2nd August, 2013

@Crossfit

Warmup: 400m row; shoulder stretches; pry squats, bergener warmup;

Then:
1-1-1 of Squat Snatches:
- 3x20kg, 3x20kg,… 30kg, 30kg, 35kg, 37.5kg, 40kg (F), 40kg, 42.5kg (PB)

Then:
20-15-10
- Ball Slams (9kg)
- Sit Ups

Time: 3:05

24th June, 2013

@Crossfit

Warmup: 400 run; 3x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats

Then:
Fight gone bad style. 3 Rounds of:
- 1 min Sit Ups
- 1 min Ball Slam (10kg)
- 1 min Rowing
- 1 min Wall Ball (5kg – bigger ball – back still not having it)
- 1 min Press Ups
- 1 min rest

Count: 98, 84, 77

Then:
Muscle Up progression work

20th November, 2012

@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+)

31st October, 2012

@Crossfit

Warmup: 500m row; lunges + reverse lunges, stripper stretch

“Fright Gone Bad”:
(started staggered on exercises)
- 1 minute Pull Ups
- 1 minute DB Thrusters
- 1 minute Rowing
- 1 minute Ball Slams
- 1 minute Box Jumps
- 1 minute rest

Count: 80 / 59 / 61

11th October, 2012

@Crossfit

Warmup: 400 run; ankle/knees; walking lunges; reverse lunges; glide lunges; squat and snatch work; 30kg OHSs

Then:
21-15-9 of:
- Overhead Squats (25kg)
- Ball Slams (10kg)
- Burpees

Time: 16:01
(still unfit and recovering – this was slow!)

11th June, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; band stretches; 3 x 5 pull ups, 5 press ups, 5 situps, 5 squats

Then:
Finding a max on 3-3-3-3-3 Shoulder Press
- 20kg, 25kg, 30kg,… 35kg, 37.5kg, 40kg (PB), 41kg (F1), 42.5kg (F0)

Then:
7 Rounds of:
- 7 Push Press (20kg)
- 7 KB Swings (16kg)
- 7 Ball Slams (10kg)

Time: 9:16

21st February, 2012

@Crossfit

Warmup: 400m run, Wrist, Elbow, Shoulder mobilisation, Fast Feet, PVC hang snatches, and then the main workout movements.

Then:
3 Rounds for max reps:
- 1 Minute Ball Slam (black ball)
- 1 Minute Hang Power Snatch (20kg)
- 1 Minute Burpee Box Jumps (24”)
- 1 Minute Toes-To-Bar
- 1 Minutes 10m Shuttle Sprints
- 2 Minutes Rest

Count: 65, 54, 52

8th February, 2012

@Crossfit

Warmup:
- row 500m; 3 x 5 squats, 5 press ups, 5 OHS squats, 5 situps, 5 wall squats, 5 KB swings

Then:
As many rounds as possible in 20 minutes:
- 200m run
- 10 x ball slams – black 10kg
- 10 x hand-release press ups
- 10 x hang squat cleans – 8kg DBs

Count: 5 rounds + 150m run

8th November, 2011

@Crossfit

Warmup:
2+ minutes skipping

Then:
Work to a x1 max Shoulder Press:
- 3x20kg, 2x30kg, 1x35kg, 1x37.5kg, 1x40kg (PB), 1x42.5(F)

Then:
10-1 reps for time of:
- Pull Ups
- Ball Slam (Black Ball)

Time: 9:44

22nd July, 2011

@Crossfit

Warmup:
400m run
Obstacle course outdoor

Then:
- 7 Rounds
- 7 Ball Slam (5kg)
- 7 Box Jumps (20”)
- 7 Kettlebell Swings (12kg)
Time: 9:19

Then:
Handstand – skill work

Then:
Push Jerk – work up to a heavy single.
- 50Kg PB

Notes:
Still being soft on the boxjump with back.