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

3rd August, 2015

@Crossfit GS

Warmup: runs, skips and few burpees.  A few wipers from bar.

Then:
- Lunges (rack position) 5+5
20kg, 30kg, 40kg, 40kg

Then:
3 Rounds:
- 8 DB Power Snatch (15kg)
- 37 Russian KB Swings (16kg)
- 78 Double-Unders

In teams (Steve). One works, whilst other rests (holding weight).

Time: 20:28

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

24th May, 2013

@Crossfit

Warmup: 6 minutes double under practice

Then:
15 minute AMRAP:
- 4 Thrusters (30kg)
- 7 Shoulder-overhead (30kg)
- 25 Double-unders

Count: 2 rounds + 6 DUs
(I still can’t do double-unders effectively…. a lot of ‘attempts’ here)

Then:
Muscle Up static progression. Shoulder mobilisation (felt good)
- Back a little sore next day from the Thrusters – still not right by a long way.

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)

19th January, 2013

@Crossfit

Warmup: 2 mins skip; bear crawl; broad jumps; burpees match broad jumps; repeat twice

Then:
AMRAP 5 minutes:
- 2 Power Snatches (30kg)
- 5 Over-Bar Burpees
< rest 2 minutes >
2 minutes:
- Thrusters (30kg)
< rest 2 minutes >
2 minutes:
- Max Double Unders
< rest 2 minutes >
5 minutes:
- 6 Hang Power Cleans (30kg)
- 6 Hand Release Press Ups
- 12 Squats

Count: 5 rounds + 1 Burpee; 14; 4; 4 Rounds + 1 PC
(Again – can’t do double-unders)

After…. hurt left side of buttock/back –> stretches and trigger point therapy

29th October, 2012

@Crossfit

Warmup: Run 400m; Ankle Stretches; Walking and Reverse Lunges; Spiderman Lunges; Stripper Stretch; Squat Stretches; PVC warmup

Then:
Working up a max Clean (power):
- 20kg, 40kg, … 50kg, 55kg, 57.5kg, 60kg

Then:
5 Minutes of:
- 5 Front Squats (30kg)
- 30 Double Unders

Count: 1 Rounds + 5 Squats

18th October, 2012

@Crossfit

Warmup: 500m row; Shoulder Stretches; Ankle Stretches; 3 x 5 Pull Ups; 5 Ring Press Ups; 5 Sit Ups; 5 OHSs

Then:
12 minutes of:
- 30 Double-Unders
- 5 Weighted Pull Ups (16kg)

Count: 2 Rounds + 10 DUs
(quite happy with this, was linking DUs much better, got a 6 a one point)

After:
5 Rounds of Cindy-ish (not for time but reasonable pace):
- 5 Pull Ups
- 10 Handstand Push Ups (2 mats)
- 15 Squats

12th September, 2012

@Crossfit

Warmup: 400m run; ankle mobility; lunges; reverse lunges; spiderman; inchworm; stripper stretches; roving plank

Then:
5 Rounds of:
- 1 minute DB Cleans (2 x 15kg)
- 1 minute DB Unders
- 1 minute Squats
- 1 minute Rest

Count: 42, 30, ?, ?, ?

Notes: Knee giving me issue from Monday. Stopped on 5th round squats.

30th August, 2012

@Crossfit

Warmup: 200m run; lunges; reverse lunges; spiderman lunges; stripper stretch; scorpian broadjumps; 200m run

Then:
15 minutes, as many rounds as possible:
- 3 Turkish Get Ups (12.5kg DB)
- 6 Weighted Pull Ups (12.5kg DB)
- 9 Thrusters (Single 12.5kg DB)
- 12 Weighted Lunges (Single 12.5kg DB)

Count: 3 Rounds + 3TG + 6PU + 2TH
(not the best score, should of got 4 rounds at least)

After:
10 minutes of Double-Unders practice. Got some reasonable linking going on – 3 reps

15th August, 2012

@Crossfit

Working as a team (with Connor):
Row 150 Calories whilst accumulating
- As many rounds and reps as possible of
- 30 Double Unders
- 30 Sit Ups

We broke the rowing down into 25 calories turns.

