@CrossfitGS
Mobility Class with Liz. Glutes and Hamstrings
Thursday, October 15, 2015
Wednesday, October 14, 2015
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.
Monday, October 12, 2015
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.
Sunday, October 11, 2015
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
Friday, October 9, 2015
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
Sunday, October 4, 2015
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.
Friday, October 2, 2015
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
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