30th September, 2011

@ Windgather

Climbing with Stuart and family.
6 routes alt-lead VDiff –> HS

29th September, 2011

Afternoon @ Hobson Moor

2.5 hours bouldering and climbing with John:
- Lead: The Harp (HS 4b)
- Lead: Pocket Wall (VDiff)
- Lead: Foghorn Groove (VS 4c)
- Solo: Ledge Way (HS 4b)

28th September, 2011

2 hours moorland hiking.

26th September, 2011

Afternoon @ Crossfit

Warmup:
- 400m light run
- 4x16 crossing star jumps and burpee combinations
- deadbug 2x30sec

Then:
- 5 x 3 reps Push Press @ 85% max (45Kg)

Then:
AMRAP in 5 minutes of:
- Clean Squat and Jerks (35Kg)
Count: 11

Then:
- 5K row for time: 22:02 (avg split-pace 2:12.2)

Then:
- A few Muscle-Up practice. First success - got 2 singles out of 5 attempts

22nd September, 2011

Afternoon @ Hobson Moor

4 hours climbing + picnic with Shaun & family. 5 routes… HS –> VS
- Solo > Pocket Wall (VD)
- 2nd : The Harp (HS 4b)
- Lead : Ledge Way (HS 4b)
- TR : Parker’s Eliminate (HVS 5a)
- Lead : Epitaph Corner (VS 4b)

Fell over backward and bruised heal of hand.

21st September, 2011

@Crossfit

Warmup:
- 500m light row.
- Duck walk
- Inch worm
- Lunge walk
- Reverse lunge walk

Then:
Work to a x3 rep maximum Back Squat.
Count: 20kg, 40kg, 45kg, 50kg, 55kg (PB), 57kg (F2)

Then:
10 rounds of sprints, each ‘on the minute’:
- Sprint 80m and walk back to start (must begin each on start of minute or its a DNF)

20th September, 2011

Morning @ Chill Factore

2 hours Snowboarding with Andy.

19th September, 2011

@Crossfit

Warmup:
400m light run
2 x ply squat
2 x calf rock
2 x wrist stretch
2 x samson lunge stretch

Then:
Work to a 2 rep maximum Split Jerk
Count (approx): 20kg, 30kg, 40kg, 45kg, 47.5kg, 50kg, 50kg, 52.5kg, 55kg (PB)

Then:
3 rounds for time (15-12-9 reps):
- chest-to-bar pull ups (jumping)
- burpees

Time: 7:08

18th September, 2011

@Eccleston Delph

Diving with Wayne, Mel & Yuri – 2 dives as a precursor to next weeks boat dive.

Dive #1:
15.9m max depth, 9.5m average - quite warm (15c). Visibility was terrible (0-2m at one point, so we came back to roped lines and swam through and around the Drifter cruiser for a while. Followed line back to the 10m platform where practiced deploying Mel’s SMB (using crack bottle) with Wayne. 3 minute safety stop was around 4-6m but fine. Swam back into ramp for exit.
Bottom time: 25 minutes

Dive #2:
Same as previous dive with a 12.5m max depth and 6.4m average. Wayne deployed SMB from transit van with 3 min safety stop at 5m.
Bottom time: 34 minutes

17th September, 2011

@Crossfit (Morning)

Charity Event for the Help for Heros

Warmup:
- 400m light run
- practice various moves

Then:
”Fight Gone Bad” workout… 3 rounds of:
- 1 minute wall ball (7.5kg black)
- 1 minute hang snatch (20kg)
- 1 minute box jumps (20”)
- 1 minute push press (30kg)
- 1 minute row (calories)
- 1 minute rest

Count (total reps per round): 83, 63, 64 = 210

16th September, 2011

@Crossfit

Warmup:
- 400m light row
- Burgener warmup

Then:
30 minutes working up to a single max snatch.
- 32.5kg max power snatch
- 30kg max good OHS

Then:
AMRAP in 10 minutes of:
- 3 Power cleans (32.5kg)
- 5 Pull ups
- 10 Press ups
- 15 Squats

Count: 5 rounds + 2 cleans.

