@Crossfit
Warmup: Row 400m; 3 x 5 Pull Ups; 5 Sit Ups; 5 Press Ups; 5 Squats
Then:
London Throwdown WO #3:
- 75 Thrusters (25kg)
- 75 lateral over-bar Burpees
- 75 Pull Ups
Time: 29:03
Allowed to breakdown into any grouping you want. I did 15 rounds of 5s.
Was a very tough WO. True Rx was 35kg Thrusters.
@Crossfit
Warmup: 400m run; lunges; stripper stretch; spiderman lunge; inch worm; Sprint Drills
Then:
20 minutes – as many rounds as possible:
- 15 Box Jumps (24”)
- 15 Dead Lifts (60kg)
- 400m Run
Count: 4 Rounds + 14 Box Jumps
@Crossfit
Warmup: Skipping; 3x5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats
Then:
5-5-5-5-5 Shoulder Press:
- 20kg, 20kg, 30kg,…. 35kg, 37.5kg, 40kg (F5), 40kg (F4), 40kg (F5)
Then:
21-18-15-12-9-6-3
- KB Swings (16kg)
- Box Jumps (20”)
Time: 10:24
Not feeling great – bad stomach sunday so hadn’t eaten much in last 24 hours. It showed and felt in warmup. Knee has given problems since last session (heavy thrusters / lunges)…. decided to avoid squats and do Box Jumps.
@Crossfit
Warmup: 400m row; ankle stretches; shoulder stretches; squat matrix
Then:
Work to a x3 max Thruster
- 20kg, 30kg,…. 40kg, 45kg, 50kg, 52.5kg (F3), 52.5kg (F2),… technique on 40s…
Then:
30-20-10 of:
- OH Plate Walking Lunges (15kg)
- Press Ups
Time: 7:29
@Crossfit
Warmup: 400m row; walk toes; walk heels; shoulder dislocates
Then:
Crossfit Charity event for “Disco”:
10 Rounds of:
- Sprint 50m
- 12 DB Cleans (12.5kg)
- 6 DB STOH (12.5kg)
- Sprint 50m
Time: 19:19
After: Some more double-under practice (6 again – red handled “M” one perfect)
@Crossfit
Then: 400m row; 3 x 5 Pull Ups (strict); 5 Press Ups; 5 Situps; 5 Squats
Then:
15 minutes, as many rounds as possible:
- 5 Toes-To-Bar
- 10 Burpees
- 15 Ball Slams (10kg)
Count: 5 Rounds + 8 Burpees
After:
Double-under practice for about 10 minutes (got 6-7 conseq)
Reasonably happy. Knee a little iffy from previous evening but ok on this. Was feeling tired during the warmup – possibly from lack of sleep previous night (1am+)
@Crossfit
Warmup: 500m row; lunge walk; spiderman complex; inch worm
Then:
Backsquat 5-5-5-5-5
- 20kg, 30kg, 40kg,…. 5 x 50kg
Then:
As a team of 2, complete for time:
- 2000m Row
- 150 Wall Balls (10kg HT)
- 100 Sit Ups
- 50 KB Swings (16kg)
Time: 19:59
Teamed with Kirsty – she did more on the wall ball.
