28th June, 2013

@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

27th June, 2013

@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

24th June, 2013

@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

23rd June, 2013

@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

21st June, 2013

@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.

19th June, 2013

@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.

17th June, 2013

@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

14th June, 2013

@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

12th June, 2013

@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

11th June, 2013

 

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

10th June, 2013

@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

7th June, 2013

@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