31st August, 2015

@CrossfitGS

Warmup: run; lunge complexes (normal, hands down, side, overhead, overhead side); glute and ankle stretches

Then:
5x8 Back Squats
- 20kg, 30kg, 40kg, 50kg, 55kg

Then:
21-15-9
- Thrusters (20kg)
- Ring Rows
- Sit Ups

Time: 6:47

30th August, 2015

@Windgather

Climbing – Teaching + 3 Severes and a few solos with rack and rope backpack.

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

28th August, 2015

@CrossfitGS

Warmup; run; skips; game sprints

Then:
EMOM 24minutes rotating through:
- 4 x Push Press + 8 Reverse Lunges (30kg)
- 10 Box Jumps
- 30 Double Unders + 5 Pull Ups (kipping)

Had problems with lunges and heart rate. At about 10 min mark dropped weight to 25, and reduced lunges to 6 + 8 box jumps.  Otherwise ok – first time on pull ups since at GS. Not too bad

26th August, 2015

@CrossfitGS

5 x 5 Front Squat
- went easyish as a bad right knee. 50Kg

Then:
5 Rounds (using 30kg – with aim of smoothness):
- 12 Deadlift
- 9 Hang Cleans
- 6 Push Press

Time: 8:33

24th August, 2015

@CrossfitGS

Warmup: 4 runs; skips; crab walks etc

Then:
Practice on handstand kick ups

15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest
15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest

Pistol progressions

Then:
5 Rounds for time:
- 8 Pistols
- 10 KB Swings (12kg)
- 12 Toes to Bar

Time: 10:33

23rd August, 2015

@Home

5 Rounds with plenty of time:
- 6 Pull Ups
- 3 Ring Dips –> 4th, 5th were 6 with thin band
- 6 Pistol progression (thick band / half way)

Then:
50 Burpees. Set pace interval at 10/min. Time: 5:00