31st October, 2015

@CrossfitGS

Lifting Class:
Snatch. Light work on 1 Hip + 1 Hang. Then, onto heavy singles from floor. 45Kg (not a pretty one). Mostly kept losing speed and committing under the bar. Hip drive felt an improvement from previous prompts given by Rich.

Gymnastics (30 min):
Muscle up progressions. 3x5 ring rows; 3x5 jump and catch in dip + press; 3x5 same but with higher rings and false grip start.

Followed by, Handstand work. Practiced smoother kick ups + balancing from wall; Then single arm balance. Good show – managed to do with either arm.

30th October, 2015

@CrossfitGS

Warmup: Run, High Kicks, 2 x … Lunge complex, Double Wallball, Run

Then:
Split Jerk 3-3-3-2-2-2-1-1-1
- 20kg, 20kg… 3x30kg, 3x40kg, 3x50kg, 60kg, 70kg, 75kg (F), 75kg (PB)

The 75kg was a bit of a pressout. Rich noted that elbows were down during drive, raise them and concentrate of getting drive from body / shoulders through the bar.

Then:
18 minutes EMOM (6 rounds):
- 1st minute: 3 Backsquats (40kg) + 5 Box Jumps (24”)
- 2nd minute: 15 Russian Kettlebell Swings (20kg)
- 3rd minute: 10 Press Ups + 30 Skips

29th October, 2015

@CrossfitGS

Mobility class with Liz. Then, some soft tissue work with Rich – calf, quads, hamstring

28th October, 2015

@CrossfitGS

Warmup: some skipping; lunges and practices on each movement

“Dirty 30”:
- 30 Box Jumps 24”
- 30 Jumping Pull Ups
- 30 KB Swings 16Kg
- 30 Walking Lunges
- 30 Knees to Elbows
- 30 Push Press 20Kg
- 30 Back Extensions
- 30 Wall Ball 5Kg
- 30 Burpees
- 60 Skips

Time: 22:42
Really struggled with the K2Es… lost a lot of time. I think was a 6/5/4 then 1s.
Week off hasnt helped, but was surprised that WB felt easier than normal.

22nd October, 2015

@CrossfitGS / Morning Class

5 x on the 3 minute mark:
- 6 Ring Dips
- 1 set max Strict Pull Ups
Switched to Ring Press Ups and inclined pull ups at 4th round.

Then:
3 RTF:
- 30 KB Swings (12Kg)
- 30 Squats
- Run 200m

Time: 12:??

17th October, 2015

@CrossfitGS (Morning)

Olympic Lifting Class
Two halves:
- Power Snatch + 2 OHS. All on technique – worked up to 30Kg. Rich said hip extension lagging – try pausing for 3 seconds in hang position to force more hip power.
- Split Jerk. On technique – 20-50Kg. Aiming to get front foot forward far enough – worked well with practice.

Gymnastics Class
Inversion routines: Candlestick, Skin the Cat + reverse. Managed with L-Sit
Headstand and handstand progressions…. pretty bad at headstand

16th October, 2015

@CrossfitGS

Strength:
Turkish Getups… 15Kg & a 15Kg Barbell
Toe to Bar… technique – getting there… just the volume is a trouble now.

Then:
10-8-6-4-2 OTB Burpees
20-16-12-8-4 DB Snatches (10Kg)

Time: 6:18
(one of slowest times – burpees were killing me)