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.

3rd December, 2015

@CrossfitGS

Mobility class – some rolling on IT band, pigeon stretch and ball on glutes

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

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

26th November, 2015

@CrossfitGS

Mobility class

20th November, 2015

@CrossfitGS

20 minutes to accumulate (in team of 2):
- 3 minutes of OH Stabilisation (bar above head with hanging weights on band)
- 3 minutes handstand
- 3 minutes deadhang

Then:
Partnered workout (Tom) for time (work/rest). Split sets in half
42-30-18 : KB Swings (16Kg) / Situps
42-30-18 : Deadlift (40Kg) / Single DB Push Press (10Kg)

Time: 11:48

18th November, 2015

@CrossfitGS

EOMOM (1 set every 2 minutes):
- 3 sets of: x3 Strict Press – 30-35-40
- 3 sets of: x3 Push Press – 50-55-55
- 2 sets of: x3 Push Jerk – 55-60
60Kg felt pretty easy. Plan was for 65 but didn’t realise was just 2 sets of PJ

Then:
10 Rounds of Cindy EMOM. If fail to complete round in minute, then rest on next minute. Scaled to 4 Pullups, 8 Pressups, 12 squats
Count: 9 Rounds (rested on the 7th)

Then:
45 Sit ups (unbroken) + ankle mob and calf stretches

16th November, 2015

@CrossfitGS

About 20 minutes on complex of: Snatch + Hip Snatch + OHS…. 20kg-30kg

Rich noted: Having a bit of problem where bar moving out (to get past hip) and then it moving around and back over top….. Go back on extension, and “scoop” under bar – will give room for it to go up.

Then:
A bit of a “Fight Gone Bad” style workout. Except each minute had 45sec work; 15sec rest.
3 Rounds of:
- 1 minute Wall Ball (5kg)
- 1 minute Russian KB Swings (20kg)
- 1 minute Sit Ups
- 1 minute DB Push Press (single arm / x5 alternates – 10Kg)
- 1 minute rest

Counts: 84 / 74 / 87

Wallball felt ok for once. Catch and hold high by face, elbows up in rack level and pulled in tight.

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

12th November, 2015

@CrossfitGS

Mobility Class – mostly smashing work and stretches

11th November, 2015

@CrossfitGS

10 Minutes on Snatch… complex of Hip, Hang, Knee. 30Kg

Then, Remembrance workout:
AMRAP 18Minutes
- 11 Hang Power Snatch (25Kg)
- 11 Burpees
- 11 Thrusters (25Kg)
- 11 Pull Ups (blue)
Rest for 2 minutes on the 11th minute

Count: 3 Rounds + 10 Snatches

10th November, 2012

@CrossfitGS

Floor Press x3:
- 20kg, 30kg, 40kg, 50kg, 55kg (assist on 3rd), 55Kg

Then:
”Burpees Helen”
- 12 Burpees
- 21 KB Swings (16Kg)
- 15 Pull Ups (small blue band)

Time: 12:20
I could remember that Helen has 12 pull ups; so did that for rounds 1 and 2. Realised on last round that it was written 15 on board. Ooops

Performance didn’t feel great tonight. Felt it in the warmup. Been suffering with something - haven’t eaten much and feel lousy in morning, so had cancelled Monday and joined this eve instead. Set mind to more food and sleep.

7th November, 2015

@CrossfitGS

Weight lifting:
Squat Snatch. Worked with 30-35Kg for technique. Must improved on drive and the speed. Starting to make a lot of sense now.
5x2 Hip
5x2 Hang
5x2 Knee
8x1 Ground

Gymnastics:
Hollow rock to stand. Cartwheel, Forward roll, Handstands.

6th November, 2015

@CrossfitGS

Skills:
- T2B practice + on rings.
- Handstand practice – beginning on free stand after trying against the band.

Then:
10min AMRAP. Partnered workout (split halfway):
- 30 KB Swings (20Kg)
- 20 Goblet Squats
- 2x Bear Crawls

Count: 4 Rounds + 2 KBs

4th November, 2015

@CrossfitGS

Strength:
5 Rounds with approx 90sec rest
- Strict Pull Ups. 8 dropping to 2
- Strict Press Ups. 12 dropping to 10

21-15-9
- Deadlift (60Kg)
- Push Press (10Kg DB)
- 200m Run

Time: 8:59

31st October, 2015

@CrossfitGS

Lifting Class:
Snatch. Light work on 1 Hip + 1 Hang. Then, onto heavy singles from floor. 45Kg (not a pretty one). Mostly kept losing speed and committing under the bar. Hip drive felt an improvement from previous prompts given by Rich.

Gymnastics (30 min):
Muscle up progressions. 3x5 ring rows; 3x5 jump and catch in dip + press; 3x5 same but with higher rings and false grip start.

Followed by, Handstand work. Practiced smoother kick ups + balancing from wall; Then single arm balance. Good show – managed to do with either arm.

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

29th October, 2015

@CrossfitGS

Mobility class with Liz. Then, some soft tissue work with Rich – calf, quads, hamstring

28th October, 2015

@CrossfitGS

Warmup: some skipping; lunges and practices on each movement

“Dirty 30”:
- 30 Box Jumps 24”
- 30 Jumping Pull Ups
- 30 KB Swings 16Kg
- 30 Walking Lunges
- 30 Knees to Elbows
- 30 Push Press 20Kg
- 30 Back Extensions
- 30 Wall Ball 5Kg
- 30 Burpees
- 60 Skips

Time: 22:42
Really struggled with the K2Es… lost a lot of time. I think was a 6/5/4 then 1s.
Week off hasnt helped, but was surprised that WB felt easier than normal.

22nd October, 2015

@CrossfitGS / Morning Class

5 x on the 3 minute mark:
- 6 Ring Dips
- 1 set max Strict Pull Ups
Switched to Ring Press Ups and inclined pull ups at 4th round.

Then:
3 RTF:
- 30 KB Swings (12Kg)
- 30 Squats
- Run 200m

Time: 12:??