3rd August, 2013

@Crossfit

Warmup: 400m row; wall squats; back extensions; some other stuff

Then:
21 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
21 Pull Ups
4 Turkish Get Ups (8kg)
15 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
15 Pull Ups
4 Turkish Get Ups (8kg)
9 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
9 Pull Ups
4 Turkish Get Ups (8kg)

Time: 17:??

14th February, 2012

@Crossfit

Warmup:
- 2 minutes skipping; 3 x 5 Pressups, Pull Ups, Sit Ups, Squats

Then:
Crossfit ”Fran” benchmark:
21, 15, 9 reps of:
- Thrusters (30kg) from ground
- Pull Ups

Time: 11:39
2nd / 3rd set of thrusters were main problem. Somewhat tired from last 2 days
Compared to: 14th November 2011 – 11:10 (using squat stand)

19th December, 2011

@Crossfit

Warmup:
- 400m row & Scorpion Burpees

Then:
- Bench press: Warmups then 5 x 3 @ 50kg

Then:
’NARF’ (Fran backwards).
9-15-21 reps of
- Thrusters (30kg)
- Pull Ups

Time: 12:33

14th November, 2011

Midday @ Crossfit

Warmup:
3 x 150m row
3 x 30 seconds deadbugs

Then:
- Work up to a x7 max Deadlift
Count: 40kg, 50kg, 60kg, 70kg ({PB) still more to go but ran out of time

Then:
Crossfit ”Fran” benchmark:
21, 15, 9 reps of:
- Thrusters (30kg)
- Pull Ups

Time: 11:10
(not great – struggled with thrusters a lot)