31st October, 2015

@CrossfitGS

Lifting Class:
Snatch. Light work on 1 Hip + 1 Hang. Then, onto heavy singles from floor. 45Kg (not a pretty one). Mostly kept losing speed and committing under the bar. Hip drive felt an improvement from previous prompts given by Rich.

Gymnastics (30 min):
Muscle up progressions. 3x5 ring rows; 3x5 jump and catch in dip + press; 3x5 same but with higher rings and false grip start.

Followed by, Handstand work. Practiced smoother kick ups + balancing from wall; Then single arm balance. Good show – managed to do with either arm.

30th October, 2015

@CrossfitGS

Warmup: Run, High Kicks, 2 x … Lunge complex, Double Wallball, Run

Then:
Split Jerk 3-3-3-2-2-2-1-1-1
- 20kg, 20kg… 3x30kg, 3x40kg, 3x50kg, 60kg, 70kg, 75kg (F), 75kg (PB)

The 75kg was a bit of a pressout. Rich noted that elbows were down during drive, raise them and concentrate of getting drive from body / shoulders through the bar.

Then:
18 minutes EMOM (6 rounds):
- 1st minute: 3 Backsquats (40kg) + 5 Box Jumps (24”)
- 2nd minute: 15 Russian Kettlebell Swings (20kg)
- 3rd minute: 10 Press Ups + 30 Skips

29th October, 2015

@CrossfitGS

Mobility class with Liz. Then, some soft tissue work with Rich – calf, quads, hamstring

28th October, 2015

@CrossfitGS

Warmup: some skipping; lunges and practices on each movement

“Dirty 30”:
- 30 Box Jumps 24”
- 30 Jumping Pull Ups
- 30 KB Swings 16Kg
- 30 Walking Lunges
- 30 Knees to Elbows
- 30 Push Press 20Kg
- 30 Back Extensions
- 30 Wall Ball 5Kg
- 30 Burpees
- 60 Skips

Time: 22:42
Really struggled with the K2Es… lost a lot of time. I think was a 6/5/4 then 1s.
Week off hasnt helped, but was surprised that WB felt easier than normal.

22nd October, 2015

@CrossfitGS / Morning Class

5 x on the 3 minute mark:
- 6 Ring Dips
- 1 set max Strict Pull Ups
Switched to Ring Press Ups and inclined pull ups at 4th round.

Then:
3 RTF:
- 30 KB Swings (12Kg)
- 30 Squats
- Run 200m

Time: 12:??

17th October, 2015

@CrossfitGS (Morning)

Olympic Lifting Class
Two halves:
- Power Snatch + 2 OHS. All on technique – worked up to 30Kg. Rich said hip extension lagging – try pausing for 3 seconds in hang position to force more hip power.
- Split Jerk. On technique – 20-50Kg. Aiming to get front foot forward far enough – worked well with practice.

Gymnastics Class
Inversion routines: Candlestick, Skin the Cat + reverse. Managed with L-Sit
Headstand and handstand progressions…. pretty bad at headstand

16th October, 2015

@CrossfitGS

Strength:
Turkish Getups… 15Kg & a 15Kg Barbell
Toe to Bar… technique – getting there… just the volume is a trouble now.

Then:
10-8-6-4-2 OTB Burpees
20-16-12-8-4 DB Snatches (10Kg)

Time: 6:18
(one of slowest times – burpees were killing me)

15th October, 2015

@CrossfitGS

Mobility Class with Liz. Glutes and Hamstrings

14th October, 2015

@CrossfitGS

Push Jerk – to a heavy x3
- 20kg x2, 30kg x2, 40kg, 50kg, 60kg, 60kg, 30kg

60kg felt fine. Was with a new guy so didnt push it.  Have previously done 65kg which was a stretch due to lower down – get that sorted and think 70kg would be possible.

Then:
90 seconds HSPUs; 90 seconds Pull Ups; 90 seconds Rest
60 seconds HSPUs; 60 seconds Pull Ups; 60 seconds Rest
30 seconds HSPUs; 30 seconds Pull Ups; 30 seconds Rest

Used a plate and two Abmats. So just a little HSPU. No idea on count. Think it was about 35 HSPU on first round.

12th October, 2015

@CrossfitGS

Strength training with the 2 coaches from California.

This was mostly about body stabilisation & core strengths. They went through a bunch of exercises quite quickly. Can remember:
* Quite a lot of warms on body/core
* Lunge based things
* TGUs (16kg)
* Single DB strict press in lunge position (15kg)
* 3 walks to sign & back with 15Kg DBs in rack position

Was pretty tired from diving and lack of sleep.

11th October, 2015

@Eccy Delph

Scuba Diving; Buddied with Phil + Denise & Ian
Water Temp 14C. Mainly around the roped sections.
#1: 29 minutes, max 16.5m
#2: 30 minutes, max 15.2m

First dives since Sept 2014! Phil was the same

9th October, 2015

@CrossfitGS

x3 Backsquat:
- 15kg, 25kg, 45kg, 55kg, 65kg, 70kg, 75kg (PB)

Then:
10 Minute AMRAP:
- 8 Pull Ups (should have been 10, but still getting into it)
- 15 KB Swings (16Kg)
- 20 Box Jumps (24”)

Backsquat was scruffy – but very happy to see improvement for once

4th October, 2015

@Roaches

Long walk in with rucksack from tea house.

Climbing with Mariusz. Lead climb:
- Heather Slab (S 3c *)
- Inverted Staircase (D ***)
- Damascus Crack (HS 4b *)
- Chicken Run (HVD *)

Finished with setting/demoing an abseil on Chicken Run for Mariusz. Long walk back. Helicopter coming in to evac a casualty – girl with a compound fracture to leg.

2nd October, 2015

@CrossfitGS

After warmup….
Warmups on HS Pressups, DLs, Cleans to 50kg

Then:

Workout #1… 5 minutes
2-4-6-8-10-etc
- Handstand Pushups (2 plates + mat)
- 60Kg Deadlift

5 minutes rest

Workout #2…. 5 minutes:
2-4-6-8-10-etc
- Power Cleans (50Kg)
- Goblet Squats (16Kg KB)

Count: 82 + 46