5th December, 2015

@CrossfitGS

Weightlifting class:
Warmups including upto 50kg Front Squat

5 x – 3 Power Clean   … Upto 60Kg
5 x – 1FS + 2 Split Jerk … Upto 60Kg
5 x – 1 Clean & Jerk … 40kg, 50kg, 50kg, 60kg, 65kg, 70kg (fail on jerk)

Did quite a lot of the single C&J. 3 attempts on 70Kg. Cleaned twice (PB) but missed the Jerk which was bad as done 75 before. Rich observed that slow on ground to hang position. Speed up and concentrate at “driving the floor away”.

Then, some solid double 60Kg – felt nice and confident lifts. Also a few 50Kg squat cleans.

2nd December, 2015

@CrossfitGS

Team of 4 partnered workout. Using 40kg bar.
- 100 Cal Row
- 100 Deadlifts
- 80 Cal Row
- 80 HP cleans
- 60 Cal Row
- 60 Front Squats
- 40 Cal Row
- 40 Push Jerk
- 20 Cal Row
- 20 Clusters

Time: 38:24

2nd October, 2015

@CrossfitGS

After warmup….
Warmups on HS Pressups, DLs, Cleans to 50kg

Then:

Workout #1… 5 minutes
2-4-6-8-10-etc
- Handstand Pushups (2 plates + mat)
- 60Kg Deadlift

5 minutes rest

Workout #2…. 5 minutes:
2-4-6-8-10-etc
- Power Cleans (50Kg)
- Goblet Squats (16Kg KB)

Count: 82 + 46

23rd September, 2015

@CrossfitGS

Warmup… everything raise the heart rate up high… running/sprints, burpees sprints, etc. Box jumps, skips, mobilisation.

Then:
Warmup on overhead movements…. push press and push jerk (30-40kg)

Then:
”Grace”… x30 C&J at 40Kg.

Time: 4:16

15th September, 2015

@CrossfitGS

Warmup: Run, Inch Worm, Various squats… sumo->narrow

Then:
Workup to a heavy 2x Powerclean
- 10x20kg, 3x30kg, 40kg, 3x50kg, 60kg

Then:
5 Rounds for time of:
- 3 Hang Powercleans (40kg)
- 5 Pull Ups
- 10 Press Ups
- 15 Squats

Time: 9:00

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

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

31st July, 2015

@Crossfit GS

Warmup: sprints and lunges

Then:
Working to a heavy complex of:
- 1 Clean
- 2 Front Squats
Squat clean: 20kg, 30kg, 40kg, 50kg. Power Clean: 55kg, 57.5kg, 60kg

Then 6 Rounds:
- 50 Double Unders (subbed as 15 attempts)
- 10 Overhead Lunges

Time: 13:36

3rd June, 2015

Chris talked me into getting back into CrossFit.  Having put on 7kg and done barely anything for 12+ months, decided to try with him at a new gym before it opens officially as an excuse to ease back into it.

Warmup:
- Skipping (2min)
- Lunges
- Bear Walk (2 types)
- A spiderman type complex

Skills:
- med ball clean
- barbell power clean (hip clean) 30kg

Then:
4 Rounds (EMOM - 20 mins)
- Lunges
- KB Swings (12kg)
- Sit Ups
- Suicide sprints
- Plank complex

Then:
- Stretches, coach style and glute

5/2/2. Some glute/back issues. Sore knees.

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

5th August, 2013

@Crossfit

Weighted Pull Ups:
- strict, 12kg, 16kg, 20kg, 24kg(F3), 24kg(chinups - F3)
Lost a fair bit on this. Been 27.5 before with 2x30

Then:
5 Rounds:
- 30 sec Hang Squat Clean (30kg)
- 30 sec Push Press (30kg)

Went well, been laying off front-squat type things because of my back.

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

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.

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)

19th June, 2013

@Crossfit

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

Then:
Push Jerk 3-3-3-3-3
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 60kg, 62.5kg (PB), 65kg (F1), 65kg (F1)

Then:
AMRAP in 8 minutes:
- 5 x 8 Power Cleans (heavy) (50kg)
- 10 Press Ups
Count: 5 Rounds + 4 PC

Felt pretty good tonight. Got there bit early and cross-balled my left shoulder out, and stretched chest, helped a lot of overhead heavy. Left Achilles hurting from last night on the warmup run + in the morning at work.

7th June, 2013

@Crossfit

Warmup: 400m run; 3x5 Pull Ups; Press Ups; Sit Ups; Squats. Some foot work for Powerclean

Then:
5 Rounds of 3 Minutes with 1 minute rest between. Continue next round where left off:
- 3 Power Cleans (40kg)
- 6 Press Ups
- 9 Squats

Count: 14 Rounds + 3 Press Ups

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

19th March, 2013

2@Crossfit

Warmup: 400m row; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats

Then:
3-3-3-3-3 Bench Press
- 5 x 20kg, 40kg,… 50kg, 55kg, 57.5kg, 60kg, 62.5kg (F1 – PB)

Then:
- 9 Squat Cleans
- 18 Toes To Bar
- 6 Squat Cleans
- 12 Toes To Bar
- 3 Squat Cleans
- 6 Toes To Bar

Time: ?:??

4th March, 2013

@Crossfit

Warmup: run 400m; wall stretch; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 OHS (20kg bar)

Then:
20 minute, as many rounds as poss:
- 7 x DB Clean and Jerk (10kg)
- 15 Press Ups
- 20 Walking Lunges with overhead plate (15kg)

Count: 5 rounds + 7 cleans

After:
Some pull ups; and about 30+ toes-to-bar in 3 sets