24th July, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Box Jumps
Practice on moves

Then:
For time:
> 75 Double Unders
5 Rounds of:
- 8 Push Press (35kg)
- 10 Pull Ups
- 12 Box Jumps (20”) – should of been Wall Ball
> 400m run

Time: 28:32
(9:30 to get Double Unders… really suck at them)

12th July, 2012

@Crossfit

Warmup: 400m run; Bergener warmup (minus squats)

Then:
As many rounds as possible in 12 minutes:
- 6 Power Snatch (35kg)
- 30 Double Unders

Count: 2 rounds + 19 double unders
(still not very good at double unders)

Then:
Technique/Skill Work: Ring support. inverted hang, front lever

2nd July, 2012

@Crossfit

Warmup: 400m Run; 3 x 5 Pull Ups, 5 Press Ups, 5 Sit Ups, 5 Squats

Then:
A1 Push Press 3-3-3…. work across 52.5kg, 52.5kg, 52.5kg
A2 Max Hold L-Sit…. parallettes: 20sec, 25sec, 28sec

As a team of 2 complete:
* 75 wall ball (5kg)
2 Rounds of:
-- 30 double unders
-- 30 sit ups
-- 30 press ups
* Row 1000m

Team with Paul: 14:00

21st June, 2012

@Crossfit

Warmup: 500m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
Working to a x3 max on Thrusters:
- 20kg, 30kg,… 40kg, 42.5kg, 45kg, 47.5kg, 50kg (PB), 52.5kg (F2)

Then:
10 Minutes of Double-Unders… Start each minute with 5 Pull Ups:
- 18 (disaster… Pull Ups fine, but too noisy - couldn’t get into DUs).

8th June, 2012

@Crossfit

Warmup: 400m row; wrist stretches

Then:
Work across Front Squat 5-5-5-5-5:
- 20kg; 30kg; 40kg…. 47.5kg x 5 sets

Then:
10 minutes for max Double-Unders:
Count: 69

After:
Pull Ups (kip)… not done any for ages. Sets with 2-3 minutes rests:
- 15, 8, 9, 10 (strict) … 42

5th June, 2012

 

Warmup: 400m run + few practice movements

Then:
”Filthy Fifty”
- 50 Box jump, 24”
- 50 Jumping pull-ups
- 50 Kettlebell swings (16kg)
- 50 Walking Lunges
- 50 Knees to elbows
- 50 Push press (20kg)
- 50 Wall ball shots (20 pound ball)
- 50 Burpees
- 50 Double Unders

Time: 54:??

Compared to 20th October, 2012
36:13 minutes for 40 reps (with tuck jumps instead of DUs)
Bit worse than predicted. Out of practice on K2Es, then wallball and burpees broke it. 50s were definitely more difficult than 40s. Wallball was blackball with high target as opposed to blue on low, so not too bad. Uncovered some good weaknesses.

10th May, 2012

@Crossfit

Warmup: Row 400m & Burgener warmup

Then:
Working on technique, a max for:
- Snatch Balance
- Hang Squat Snatch
Worked upto 35kg

Then:
3 Rounds of:
- 2 minute Double-Unders
- 2 minutes Row (calories)

Count: 56 / 34 / 39

27th April, 2012

@Crossfit

Warmup: Row 400m; 2 x 10 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Work to a x5 max Bench Press:
- 20kg; 40kg; 45kg… 50kg; 52.5kg; 55kg; 57.5kg (F2); 57.5kg (F0)

Then:
AMRAP in 7 minutes of:
- 5 Front Squats (30kg)
- 5 Push Jerk (30kg)
- 35 Double-Unders

Count: 2 rounds + 19 double-unders

19th April, 2012

@Crossfit

Warmup: 400m row; wall stretches; spiderman lunges; reverse lunges; scorpion broadjump lunges; reverse lunges

Then:
A1 Push Press 5-5-5 at 42.5kg
A2 10 GHD Sit Ups

Then:
2 rounds for time:
- 10 Dumbbell Squat Snatch (Left Arm) 9kg
- 20 Double Unders
- 10 Dumbbell Squat Snatch (Right Arm) 9kg
- 20 Double Unders

Time: 21:20 (double-unders very slow)