30th October, 2015

@CrossfitGS

Warmup: Run, High Kicks, 2 x … Lunge complex, Double Wallball, Run

Then:
Split Jerk 3-3-3-2-2-2-1-1-1
- 20kg, 20kg… 3x30kg, 3x40kg, 3x50kg, 60kg, 70kg, 75kg (F), 75kg (PB)

The 75kg was a bit of a pressout. Rich noted that elbows were down during drive, raise them and concentrate of getting drive from body / shoulders through the bar.

Then:
18 minutes EMOM (6 rounds):
- 1st minute: 3 Backsquats (40kg) + 5 Box Jumps (24”)
- 2nd minute: 15 Russian Kettlebell Swings (20kg)
- 3rd minute: 10 Press Ups + 30 Skips

9th October, 2015

@CrossfitGS

x3 Backsquat:
- 15kg, 25kg, 45kg, 55kg, 65kg, 70kg, 75kg (PB)

Then:
10 Minute AMRAP:
- 8 Pull Ups (should have been 10, but still getting into it)
- 15 KB Swings (16Kg)
- 20 Box Jumps (24”)

Backsquat was scruffy – but very happy to see improvement for once

30th September, 2015

@CrossfitGS

Backsquats – working to a heavy x3
-20kg, 50kg, 50kg, 60kg, 70kg, 75kg (F1), 70kg

Quite happy – minor PB despite being my nemesis

Then:
10-1:
- Wallball (5kg)
- Toes-to-Bar

Time: 7:29

14th September, 2015

@CrossfitGS

Backsquat 5-5-5-3-3-3-1-1-1
- Up to 65Kg – felt fine, knee and all

Then:
In 7 Minutes…
3 Rounds:
- 30 SU skips
- 10 Situps
- 5 Kettlebell Swings (16kg)
In remaining time…as many front squats as possible (40kg)

Amount: 23

11th September, 2015

@CrossfitGS

21 EMOM:
- 8 Backsquat (30kg)
- 2 Turkish Getup (10kg)
- 30 SU Skips (grew to 60 as progressed)

Meant as a recovery workout

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

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

17th June, 2013

@Crossfit

Warmup: 400m run; short warmups before each exercise as needed

Then:
”Crossfit Total” – finding max x1 reps for 3 strength movements
3 attempts allowed on each movement. Cannot drop the weight down.

BackSquat: 60kg – 67.5kg (PB) – 75kg (F)
Shoulder Press: 40kg – 45kg (F) – 45kg
Deadlift: 110kg – 115kg – 120kg

14th March, 2013

@Crossfit

Warmup: run 400m; 3 x 5 Pull Ups; 5 Press Ups; 5 Squats; 5 Hollow Rocks

Then:
Backsquat 3-3-3-3-3
- 20kg, 30kg, 40kg,… 50kg, 55kg, 60kg, 65kg, 67.5kg (PB)

First time done heavy squats since about 9 months (July 2012).
Knee felt ok, still makes the crinkling sound and it did a pop. Feels fine next day.
Added 5kg to a previously difficult PB – very surprised

Then:
L-Sits and L-Pull Ups … l-sits have suffered due to lack of training
Shoulder mobility and lacrosse ball afterwards and a few pull ups

14th January, 2013

@Crossfit

Warmup: 400m row; pvc warmup of movements, then bar warmup of movements

Then:
AMRAP 12 Minutes
5 Overhead Squats
5 Front Squats
5 Back Squats
5 Push Press
5 Push Jerks
5 Split Jerks
5 Hang Power Cleans
5 Power Cleans
5 Deadlifts

Count: 3 rounds
- Wasn’t listening – did 3 reps instead of 5… ooops

8th January, 2012

@Crossfit

Been suffering a bad back since before xmas. Hurt 4 times in total.
Still sore, but most of mobility back. Will be taking some things easy

Warmup: row 500m; lunges fwd and back; stripper stretch; inch worm; dead bugs

Then:
Backsquat light – 5x5
- 3 x 5 20kg…. 4 x 5 30kg, 1 x 5 35kg

Then:
1000m row as fast as possible
Time: 3:45.4 (PB)

5th December, 2012

@Crossfit

Warmup: double-unders; lunges; inch worm etc…

Then:
Backsquat:
Kept light because of knee issues that happened previous: 4x10 of 30kg

Then:
3 Rounds of:
- Max plank hold
- 1 round of Cindy (5 pull ups; 10 press ups; 15 squats)
- Follow the leader run (~150m)

19th November, 2012

@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.

