19th January, 2013

@Crossfit

Warmup: 2 mins skip; bear crawl; broad jumps; burpees match broad jumps; repeat twice

Then:
AMRAP 5 minutes:
- 2 Power Snatches (30kg)
- 5 Over-Bar Burpees
< rest 2 minutes >
2 minutes:
- Thrusters (30kg)
< rest 2 minutes >
2 minutes:
- Max Double Unders
< rest 2 minutes >
5 minutes:
- 6 Hang Power Cleans (30kg)
- 6 Hand Release Press Ups
- 12 Squats

Count: 5 rounds + 1 Burpee; 14; 4; 4 Rounds + 1 PC
(Again – can’t do double-unders)

After…. hurt left side of buttock/back –> stretches and trigger point therapy

17th January, 2013

@Crossfit

Warmup: 400m row; 2 x 10 Pull Ups; Press Ups; Overhead Squats; Hallow Rocks

Then:
5 Rounds:
- 6 Toes To Bar
- 12 Press Ups
- 18 Wall Ball

Time: ??

Was extremely sluggish. Wall Ball particularly - had to switch to low-target. Really couldn’t get into things and my shoulder was giving issues. Might be from what ate in day – albion shortbread and a pasty late on….

Left Shoulder: Pain down outside and pain extended slightly to bad at mid height. Pain lowering weight down, and some pain on T2B activation.

6th July, 2012

@Crossfit

Warmup: 3 minutes skipping; Back stretching; shoulder stretching; calf stretching

Then:
Tried overhead squat (20kg) too much knee pain

Instead:
Push Press: 20kg…. 30kg, 40kg, 45kg, 50kg, 52.5kg, 55kg, 57.5kg (F0)

Then:
21-15-9
- KB Swings (16kg)
- Burpees

Time: 6:14

Note: Knee pain significantly worse last few days and now. Possible cause: Patella Tendentious. Must see physio

17th-26th May, 2012

 Sick

7th May, 2012

@Crossfit

Warmup: 400m run; walking lunges, reverse lunges, spiderman lunges, stripper stretch, sprint warmup

Then:
- Sprint training with bands

Then:
Fronts squats work 5-5-5-3-2-1 finding new maxes
- 20kg, 40kg;… 45kg;, 50kg; 52.5kg; x3=57.5; x2=57.5kg(F2); x1=58.5kg(PB)

Then:
Pushing Prowler with 2x15kg plates. About 50m forwards, then 50m backwards
x2

Notes: hurt neck quite bad.

1st-5th October, 2011

Resting back Injury.
Hurt on 26th Sept doing push press. Climbing on 30th Sept badly affected it.

9th-13th September, 2011

Sick – bit of cold and some aches (aka “man flu”)

Decided to take a break as previous 2 WOs have felt poor performance with noticeably sluggish warm ups & pull ups.

1st August, 2011

@Crossfit

Warmup

Then:
Backsquat- find a 5 rep max or work across at 80% of your 5RM.
- 45kg PB

Then:
5 rounds
- 9 vertical jumps
- 9 DB thrusters
- run 200m

Notes:
Didn’t finish – pulled calf muscle in right leg.
Upper middle slightly on righthand side – limping.