in day – albion shortbread and a pasty late on….
Left Shoulder: Pain down outside and pain extended slightly to bad at mid height. Pain lowering weight down, and some pain on T2B activation.
@Crossfit
Warmup: Can’t remember
Then:
Push Press 3-3-3-3-3
- 20kg, 30kg, 40kg, 50kg,… 57.5kg (F3), 45kg, 45kg, 45kg, 45kg
Was meant to be across at 57.5, bit much. And shoulder wasn’t having it.
3 Rounds
- 10 Burpee Box Jump
- 10 Chest to Bar Pull Ups
Time: 9:18
(feeling unfit… pull ups are well hard)
@Crossfit
Warmup: 400m row; pvc warmup of movements, then bar warmup of movements
Then:
AMRAP 12 Minutes
5 Overhead Squats
5 Front Squats
5 Back Squats
5 Push Press
5 Push Jerks
5 Split Jerks
5 Hang Power Cleans
5 Power Cleans
5 Deadlifts
Count: 3 rounds
- Wasn’t listening – did 3 reps instead of 5… ooops
@Crossfit
Warmup: 500m row; 27 squat types; thoracic spine
Then:
Working up to a maximum Clean (did power clean because of back issues)
- 10 x 20kg; 2 x 30kg;…. 40kg, 45kg, 50kg, 55kg, 57.5kg, 60kg, 62.5kg (F), 62.5kg (F), 62.5kg (equal PB)
@Crossfit
Been suffering a bad back since before xmas. Hurt 4 times in total.
Still sore, but most of mobility back. Will be taking some things easy
Warmup: row 500m; lunges fwd and back; stripper stretch; inch worm; dead bugs
Then:
Backsquat light – 5x5
- 3 x 5 20kg…. 4 x 5 30kg, 1 x 5 35kg
Then:
1000m row as fast as possible
Time: 3:45.4 (PB)
@Crossfit
Warmup: row 500m; burgender warmup
Then:
1-1-1-1-1 Snatch
- 4x20kg…. 5 x 30kg (@70%)
Then:
12 minutes AMRAP ladder:
- 1, 2, 3… Burpees
- 1, 2, 3… Pull Ups
Count: 10BU + 6PU
