31st March, 2012

@ Gym with Jay / London

Warmup: 5 minutes of 30 seconds movements

Then:
A reasonable pace on following random stuff:
- 20 KB Swings (16kg)
- 10 DB Squat Cleans (10kg)
- 3 x 10 bar dips (alternate turns)
- 3 x 10 assisted pull ups (35kg alternate turns)
- 3 x 10 clean and jerk (30kg); rest is bicep curls on 17.5kg

Then:
45 minutes Spin Class

28th March, 2012

@Crossfit

Warmup: 400m run; 2x10 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Dumbell Complex. Work to a maximum weight of completing the complex
3 attempts allowed, aim to beat previous PB of 17.5kg
- 5 x DB Deadlift
- 5 x DB Hang Squat Clean
- 5 x DB Push Press
- 5 x DB Front Squat

Count (2xDBs): 12.5kg (warmup), 15kg, 17.5kg, 20kg (PB)

Then:
5 Rounds for time of:
- 9 Ring Dips (purple band – intensity required)
- 6 DB Cleans (2x12.5kg)
- 3 Deadlifts (70kg)

Time: 9:37

27th March, 2012

@Crossfit

Warmup: 400m light run; Dead Bugs; Jimmy Buffet; Dead Bugs; Jimmy Buffet; Dead Bugs; Wrist Mobility

Then:
Front Squat - work across a x5 at 85%. 5-5-5-5-5
- 20kg, 30kg, 40kg x 3, 45kg, 45kg, 45kg, 45kg, 45kg

Then:
500m row

Time: 1:41.5 (PB)
- Compared to 1:42.8 on 12th Februrary 2012

26th March, 2012

@Crossfit

Warmup: 400m light run; 3x5 CTB Pull Ups; Press Ups; Sit Ups; Squats

Then:
Push Press - work across a x3 at 85%. 3-3-3-3-3
- 20kg, 30kg, 40kg, 47.5kg, 47.5kg, 47.5kg (F3), 47.5kg, 47.5kg, 47.5kg (one extra given time).

Then:
3 Rounds for time:
- 10-20-30-40 Shuttle Runs
- 15 Kettlebell Swings (16kg)

Time: 5:22 (utter lung buster)

25th March, 2012

Leisurely walk up Grinshill

24th March, 2012

@Crossfit

Warmup: 400m run; ankle mobility; shoulder mobility; lunges; hip stretches; pull ups; thruster warmups etc

Then:
12.5 Crossfit Games Open

Continue for as many reps as possible in 7 minutes:
- 3 Thrusters (45kg)
- 3 Chest-To-Bar Pull Ups
- 6 Thrusters (45kg)
- 6 Chest-To-Bar Pull Ups
- 9 Thrusters (45kg)
- 9 Chest-To-Bar Pull Ups
Etc…

Count: 24 – Thrusters main problem

22nd March, 2012

@Crossfit

Warmup: 400m run; ankle mobility; hip stretches; PVC warmup for clean; repeat with 15kg bar

Then:
Working to a x1 max Clean complex (working on hip extension):
- 1 Hang Squat Clean (lift from ground in clean fashion first)
- 1 Squat Clean (from ground)

20kg, 35kg, 40kg, 45kg, 45kg, 47.5kg, 50kg (F2), 50kg, 52.5kg (F1)

Note: Caught the clean on 52.5kg but couldn’t lift FS. Weak FS seems the bottleneck.

Practiced for 12.5 afterwards. Couple of 45kg Thrusters for feel (yuk!) and about 4 sets of 5-6 Chest to Bar Pull Ups