28th February, 2013

@Crossfit

Warmup: run 400m; squat matrix; bergener warmup

Then:
Working on a x1 Snatch (squat)…. more on technique
- 20kg, 20kg, 20kg, 30kg, 30kg,….. 32.5kg, 32.5kg…. x10 35kg, 30kg….some fails

17th–22nd February, 2013

@Val Thorens / Alps

6 days of excellent Snowboarding

13th February, 2013

@Crossfit

Warmup #1: 10 minutes of: foam rolling; thoracic, ankle stuff
Warmup #2: 5 minutes of double-unders; lunges; reverse lunges; stipper stretch; inch worm press ups;

Then:
5 Rounds of:
- 15 sec of Deadlift (70kg)
- 45 sec rest
- 15 sec DB Split Cleans (2x12.5kg)
- 45 sec rest
- 15 sec high Box Jumps (28”)
- 45 sec rest

Count: 18, 17, 18, 16, 20

Then:
Some Muscle-Up progression. Got 2 out of 3 at end with kipping
Left shoulder isn’t liking ring dips at minute (seems located in deltoid/tricep)

12th February, 2013

@Crossfit

Warmup #1: Foam rolling and some glute stretches
Warmup #2: 400m run; ankle mobility swirls; knee; elbow; squat matrix; clean teks

Working towards a v.heavy (but more on technique for hip extension):
- Power Clean
- Hang Squat Clean

Count: 20kg, 20kg, 30kg… 45kg, 50kg, 50kg, 55kg, 60kg (F0), 60kg (F1), 60kg (F1)

Knee surviving but making the pop noises afterwards

11th February, 2013

@Crossfit

Warmup #1: Foam rolling and ankle mobility

Warmup #2: 400m run; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats; ankle mobility; shoulder stretches

Then:
Teamed with Matt
- 3K Rowing
- ‘Fran’ (30kg Thrusters & Pull Ups)

Time: 13:?? ; Count: 1 Round + 15 Thruster+Pull Ups
- did a 15 and a 21 sets

8th February, 2013

@Crossfit

Warmup: 400m run; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats

Then:
3-3-3-3-3 Push Press
- 20kg, 30kg, 30kg…. 40kg, 50kg

Chris stopped me there as shoulder hurting on lowering weights. Felt ok for doing 55+ but decided to switch to some stretches instead.

Then:
7 Rounds
- 7 Towel grip chin-ups (2 handed grip)
- 7 Box Jumps (24”)

Time: 11:??

7th February, 2013

@Crossfit

Warmup: skipping; lunges; reverse lunges; stripper stretch; inch worm; squat matrix

Then:
18 Minutes AMRAP:
- 8 DB Snatch Squat (per arm) 7kg
- 16 Ring Dips (purple band; did most 1st set unassisted)
- 24 Wall Balls (Black/HT)

Count: 3 Rounds + 11 Snatches
(left shoulder still giving grieve; back fine)

6th February, 2013

@Crossfit

Warmup: 400m run; 3 x dead bugs / 2 x 30sec plank

Then:
Deadlift 5-5-5-5-5
- 40kg, 60kg, 80kg, …. 95kg, 97.5kg, 100kg, 102.5kg (PB) out-of-time

Then:
15-12-9
- STOH (mainly Push Perk/Push Press)
- Toes-To-Bar

Time: 7:03

4th February, 2013

@Crossfit

Warmup: 400m row; 28 squats (different feet positions), clean warmup

Working towards a max of Clean:
Bit busy and first time for ages that done squat cleans:
3x20kg, 3x20kg, 3x30kg,….. 3x40kg, 2x45kg, 50kg, 52.5kg, 55kg (F)

Then:
Crossfit 12.1 – 7 Minutes of Burpees
- 75

3rd February, 2013

@Home

Been a while as been over Shrewsbury, so thought I’d better do some before CF

Warmup: 10 Burpees

Then 3 Rounds:
- 7 Pull Ups (strict)
- 10 Press Ups
- 15 Squats
- 5 Ring Dips

Time: 8:13

2nd February, 2013

@Clive

40 minutes leisurely walking around village.