@Crossfit
Warmup: 400m run; 2 x 5 Pull Ups; 5 Press Ups; 5 Situps; 5 Squats
Then:
5-5-5-5-5 Push Press at 85% of max (45kg)
Then:
- 75 Pull Ups for time (and do a Burpee every minute on the minute inc. start)
Time: 8:55
@Crossfit
Warmup: 400m run; PVC warmup for snatch
Then:
About 15 minutes of warming up Squat Snatch (30kg)
Then:
4 Rounds of:
- Run 400m in 3 minutes
- In remaining time, do as many Squat Snatches as possible (30kg)
- Rest 1 minute between rounds
Count: 5 / 4 / 4 / 5
@Crossfit
Warmup: 400m run; forward lunges; reverse lunges; spiderman complex; inch worm; stripper stretch
Then:
5-5-5-5-5 Deadlift
- 20kg, 50kg…. 70kg, 80kg, 90kg, 100kg (PB)
Then:
21-18-15-12-9-6-3
- Box Jumps (24”)
- Press Ups
Time: 9:15
@Crossfit
Warmup: 400m run; ankle stretches; squat mobility; junkyard dog
Then:
Working towards a x2 max Squat Clean:
(I kept this quite low as heavy front squats still causing problems with knee a bit – worked on technique extension instead)
- 20kg…. 30kg…. 35kg…. 40kg….. 45kg…. 30kg extension exercises
Then:
3 Rounds:
- 6 Turkish Get Ups (3 each arm; 12kg KB)
- 12 KB Swings (16kg)
- 18 Goblet Squats (16kg)
Time: 11:34
After:
3 rounds of Knees to Elbows
Diving @ Dorothea
Advanced Nitrox OW Dives 3 & 4:
Dive #1: 40m descent for 6 minutes; ascend to 26m and circle for 10 minutes then a slow ascent with stops using 50% O2 from stage. Buoyancy issues with twin kit still.
Dive #2: Descend to 22m shelf, then 31m descent. Back up slope by huts and ascend via SMB. Switch to 50% O2 during stops. Added 3kg, still had some issues.
Wasn’t the best dives; cold and had some leaks + problem with hose configuration during the dive. SAC slightly high as stressed
Diving @ Eccy Delph
Testing the twin-cyls out. Underweight with 2kg, carrying a rock through the dive.
About 30minutes; 20m max; 10m avg. Only one dive as Wayne didn’t want to do second.
Evening @ Crossfit
Warmup: Rowing Fish Game (645); Inverted Handstands
Then:
Handstand and L-Sit practice. Pulling from wall now, about 20+ seconds on L-Sit paralletts.
Then:
A mini “Diane”:
- 9, 6, 3 Handstand Push Ups (assisted bands)
- 15, 12, 9 Deadlifts (50kg)
Time: 3:21 ish
Evening @ MDG
- Dive exam
@Crossfit
Warmup: 400m run; shoulder stretches; ankle stretches; walking lunges; stripper stretch
”Angie”
- 100 Pull Ups
- 100 Press Ups
- 100 Sit Ups
- 100 Squats
Time: 28:57 (second place on leader board)
Compared to previous on 17th April 2012 with 27:27 (but only 66 pull ups)
@Crossfit
Warmup: 500m row; ankle stretches; 10 flying squats; thoracic stretches; shoulder stretches
Then:
3-3-3-3-3 Overhead Squat
-15kg; 20kg;…. 30kg, 32.5kg, 35kg, 37.5kg, equal PB - no time for 5th
Then:
5 Rounds of:
- 5 Power Cleans (50kg)
- 5 Box Jumps (26”)
- 5 Toes-to-Bar
Time: 7:21
@Crossfit
Warmup: 400m row; 2 x 10 pull ups; 10 press ups; 10 hallow rocks; 10 wall squats
Then:
- 800m Run
- 21 KB Swings (16kg)
- 3 Wall Ball (10kg)
- 18 KB Swings
- 6 Wall Ball
- 15 KB Swings
- 9 Wall Ball
- 12 KB Swings
- 12 Wall Ball
- 9 KB Swings
- 15 Wall Ball
- 6 KB Swings
- 18 Wall Ball
- 3 KB Swings
- 21 Wall Ball
- 400m Run
Time: 25:39 (pretty slow – suffered on the legs with WB)
@Crossfit
Warmup: 500m run; shoulder stretches; walking lunges & reverse; spiderman complex; inch worm; wrist stretches
Then:
Work to a x1 max Split Jerk
- 20kg, 30kg, 40kg,… 50kg, 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg (PB)
Then:
- 15 Hang Split Cleans (45kg)
- 30 Sit Ups
- 10 Hang Split Cleans (45kg)
- 20 Sit Ups
- 5 Hang Split Cleans (45kg)
- 10 Sit Ups
Time: 5:20