25th May, 2013

@Shrewsbury

5 hours Gardening work.

24th May, 2013

@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.

22nd May, 2013

@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

20th May, 2013

@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)

8th May, 2013

@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)

6th May, 2013

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.

5th May, 2013

@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

4th May, 2012

@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