31st August, 2015

@CrossfitGS

Warmup: run; lunge complexes (normal, hands down, side, overhead, overhead side); glute and ankle stretches

Then:
5x8 Back Squats
- 20kg, 30kg, 40kg, 50kg, 55kg

Then:
21-15-9
- Thrusters (20kg)
- Ring Rows
- Sit Ups

Time: 6:47

30th August, 2015

@Windgather

Climbing – Teaching + 3 Severes and a few solos with rack and rope backpack.

29th August, 2015

@CrossfitGS

Warmup based around squat

Then, aiming for:
10 x (1 snatch balance + 1 OHS)
- 20kg –> 35kg

10 x 1 Snatch High Pull
- 35kg –> 40kg

Squat Snatches
- 30kg –> 35kg

28th August, 2015

@CrossfitGS

Warmup; run; skips; game sprints

Then:
EMOM 24minutes rotating through:
- 4 x Push Press + 8 Reverse Lunges (30kg)
- 10 Box Jumps
- 30 Double Unders + 5 Pull Ups (kipping)

Had problems with lunges and heart rate. At about 10 min mark dropped weight to 25, and reduced lunges to 6 + 8 box jumps.  Otherwise ok – first time on pull ups since at GS. Not too bad

26th August, 2015

@CrossfitGS

5 x 5 Front Squat
- went easyish as a bad right knee. 50Kg

Then:
5 Rounds (using 30kg – with aim of smoothness):
- 12 Deadlift
- 9 Hang Cleans
- 6 Push Press

Time: 8:33

24th August, 2015

@CrossfitGS

Warmup: 4 runs; skips; crab walks etc

Then:
Practice on handstand kick ups

15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest
15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest

Pistol progressions

Then:
5 Rounds for time:
- 8 Pistols
- 10 KB Swings (12kg)
- 12 Toes to Bar

Time: 10:33

23rd August, 2015

@Home

5 Rounds with plenty of time:
- 6 Pull Ups
- 3 Ring Dips –> 4th, 5th were 6 with thin band
- 6 Pistol progression (thick band / half way)

Then:
50 Burpees. Set pace interval at 10/min. Time: 5:00

22nd August, 2015

@Home + Awesome Walls

Morning:
21-15-9:
- Press Ups
- Sit Ups

Time: 3:50

Afternoon:
3 hours indoor climbing… gentle break into, upto 5+

21st August, 2015

@Home

50 Burpees. Set pace interval at 9/min. Time: 5:29

20th August, 2015

@Crossfit GS
Warmup: run; skips; lunges; squats
Then:
Deadlift to a x5 max
- 20kg… 60kg, 70kg, 70kg, 90kg, 100kg, 102.5kg (x4)
Then:
[A] -- 5 Minute AMRAP
- 15 Wallball
- 15 Situps
Rest 4 minutes
[B] 5 Minute AMRAP:
- 10 DB Push Press (7.5kg)
- 10 Ring Row
Results: [A] = 3 + 1WB;  [B] = 5 + 1PP

17th August, 2015

@Crossfit GS

Warmup: skipping + turkish getup practice (12kg KB)

Then (strength training):
EOMOM 10 minutes:
- L + R Turkish Getup (12kg KB)
- 5 strict pull ups

Then:
5 Sprint Rounds:
- 30 Single Unders
- 10 Squats to med ball
- 5 OTB Burpees

Times: 56, 50, 49, 51, 50

16th August, 2015

@Home

50 Burpees. Time: 5:55

14th August, 2015

@Crossfit GS

Warmup:  Bit of run, skips; and then kettlebell skills (12kg). TTB practice (kipping)

Then:
Working up a: 1 Shoulder Press; 1 Push Press, 1 Split Jerk
20kg, 30kg, 35kg, 40kg, 40kg, 40kg

Then:
AMRAP
- 20 Lunges
- 10 Push Press (30kg)
- 5 Toes-to-bar

Partnered workout (with Helen). Do 1 round then rest whilst other person does theirs.
4 Minutes: ?
3 Minutes: ?
2 Minutes: 1 round + 1 TTB
1 Minute: 7 Push Press

After:
Yoga stretches + quad stretches.

13th August, 2015

@Copley

Morning: Swimming – 32 breaststroke + 2 backstroke
Lunch: Walk to Albion and back (40mins)

12th August, 2015

@Crossfit GS

Warmup: running and skips; 3 x 8 KB swings + 8 sit ups

Then:
Handstand Pushup… progressions (box / ab mats – 20 plate+ab mat – bands)

Then:
In 4 minutes…
3 Rounds:
- 5 Heavy Power Cleans (50kg)
- 5 HSPUs (20 plate + ab mat… changed to 20+10 plates + ab mat for 2nd superset)
OTB Burpees in remaining time

Repeated twice, with about 3 min rest between

Score: 0 Burpees (finished having 2 HSPU),  2 Burpees

Then:
Yoga stretches

11th August, 2015

@Home

5 paired sets for strength:
- Ring Dips: 2,3,3,3,3
- Knees to Elbows: 5,6,6,5,6

10th August, 2015

@Copley

Swimming – approx 30+ lengths
(First time for couple of years at least. Took a while to get into it)

9th August, 2015

@Home

5 Sets of:
- 2 Ring Dips
- 5 Knees to Elbows

Later:
5 Rounds of Cindy (strict pull ups)
Time: 11:20

8th August, 2015

@Home

5 x 6 Pull Ups (strict)

7th August, 2015

@Crossfit GS

Box/Wall Walk + Shoulder Taps

Then:
Split Jerk 3-3-2-2-1-1-1
3x15kg, 3x35kg, 4x45kg, 3x55kg, 1x65kg, 75kg(fail), 75kg(fail)

Then:
21-15-9
- Press Ups (hand release)
- Sit Ups

Time: 5:08

5th August, 2015

@Crossfit GS

EOMOM 16:
- 3 Shoulder Press (working upto 40kg)
- 6 Box Steps (2 x 12KB)

Then:
5 Rounds for time
- 10 Kettle Bell Swings (16Kg)
- 25 Touch Toes Jump to Bar

Time: 8:06

3rd August, 2015

@Crossfit GS

Warmup: runs, skips and few burpees.  A few wipers from bar.

Then:
- Lunges (rack position) 5+5
20kg, 30kg, 40kg, 40kg

Then:
3 Rounds:
- 8 DB Power Snatch (15kg)
- 37 Russian KB Swings (16kg)
- 78 Double-Unders

In teams (Steve). One works, whilst other rests (holding weight).

Time: 20:28