30th November, 2015

@CrossfitGS

Strength. 20 Minutes of a complex with about 2 min rest between
- x5 Strict Press (20-40kg)
- 30 Second plank
- x5 Pullups (did all 5s)

Then:
Partnered workout (Mark):
- 50 KB Swings (16Kg)
- 40 Box Jumps
- 30 Goblet Squats (16Kg)
- 10 Man Makers (10Kg DB)
- 30 Goblet Squats (16Kg)
- 40 Box Jumps
- 50 KB Swings (16Kg)

Time: 12:34

13th November, 2015

@CrossfitGS

Overhead Squats x5 reps to heavy singles (no time):
- 20kg, 30kg, 35kg, 40kg, 45kg (F5 PB), 45kg(F1)

Then:
AMRAP split into 4 intervals of 2 minutes work; 1 minute rest:
- 8 Toes To Bar
- 8 Kettlebell Swings (16Kg)
- 8 Box Jumps (24”)

Count: 5 Rounds + 1 Box Jump

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

21st September, 2015

@CrossfitGS

Warmup: few laps, skipping, arm swings, jump sequences

Then:
Working up to a heavy x3 Push Press, and then x3 Push Jerk
Push Press:  20kg, 2x30kg, 2x40kg, 50kg, 55kg, 60kg
Push Jerk: 50kg, 60kg, 65kg

Then:
21-15-9
- KB Swings (16Kg)
- Box Jumps (24”)

Time: 5:36

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

17th July, 2015

@Crossfit (GS)

After warmup:
Deadlift technique (30kg)

Then:
12 Minutes:
- 2 farmers walks (12kg KB)
- 20 box jumps
- 4 farmers walks
- 15 box jumps
- 6 farmers walks
- 10 box jumps
- 8 farmers walks
- 5 box jumps
- Cash out: Burpees

Result: ~24

5/2/4 Back sore after burpees for a few days

10th February, 2014

@Crossfit

Warmup: 400m run + a load of PVC lunges

Then:
25 minutes AMRAP as team of 2 (Johnny):
- 9 Squat Cleans (40kg)
- 6 Box Jumps (30”)
- 3 Handstand Push Ups (2 ab matts)

Whilst one person is running; the other works out on amrap

Result:
8 Rounds + some cleans

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

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.

14th June, 2013

@Crossfit

Warmup: 3 minutes skipping DUs (got better); PVC Burgener Warmup

Then:
Working to a good form / max of:
- 1 Power Snatch
- 1 Hang Squat Snatch

Then:
3 Rounds of:
- 8 OHSs (25kg)
- 16 Box Jumps (24”)

No time – problem with stop watch

22nd May, 2013

@Crossfit

Warmup: 400m run; 2x 5 K2E, 5 Wall Squats, 5 Press Ups, 5 Pryer Squats

Then:
5-5-5-5-5 Overhead Squats
- 20kg, 25kg, 30kg, 35kg (PB) – out of time

Then:
4 Minutes to:
- run 400m
- max K2E
1 Minute rest
4 Minutes to:
- run 400m
- max Box Jumps (26”)
1 Minute rest
4 Minutes to:
- run 400m
- max Press Ups
1 Minute rest:
8 minutes AMRAP
- 7 K2E
- 9 Box Jumps
- 11 Press Ups

Count: 22 / 19 / 34 / 3 Rounds + 4 K2E

8th May, 2013

@Crossfit

Back at CF after about 30 days away

20 minute AMRAP
- 20 Wallball (small blue HT, not stressing my back out too much)
- 15 Pull Ups
- 20 Box Jumps (24”)
- 15 Press Ups

Count: 3 Rounds + 2 Wall Ball
quite slow pace, want to ease back into it but was unfit too. Speeded up last few minutes well. Back felt bit funny picking up the ball.

Home:
3 sets of 7 K2E, 7 Ring Dips (thin band)

25th March, 2013

@Crossfit

Warmup: 200m run; wall shoulder stretches; lunges; reverse lunges; stripper stretch; inch worm; 200m run; 10 wall ball; 10 pull ups; 10 push ups; 10 sit ups

Then:
1 Power Clean + 2 Split Jerks
- 20kg, 40kg,… 50kg, 55kg, 60kg, 65kg (F0)

Then:
21-15-9
- Box Jumps (24”)
- Sit Ups
- Pull Ups

Time: 7:50

16th March, 2013

@Crossfit

Warmup: 400m run; lunges; reverse lunges; shoulder stretch; stripper stretch calf stretches, thoracic stretches

Then:
Crossfit Games 13.2
AMRAP in 10 minutes of:
- 5 Shoulder-to-overhead (from ground) – 52.5kg
- 10 Deadlifts – 52.5kg
- 15 Box Jumps (24”)

Count: 94
(did split jerk and there was some step ups)

1st March, 2013

@Crossfit

Warmup: 200m run; 2 x 5 pull ups; press ups; sit ups; squats

Then:
3 rounds of:
- 1 minute Wall Ball (10kg)
- 1 minute DB Split Snatch (10kg)
- 1 minute Box Jumps (24”)
- 1 minute Sit Ups
- 1 minute Push Press (30kk from rack)

Count: 85, 60, 64 (out of fitness and after effects of cold)

Then:
Muscle-Up Progression. Staying away from actual muscle-up and more concentrating on the static part of the move with feet assistance. Learnt not to put head through too early which helped on not doing the hold transition.

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)

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:??

Tuesday, 15th January, 2013

@Crossfit

Warmup: Can’t remember

Then:
Push Press 3-3-3-3-3
- 20kg, 30kg, 40kg, 50kg,… 57.5kg (F3), 45kg, 45kg, 45kg, 45kg
Was meant to be across at 57.5, bit much. And shoulder wasn’t having it.

3 Rounds
- 10 Burpee Box Jump
- 10 Chest to Bar Pull Ups

Time: 9:18
(feeling unfit… pull ups are well hard)

7th December, 2012

@Crossfit

Warmup: 500m row; lunges; reverse lunges; stripper stretch; bear crawl; warmup 20, 30, 40kg squat cleans

Then:
15-12-9 of:
- Hang Squat Cleans (40kg)
- Toes To Bar
- Box Jumps (24”)

Time: 12:59

Then:
Back Lever practice