22nd March, 2013

Morning @ Crossfit

Warmup: 3-4 minutes skipping; ankle stretches; shoulder stretches; squats; press ups; wall ball etc

Then:
Crossfit Games Open 13.3
12 Minutes:
- 150 Wall Ball
- 90 Double-Unders
- 30 Muscle Ups

Count: 111
(not much improvement over last year – 105. Was concerned about knee, patella was clicky for few days but then fine)

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)

9th March, 2013

@Crossfit

Crossfit Open 13.1
17 minute AMRAP of:
40 Burpees (to a 6” target with both hands)
30 Snatch, 35Kg
30 Burpees
30 Snatch, 62.5Kg
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

Count: 100 (with about a minute to spare)
Tiebreak time end of snatches: 11:15

24th March, 2012

@Crossfit

Warmup: 400m run; ankle mobility; shoulder mobility; lunges; hip stretches; pull ups; thruster warmups etc

Then:
12.5 Crossfit Games Open

Continue for as many reps as possible in 7 minutes:
- 3 Thrusters (45kg)
- 3 Chest-To-Bar Pull Ups
- 6 Thrusters (45kg)
- 6 Chest-To-Bar Pull Ups
- 9 Thrusters (45kg)
- 9 Chest-To-Bar Pull Ups
Etc…

Count: 24 – Thrusters main problem

16th March, 2012

@Crossfit

12.4 Crossfit Games
AMRAP in 12 minutes of:
- 150 Wallball (10kg / 10’ target)
- 90 Double Unders
- 30 Muscle Ups

Count: 105

9th March, 2012

@Crossfit

Warmup: 400m run; 10 Hollow Rocks; 10 Pull Ups; 10 Jumping Squats; Walking Lunges; Reverse Lunges; Spiderman Lunge, Stripper Stretch; Deadbugs (no rests); 10 Pull Ups; 10 Jumping Squats; 10 Hollow Rocks.

Then:
Crossfit Open 12.3
As many rounds possible in 18 minutes:
- 15 Box Jumps 24”
- 12 Push Press 52.5kg (from ground). Can use Push Jerk or Split Jerk too.
- 9 Toes-To-Bar

Count: 56

Power Clean from ground was a new PB for me. So, spent major of time getting the Push Presses done.

3rd March, 2012

@Crossfit

12.2 Open Competition

Warmup: 400m run; Bergen Warmup PVC, Disk Warmup; Snatch Warmup

Then:
10 Minutes on progressive harder groups of x30 Snatches

Count: 30 @ 35kg, some 37.5kg in remaining time
Time: 8:30 for first 30

@Home
10 static Pull Ups
Max hand-release Press Ups in 2 minutes: 37
15 Minutes Foam Roller

24th February, 2012

@crossfit

Warmup: 500m row; walking lunges; reverse lunges; stretch lunges; complex lunges.

Warmup:
2 rounds (not for time):
- 7 pullups
- 7 squats
- 7 DB split cleans 7kg

Then:
Crossfit games 12.1: AMRAP: Burpees in 7 minutes
Count: 60