13th November, 2015

@CrossfitGS

Overhead Squats x5 reps to heavy singles (no time):
- 20kg, 30kg, 35kg, 40kg, 45kg (F5 PB), 45kg(F1)

Then:
AMRAP split into 4 intervals of 2 minutes work; 1 minute rest:
- 8 Toes To Bar
- 8 Kettlebell Swings (16Kg)
- 8 Box Jumps (24”)

Count: 5 Rounds + 1 Box Jump

29th August, 2015

@CrossfitGS

Warmup based around squat

Then, aiming for:
10 x (1 snatch balance + 1 OHS)
- 20kg –> 35kg

10 x 1 Snatch High Pull
- 35kg –> 40kg

Squat Snatches
- 30kg –> 35kg

27th July, 2015

@Crossfit GS

Warmup

Then:
Working to a heavy Overhead Squat
- 20kg, 30kg, 35kg, 40kg (x3)

Then:
3 Rounds for time:
- 15 Overhead Squats
- 9 Thrusters
- 200m run

Tried 1st round with 30kg… dropped to 20kg
Not sure on time but was last and completely wiped out

3rd July, 2013

@Crossfit

Warmup: 200m run; lunges; spiderman lunges; shortened burgener warmup

Then:
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)
- 800m Row
- 50 Wall Balls (5kg)
- 800m Row
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)

Timed out at 30:00 on 3 Power Snatches
(had to swap in rowing as heel still hurts)

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

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

18th January, 2013

@Crossfit

Warmup: 500m row; lunges; reverse lunges; stripper stretch; spiderman complex; inch worm

Then:
Work to a x1 max Split Jerk:
- 20kg x 5, 30kg x 4, 40 x 3; … 50kg, 60kg, 65kg, 65kg, 65kg
(65’s had a tiny bit of a press in them…. have done 70 before)

Then:
5 Rounds of:
- 9 Overhead Squats 25kg
- 9 Pull Ups

Time: 8:49

14th January, 2013

@Crossfit

Warmup: 400m row; pvc warmup of movements, then bar warmup of movements

Then:
AMRAP 12 Minutes
5 Overhead Squats
5 Front Squats
5 Back Squats
5 Push Press
5 Push Jerks
5 Split Jerks
5 Hang Power Cleans
5 Power Cleans
5 Deadlifts

Count: 3 rounds
- Wasn’t listening – did 3 reps instead of 5… ooops

21st December, 2012

@Crossfit

Warmup #1: Foam Rolling; 10 press ups; 10 pull ups
Warmup #2: Row 400m; spiderman complex; wall stretches; ankle stretches; 5 wall squats

3-3-3-3-3 Overhead Squat:
- 15kg, 20kg,… 25kg, 30kg, 35kg, 40kg (PB)

Farmers Walk (30ft). Weights + handles (~10kg)
- 60kg,…. 100kg, 120kg (PB), 130kg (F)

6th November, 2012

@Crossfit

Warmup: 500m row; ankle stretches; 10 flying squats; thoracic stretches; shoulder stretches

Then:
3-3-3-3-3 Overhead Squat
-15kg; 20kg;…. 30kg, 32.5kg, 35kg, 37.5kg, equal PB - no time for 5th

Then:
5 Rounds of:
- 5 Power Cleans (50kg)
- 5 Box Jumps (26”)
- 5 Toes-to-Bar

Time: 7:21

23rd October, 2012

@Crossfit

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

Then:
5 Rounds of:
- 3 minute AMRAP
-- 3 Toes-To-Bar
-- 6 Overhead Squats (30kg)
-- 9 Box Jumps (24”)
- 2 minutes rest

Count: 8 Rounds

After:
Quad and shoulder stretches

11th October, 2012

@Crossfit

Warmup: 400 run; ankle/knees; walking lunges; reverse lunges; glide lunges; squat and snatch work; 30kg OHSs

Then:
21-15-9 of:
- Overhead Squats (25kg)
- Ball Slams (10kg)
- Burpees

Time: 16:01
(still unfit and recovering – this was slow!)

5th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Wall Squats; 5 Press Ups; 5 Goblet Squats; 5 Sit Ups; 5 Overhead Squats; 5 Pull Ups

Then:
Work to a new max for 5-5-5-5-5 Shoulder Press:
- 20kg, 30kg,… 35kg, 37.5kg, 40kg, 41kg (PB)

After each set, do parallete L-Sit for max time: 4 x ~20+ seconds

Then:
- 5 Overhead Squats (20kg)
- 400m Run
- 10 Overhead Squats (17.5kg)
- 400m Run
- 15 Overhead Squats (15kg)

Time: 7:34

16th August, 2012

@Crossfit

Work up to a maximum for:
- 1 Power Clean
- 2 Split Jerks

Count: 62.5kg (PB)
(got a poor clean at 65kg)

3 Rounds:
- Run 200m
- 11 Hand Release Press Ups
- 5 Overhead Squat (20kg)

Time: 5:48

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

13th February, 2012

@Crossfit

Warmup: 500m row; Bergener stretches

Then:
Work to a x3 max Overhead Squat
- 15kg, 15kg, 20kg, 25kg, 27.5kg, 30kg, 32.5kg, 35kg, 37.5kg (F1), 37.5kg

Then (no rests):
In three minutes:
- run 200m
- as many box jumps (24”) as possible in remaining time
In three minutes:
- run 200m
- as many burpees as possible in remaining time
In three minutes:
- run 200m
- as many one arm dumbell snatches (7kg DB) as possible in remaining time

Count: 28, 14, 16

5th December, 2011

@Crossfit

Warmup:
- 400m light Run
- Ankle Mobility, Spiderman Complex
- 3 x 5 of OHS (pvc), Pull Ups, Press Ups, Sit Ups

Then:
Work to a max x3 Overhead Squat
- 20kg, 25kg, 27.5kg, 30kg, 32.5kg, 35kg (F3), 35kg, 37.5kg (PB)

Then:
12 minute AMRAP
- 5 Push Press (30kg from ground)
- 7 Pull Ups
- 15 Squats

Count: 8 Rounds + 1 PP

19th October, 2011

@Crossfit

Warmup:
- 500m row
- Hip stretches
- Back stretches

Then:
Work to a x3 rep max Overhead Squat:
- 15kg, 20kg, 25kg, 30kg (=PB), 32.5kg (F3), 32.5kg (F3), 30kg, 30kg

Then:
3 rounds for time:
- 10 Hang Clean (25kg)
- 15 Press Ups

Time: 3:36

12th October, 2011

@Crossfit

Warmup:
- 400m row
- 3 x 5 Press Ups
- 3 x 5 Pull Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats
- OHSs (pvc)

Then:
Work on heavy triplets (aim to increase weight on each lift).
3-3-3 Overhead Squats: 25kg, 27.5kg, 30kg (PB)
3-3-3 Front Squats: 40kg, 45kg, 50kg (PB)
3-3-3 Back Squats: 52.5kg (F2), 52.5kg, 55kg (F1)

11th October, 2011

Evening @ Home

Warmup:
- Skipping: 120 reps
- 2 x 10 Press Ups
- 2 x 10 Squats
- 2 x 10 Bench Dips
- 2 x 10 Sit Ups

Then:
5 rounds of:
- 7 Ring Dips
- 10 Press Ups
- 10 K2Es
- 10 OHS (8Kg bar)

Time: 23:25