18th November, 2015

@CrossfitGS

EOMOM (1 set every 2 minutes):
- 3 sets of: x3 Strict Press – 30-35-40
- 3 sets of: x3 Push Press – 50-55-55
- 2 sets of: x3 Push Jerk – 55-60
60Kg felt pretty easy. Plan was for 65 but didn’t realise was just 2 sets of PJ

Then:
10 Rounds of Cindy EMOM. If fail to complete round in minute, then rest on next minute. Scaled to 4 Pullups, 8 Pressups, 12 squats
Count: 9 Rounds (rested on the 7th)

Then:
45 Sit ups (unbroken) + ankle mob and calf stretches

23rd April, 2013

@Home

Taken a fair while, but my back seems to have finally eased off a lot over the last couple of days (nearly 2 weeks to recover). Still a bit of trouble when standing up at work after sat down for ages, and a bit of pain down back of right hip.

Routine and motivation has taken a blow since Colin’s death. I’ll push back into it on Monday after the funeral, but just tried to wake up a few muscles tonight at home.

Warmup:
- 20  Burpees
- 3 x … 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
- 5 Rounds of Cindy (150 reps) ~not pushing too quick 8:00 minutes.

Then (no time limit)
- 3 x … 5 Ring Dips; 10 K2Es; 10 Walking Lunges

7th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; 5 Press Ups; 5 Hollow Rocks; 5 Squats

Then:
Working as a team with Matt, one person does a round, whilst other rests:

A) For 5 minutes;
- 5 Ground To Overhead (45kg)

Rest 2 minutes

B) For 10 minutes (Cindy):
- 5 Pull Ups
- 10 Press Ups
- 15 Squats

Count: A) 9 Rounds + 3; B) 9 Rounds + 14 Squats
Good workout, enjoyed it.

After:
Some Muscle-Up Practice. Assisted and Normal… about 6

3rd May, 2012

@Crossfit

Warmup: 400m run; lunges; reverse lunges; stripper stretch; inch worm; scorpion broad jump

Then:
Crossfit ”CINDY”. AMRAP in 20 minutes of:
- 5 Pull Ups
- 10 Press Ups
- 15 Squats

Count: 14 rounds + 2 Press Ups

21st November, 2011

@Crossfit

Warmup:
- 400m run
- 3 x 5 Pull Ups
- 3 x 5 Press Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats

Then:
Complete modified Cindy “Spealler vs Khalipa” for time:
- 1 Clean and Jerk (30kg)
- 1 Round of Cindy
- 2 Clean and Jerks
- 1 Round of Cindy
- 3 Clean and Jerks
- 1 Round of Cindy
- Etc
- 10 Clean and Jerks
- 1 Round of Cindy

Time: 30:52
(was 15minutes end of round 6, but then struggled for pace)

28th October, 2011

Morning @ Crossfit

Warmup:
- 400m light run
- 3 x 5 KB Swings
- 3 x 5 Press Ups
- 3 x 5 OHS
- 3 x 5 Pull Ups

Then:
5 Rounds. Each round is 3 minutes of work:
- 200m run
- In remaining time: complete AMRAP of Cindy (5 Pull Ups, 10 Press Ups, 15 Squats). Start at same point you left off on previous round
- 1 minute rest

Count: 7 rounds + (5 pull ups + 10 press ups + 2 squats)

16th September, 2011

@Crossfit

Warmup:
- 400m light row
- Burgener warmup

Then:
30 minutes working up to a single max snatch.
- 32.5kg max power snatch
- 30kg max good OHS

Then:
AMRAP in 10 minutes of:
- 3 Power cleans (32.5kg)
- 5 Pull ups
- 10 Press ups
- 15 Squats

Count: 5 rounds + 2 cleans.

26th August, 2011

@Crossfit

Warmup:
400m light run.
5 rounds with 5-4-3-2-1 reps:
- Overhead Squat (15kg)
- Kettlebell Swing (16kg)
- Burpees

Then:
Variation of “Cindy” workout …
3 x 5 minute sets with as many rounds as possible – rest 2 minutes between sets.
(begin each 5 minute set where you finished the previous one).
- 5 Pull ups
- 10 Press ups
- 15 Squats

Count: 9 rounds + (5 pull ups + 7 press ups)
S1: 3 Cindy –> 13 Sqt
S2: 2 Sqt –> 2 Cindy –> 13 Sqt
S3: 2 Sqt –> 2 Cindy + (5 PuUp + 7 PrUp)

Then:
Skill work on Muscle-Ups on rings – working on progression in strict form.
Need to work on making pull up with false grip an inch or two deeper.

Then:
Myofascial release on calfs and quads with ball and foam roller.

22nd August, 2011

Morning:
~5 mile walk from Stalybridge – approx 90 minutes.

Evening @ Home:
Crossfit’s “Cindy”…. Wearing 5kg weight vest.
As many rounds as possible in 20 minutes:
- 5 pull ups
- 10 press ups
- 15 squats

Count: 10 rounds + 5 pull ups

6th August, 2011

@Crossfit

Warmup

Then:
In 3 minutes…
Complete 2 rounds of Cindy (5 pull ups/10 press ups/15 squats)
Then in the remaining time perform max reps ground to overhead.

Rest 1 minute…

In 6 minutes…
Complete 3 rounds of Cindy (5 pull ups/10 press ups/15 squats)
Then in the remaining time perform max reps ground to overhead.

Rest 2 minutes…

In 9 minutes…
Complete 5 rounds of Cindy (5 pull ups/10 press ups/15 squats)
Then in the remaining time perform max reps ground to overhead.

Count: 5 – 6 – 0 (4rds + 2 pull ups) (27.5kg)