15th September, 2011

@Evening

2 hours hiking through base of Dovestones Quarries. Appox 2.5 miles.
1/4 flat, 3/4 steep boulder hopping and then slow down steep gully.

14th September, 2011

@Crossfit

Warmup:
- 200m light run
- 2 x 10 squats
- 2 x 5 pull ups
- 2 x 10 situps
- 2 x 5 press ups

Then:
AMRAP in 20 minutes of:
- maximum pull ups (did strict)
- 400m run
- maximum press ups
- 400m run

Count: 6 sets + 2400m run
- Pull ups x3 sets: 14, 9, 8 = 31
- Press ups x3 sets: 22, 16, 14 = 52

Then:
- Stretches – quads
- Foam roller – quads + calves

Then:
Muscle up practice x 5. Almost… to transition point.
--> Work on very low dipping point strength.

Notes:
Felt a lot better after break. Performance was stronger….
Warmup and pull ups felt much better than previous.

9th-13th September, 2011

Sick – bit of cold and some aches (aka “man flu”)

Decided to take a break as previous 2 WOs have felt poor performance with noticeably sluggish warm ups & pull ups.

8th September, 2011

@Crossfit

Warmup:
400m light run.
3 x 5 Good Mornings (20kg).
3 x 10 OHS.
3 x 5 Pull ups.
3 x 10 Press ups.

Then:
Muscle-up progression – 5 sets of x3 false grip pull ups to highest point.
(using weight vest to train more activation)
- 0kg, +10kg vest, +10kg vest, +10kg vest, 0kg

Then:
5 rounds of:
- 1 minute wall ball (5kg high target).
- 1 minute sit ups
- 1 minute split cleans DBs (8kg)
- 1 minute press ups
- 1 minute rest

Count: 78/66/52/58/60 (total reps per round)

5th September, 2011

@Crossfit

Warmup:
- 400m light run.
- Lunge walk, reverse lunge walk, inch worm, spiderman lunge, broad jump burpees length of gym.

Then:
- Sprint training: development of power/speed running with bands.

Then:
Crossfit “Helen”. 3 Rounds of:
- 400m run.
- 21 Kettlebell swings (16kg).
- 12 Pull ups.

Time: 15.15

4th September, 2011

2.5+ hours climbing with Wayne at Windgather & Hobson Moor. 4 Routes VD –> VS 4c

3rd September, 2011

Morning @ Home

Warmup:
2 x 10 squats
2 x 5 pull ups
2 x 5 press ups
2 x 10 sit ups

Then:
AMRAP in 10 minutes of:
- 5 press ups
- 10 situps
- 15 squats
Count: 8 rounds + 4 situps

Then: Rings and Muscle-Up progressions…
A) 3 x 30 second strict support position (elbow locked/45 degree out). 90 second rests.
B) Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 10, 7, 5
C) 5 minutes false grip ring pullup practice / assistance.
D) 5 x 3 high chest to bar pull ups. Aim for high as possible static. 90 second rest.

Late Afternoon:
1 hour: walk-in and solo climbing at Alderman Rocks. VDiff -> HS

Evening:
Foam Roller – calfs, quads and thoracic spine extension.

1st September, 2011

@Crossfit

Warmup:
400m light run.
2 x 10 Press Ups.
2 x 10 Hollow Rocks.
2 x 10 Kettlebell Swings (16kg).

Then:
5 rounds (rest as required) of:
- Work towards 3 rep max Push Press.
- 5 x Ring Plank.
- 5 x Ring V-ups.
- Rings Low Pressup….R arm out, L arm out, R arm fwd, L arm fwd, Both arms fwd.

Count (Push Press):
- 40kg, 45kg, 47.5kg, 50kg, 52.5kg (F3 first go – retry fine). Matched PB.

Then:
8 rounds – start each round on the minute:
- 10 x Kettlebell Swings (12kg).
- 40m Sprint (+walk back to start).