26th March, 2013

@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

25th March, 2013

@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

22nd March, 2013

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)

March 20th, 2013

@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

19th March, 2013

2@Crossfit

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: ?:??

16th March, 2013

@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)

14th March, 2013

@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

12th Match, 2013

@Shrewsbury

A bit to keep on top of things:
- 3 x 15 Press Ups
- 3 x 15 Squats (knee felt clicky afterwards)

10th March, 2013

@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

9th March, 2013

@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

5th March, 2013

@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

4th March, 2013

@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

2nd-3rd March

@Shrewsbury

Clearing out garden-shed / garden work – 2 x 6 hours

1st March, 2013

@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.