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

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

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

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

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

20th August, 2015

@Crossfit GS
Warmup: run; skips; lunges; squats
Then:
Deadlift to a x5 max
- 20kg… 60kg, 70kg, 70kg, 90kg, 100kg, 102.5kg (x4)
Then:
[A] -- 5 Minute AMRAP
- 15 Wallball
- 15 Situps
Rest 4 minutes
[B] 5 Minute AMRAP:
- 10 DB Push Press (7.5kg)
- 10 Ring Row
Results: [A] = 3 + 1WB;  [B] = 5 + 1PP

30th July, 2015

@Crossfit GS

Warmup: legs stuff (lunges etc)

Then:
Pistol progression – upto to 20” box

Then:
For time (10:57):
- 5 Deadlifts (60kg)
- 15 Hollow Rocks
- 10 Pistols (20” box)

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

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.

17th June, 2013

@Crossfit

Warmup: 400m run; short warmups before each exercise as needed

Then:
”Crossfit Total” – finding max x1 reps for 3 strength movements
3 attempts allowed on each movement. Cannot drop the weight down.

BackSquat: 60kg – 67.5kg (PB) – 75kg (F)
Shoulder Press: 40kg – 45kg (F) – 45kg
Deadlift: 110kg – 115kg – 120kg

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)

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)

6th February, 2013

@Crossfit

Warmup: 400m run; 3 x dead bugs / 2 x 30sec plank

Then:
Deadlift 5-5-5-5-5
- 40kg, 60kg, 80kg, …. 95kg, 97.5kg, 100kg, 102.5kg (PB) out-of-time

Then:
15-12-9
- STOH (mainly Push Perk/Push Press)
- Toes-To-Bar

Time: 7:03

21st January, 2013

@Crossfit

Warmup: 500m row; lunges; reverse lunges; stripper stretch; spiderman; inch work; deadbugs

Then:
Deadlift 3-3-3-3-3
- 20kg, 40kg, 70kg, 92.5kg……  102.5kg, 105kg, 107.5kg, 110kg (F1), out of time

Then:
18-12-6
- Goblet Squats
- Press Ups (arms down waist more)

Time: 3:05

Notes:
Been suffering with bad back. Even at work today it was sore and the idea of doing squats seemed impossible. Got home and rubbed the ball on the Gluteus Medius (left side)…. worked wonders. Seems to relate a lot to my back ache.
--> more stretches and trigger point work should help.
Also dealt with shoulder quite well over weekend with two points over the ridgeline (supraspinatus) on back of left-shoulder. Has got rid of most of the pain apart from bit on outside above tricep.

14th January, 2013

@Crossfit

Warmup: 400m row; pvc warmup of movements, then bar warmup of movements

Then:
AMRAP 12 Minutes
5 Overhead Squats
5 Front Squats
5 Back Squats
5 Push Press
5 Push Jerks
5 Split Jerks
5 Hang Power Cleans
5 Power Cleans
5 Deadlifts

Count: 3 rounds
- Wasn’t listening – did 3 reps instead of 5… ooops

28th November, 2012

@Crossfit

Warmup: 400m run; lunges; stripper stretch; spiderman lunge; inch worm; Sprint Drills

Then:
20 minutes – as many rounds as possible:
- 15 Box Jumps (24”)
- 15 Dead Lifts (60kg)
- 400m Run

Count: 4 Rounds + 14 Box Jumps

15th November, 2012

@Crossfit

Warmup: 400m run; forward lunges; reverse lunges; spiderman complex; inch worm; stripper stretch

Then:
5-5-5-5-5 Deadlift
- 20kg, 50kg…. 70kg, 80kg, 90kg, 100kg (PB)

Then:
21-18-15-12-9-6-3
- Box Jumps (24”)
- Press Ups

Time: 9:15

9th November, 2012

Diving @ Eccy Delph

Testing the twin-cyls out. Underweight with 2kg, carrying a rock through the dive.
About 30minutes; 20m max; 10m avg. Only one dive as Wayne didn’t want to do second.

Evening @ Crossfit

Warmup: Rowing Fish Game (645); Inverted Handstands

Then:
Handstand and L-Sit practice. Pulling from wall now, about 20+ seconds on L-Sit paralletts.

Then:
A mini “Diane”:
- 9, 6, 3 Handstand Push Ups (assisted bands)
- 15, 12, 9 Deadlifts (50kg)
Time: 3:21 ish

Evening @ MDG
- Dive exam

22nd October, 2012

@Crossfit

Warmup: 400m run; 2 x -- stripper stretch; 10 KB swings; inch worm; 10 squats

Then:
Work to a max x3 Deadlift:
- 20kg, 40kg, 60kg…. 80kg, 90kg, 100kg, 110kg (PB), 115kg (F1)

Then:
4 Rounds:
- 10-20-30-40m Shuttle Runs
- 15 Squats

Time: 6:06

13th September, 2012

@Crossfit

Warmup: 400m Run; Wall Shoulder Stretches; Shoulder Circles; Superman / Hollow Rocks

Then:
For strict form, no time limits:
- 3 x 5 Toe-To-Bars (super strict straight legs)
- 3 x 5 Windscreen Wipers
- 3 x 5 Ring DIps
- 3 x 5 Handstands (20 seconds)

Then:
3 Rounds of 15-12-9
- Deadlifts (70kg)
- Parallette Push Throughs (inc press ups & dips)

No time limit (good form)