31st July, 2013

@Crossfit

Warmup: 400m row; lunges; reverse lunges; spiderman lunges

Then:
Subbing out Front Squat with Goblet Squats x5:
- 12.5kg, 17.5kg, 20kg, 22.5kg, 25kg

Then:
3 Rounds
- 20 Wall Ball
- Run (walk for me – Ankle) 200m carrying Wall Ball

Time: 10:0?

30th July, 2013

@Crossfit

Warmup:
Ankle mobility; 200m run; wall stretches; bergen palm stretch thingy

Then:
3-3-3 Push Press
- 20kg, 20kg, 30kg,…. 40kg, 50kg, 55kg, 57.5kg (PB)

Then:
- 400m Row (subbed instead of run – ankle)
- 1->10->1
-- Press Up
-- Box Jumps (24”)
- 400m Row

Time: 15:??

After:
All sorts of ankle mobility/rolling/stretching

29th July, 2013

@Crossfit

Warmup:
400m row; Bergener warmup. etc

Then:
12 Minute AMRAP:
- 10 Over Bar Burpees
- 8 Power Snatch (30kg)
- 6 Overhead Squats (30kg)

Count: 3 Rounds + 9 Burpees

Suffered tonight. Fitness was s

25th July, 2013

@Crossfit

Finding a x1 Max Clean & Jerk

- 20kg, 20kg,… 40kg, 50kg, 55kg, 60kg, 62.5kg, 65kg (F0), 65kg (F0), 65kg (PB)

Stuck to Power Cleans

24th July, 2013

@Crossfit

Run 400m
30 Press Ups
20 Split Snatch
Run 200m
20 Split Snatch
30 Press Ups
Run 400m

Subbed row instead of run – bad ankle

21st July, 2013

Diving @ Eccy Delph

2 x Dives with Wayne, Ryan and Jim
- Dive #1… approx 20meters –> 30 minutes
- Dive #2… approx 6-7meters –> 45 minutes

11th July, 2013

@Crossfit

Warmup: 400m run; lunge and reverse lunge walk; stripper stretch; spiderman; inch worm

Then:
3-3-3-3-3 Deadlift
- 40kg x5…., 70kg, 90kg, 110kg, 120kg (F1), 115kg (PB)

Then:
AMRAP 7 minutes (teamed with Jonny):
- 20-40-20m Sprints
- Partner does: 7 Box Jumps, 7 Press Ups
Count: 12 rounds or so.

Achilles (left) still doesn’t like it but definitely coped.

9th July, 2013

@Crossfit

Warmup: 400m row; 3 x Pull Ups; Sit Ups; Squats

Then:
1 Clean + 2 Split Jerks
- 20kg, 30kg, …. 50kg, 55kg, 60kg, 65kg (F), 60kg, 65kg (F), 65kg (PB)

Clean was the limiting factor. Tend to row with arms. Dropping down ok.

Then:
7 Rounds of:
- 7 Lunges
- 7 Toes-to-Bar
- 7 Vertical Jumps (bottom of letters)

Time: 8min something

Not too bad today. Left ankle started loosening (make few clicks in a good way). Back was sore from yesterday.

8th July, 2013

@Crossfit

Warmup: 400m run; Lunge walk; Stripper stretch; Inch Worm; Wall Stretches; 10 Wall Squats

Then:
5 Rounds for time:
- 18 Wall Ball (5kg)
- 24 KB Swings (16kg)
- 200m Row

Time: ?

6th July, 2013

@Crossfit

Warmup: 400m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Hollow Rock; 10 Squats

Then:
5-5-5 Backsquat
- 20kg, 40kg, 50kg, 55kg, 60kg

Then:
10-1 of:
- Shoulder to Overhead (Push Jerk + Push Press)
- Pull Ups
- Squats

Time: 12:35

4th July, 2013

@Crossfit

Warmup; 400m row; 2 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats

Then:
5 minutes AMRAP:
- 5 Power Cleans (50kg)
- 10 Pull Ups
<3 minute rest>
5 minutes AMRAP:
- 7 Push Press (40kg) - subbed instead of thrusters
- 7 Press Ups
<3 minute rest>
5 minutes AMRAP:
- Row 10 Calories
- 5 Burpees

Count: 3 rounds + 5; 3 rounds + 3; 3 rounds + 5

3rd July, 2013

@Crossfit

Warmup: 200m run; lunges; spiderman lunges; shortened burgener warmup

Then:
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)
- 800m Row
- 50 Wall Balls (5kg)
- 800m Row
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)

Timed out at 30:00 on 3 Power Snatches
(had to swap in rowing as heel still hurts)

2nd July, 2013

@Crossfit

Warmup: 500m row; Arm circles

Then:
50 Pull Ups in own time of a hard variety
- about 5 kipping; 6x5 strict; 10 L-sit singles; 10 kipping

Then:
Tabatas (8 rounds of 20 secs work; 10 secs rest. 1 Minute rest between)
- Press Ups
- Sit Ups
- Squats
- Rowing (calories)

Count: 56 / 82 / 92 / 41