30th January, 2013

@Home

2 x Max Press Ups in 2 Minutes (10 mins rest between)
- 47, 52

27th January, 2013

@ 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

26th January, 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

23rd January, 2013

@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

21st January, 2013

@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.

20th January, 2012

Hiking @ Dovestones

2 hours up and down in the snow.

19th January, 2013

@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

18th January, 2013

@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

17th January, 2013

@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.

Tuesday, 15th January, 2013

@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)

14th January, 2013

@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

10th January, 2013

@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)

8th January, 2012

@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)

2nd January, 2013

@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