29th August, 2012

@Crossfit

Warmup: 500m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
Knee Squat therapy… 5 x 5 Backsquats not too heavy
- 20kg, 20kg, 30kg,… 5 x 40kg

Then:
Tabatas. 8 Rounds + 8 Rounds of 20 seconds work, 10 seconds rest
A: Press Ups. Rest is held in up position
B: Squats. Rest is held in lower position

Scores are lowest round. 5, 7
(Only did 4 rounds of squats because of knee. Added on 3 rounds of pull ups equiv)

13th August, 2012

@Crossfit

Backsquat:
Knee therary: 5 x 7 of 20kg

Then:
Kettlebell Breathing Ladder:
1 Kettlebell Swing
Take 1 breath
2 Kettlebell Swings
Take 2 breaths
…up to
10 Kettlebell Swings
Take 10 breaths
9 Kettlebell Swings
Take 9 breaths
…down to
1 Kettlebell Swing

Count: 20kg. Failed at 4 on the way down

27th July, 2012

@Crossfit

Warmup: 500m row; lunges; reverse lunges; spiderman lunge complex; stripper stretch

Then, Knee re-coup:
Some air squats; 3 x 10 Backsquat 20kg

Then (instead of Prowler):
10 intervals of:
- 1 minute to Row 250m
- 1 minute rest

If fail to to complete any row in time limit, stop workout
All 10 completed. Most hitting 260m+

Note: Knee hurting quite a lot that evening.
Was ‘ok’ 24 hours later but was cracking.
48 hours later mostly better, hurt little bit on squat.

3rd July, 2012

@Crossfit

Warmup: 500 Row; Lunges; Reverse Lunges; Stripper Stretch; Spiderman Complex

Then:
Backsquat 5-5-5 @ 57.5kg
- 20kg, 20kg, 30kg, 40kg, 50kg (x3), 57.5kg
Stopped – Knee Pain

Instead:
Weighted Ring Dips:
- 0kg, 6kg, 10kg, 13kg, 14kg, 15kg (PB)

Then:
Run 800m as fast as possible:
- 3:30

31st May, 2012

@Crossfit

Warmup: row 500m; 2 x 5 of Press Ups; Squats; Front Squats; Overhead Squats

Then:
3-3-3-3-3 Backsquat to a new max:
- 20,40,50… 55kg, 57.5kg, 60kg, 62.5kg (PB), 65kg (F1), 65kg (F1)

Then:
Row 10 sprint intervals of 100m with 30sec rests:
- 3:19.9

15th May, 2012

@Crossfit

Warmup: 500m row

Then:
Work across 5-5-5-5-5 Backsquat
- 20kg, 40kg, 3x50kg…. 5 x 55kg

Then:
Working towards a maximum height box jump:
- 34” (PB)

4th May, 2012

@Crossfit

Warmup: 400m run; wall stretches; 10 x wall squats; hollow rocks; lunges; press ups

Then:
In 3 minutes…
- 400m run
- as many reps of Push Jerk (30kg) as possible in time remaining

<1 minute rest>
In 3 minutes…
- 400m run
- as many reps of Split Snatch (30kg) as possible in time remaining

<1 minute rest>
In 3 minutes…
- 400m run
- as many reps of Sit Ups as possible in time remaining

Count: 20 / 10 / 22

Then:
Working the goat (Backsquat). x5 reps:
- 20kg, 40kg, … 52.5kg, 52.5kg, 52.5kg
1/1 Muscle Ups