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.

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

28th September, 2015

@CrossfitGS

21 minute EMOM:
- 10 Front Squats (30Kg)
- 10 Push Jerks (30Kg)
- 5 Pull Ups (strict)

Proved a lot tougher than thought. Heart rate high but movements were ok. Started on strict pull ups, but switched to green band after 2 rounds.

Immediately after:
4 rounds of Tabata…
- Sit Ups
- Press Ups

14th September, 2015

@CrossfitGS

Backsquat 5-5-5-3-3-3-1-1-1
- Up to 65Kg – felt fine, knee and all

Then:
In 7 Minutes…
3 Rounds:
- 30 SU skips
- 10 Situps
- 5 Kettlebell Swings (16kg)
In remaining time…as many front squats as possible (40kg)

Amount: 23

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

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

1st July, 2015

@Crossfit (GS)

Warmup:
Various lunges, stretches and lat stretch

Then:
Front Squat and Push Press (working up to a heavier complex – 40kg)

Then:
20 minutes… on every even minute:
- 4 Front Squat
- 4 Push Press
- 1 Thruster

Ranging 35kg-40kg-35kg-30kg

Then:
Bar rolling on lats and quads

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

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

6th September, 2012

@Crossfit

Warmup: 400m Run; Lunge Walk; Reverse Lunge Walk; Spiderman Complex; Stripper Stretch; PVC Twist stretches

Then:
5-5-5-5-5 Front Squat (light for knee)
- 20kg, 20kg, 30kg, 30kg,…. 5 x 35kg

Then:
30-20-10 of:
- KB Swings (16kg)
- Lunge Walk

Time: 4:58

21st August, 2012

@Crossfit

Warmup: 400m run; lunges; reverse lunges; spiderman; stripper stretch; wrist stretch; rack position stretches

Then:
5-5-5-5-5 Front Squats
- 20kg; 20kg;…. 5 x 5 @ 30kg (knee rehab getting there)

Then:
7 Rounds for time:
- 7 KB Swings (20kg)
- 7 Squats
- 7 Sit Ups

Time: 6:14

Note: Knee is definitely feeling better. Not fixed yet, must keep pushing out during squats else clicks. Small bit of pain in eve

15th June, 2012

@Crossfit

Warmup: 500m row; lunge walk; reverse lunge; spiderman lunge; stripper stretch; inch worm; ankle mobility; rack position mobility bands

Then:
”Run To The Bar”
3 Rounds with 40kg bar:
- 200m Run
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Front Squats
- 3 Push Press

Time: 12:05

After:
Some Power Cleans in bit of remaining class time: 2x40kg; 50kg; 2x55kg; 60kg (F)

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

16th May, 2012

@Crossfit

Warmup: 400m run; 3 x 10 Pull Ups; Press Ups; Wall Squats; Sit Ups

Then:
AMRAP in 20 minutes of:
- 400m Run
- 10 Pull Ups
- 10 DB Front Squats (12.5kg)

Count: 5 Rounds + 60m

Then:
- Tyre Flipping (about 40m): 1:28

11th March, 2012

@Crossfit

Warmup: row 400m; deadlift warmup

Then:
Deadlift 2-2-2-2-2 towards a max:
- 40, 60, 80, 90,… 100kg, 102.5kg, 105kg, 107.5kg, 110kg (PB)

Then:
3 rounds, each round is AMRAP for 3 minutes (35kg Barbell) of
- 5 Deadlifts
- 5 Squat Cleans
- 5 Push Press
- 5 Front Squats
1 minute rest between rounds. Continue next round from where last round finished.

Count: 5 rounds + 2 Squat Cleans

7th May, 2012

@Crossfit

Warmup: 400m run; walking lunges, reverse lunges, spiderman lunges, stripper stretch, sprint warmup

Then:
- Sprint training with bands

Then:
Fronts squats work 5-5-5-3-2-1 finding new maxes
- 20kg, 40kg;… 45kg;, 50kg; 52.5kg; x3=57.5; x2=57.5kg(F2); x1=58.5kg(PB)

Then:
Pushing Prowler with 2x15kg plates. About 50m forwards, then 50m backwards
x2

Notes: hurt neck quite bad.

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

21st April, 2012

@Crossfit

Warmup:
400m row; ankle mobility; walking lunges; spiderman lunges; stripper stretches; reverse lunges

Then:
Finding a x3 max on 3-3-3-3-3 Front Squat:
- 20kg; 30kg; 40kg… 47.5kg; 50kg; 52.5kg; 55kg (F1); 55kg (F1)

Then:
Rowing “Sale Sharks” – 6 Rounds of:
- 30 seconds row
- 30 seconds rest

Total: 896m (PB)

28th March, 2012

@Crossfit

Warmup: 400m run; 2x10 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Dumbell Complex. Work to a maximum weight of completing the complex
3 attempts allowed, aim to beat previous PB of 17.5kg
- 5 x DB Deadlift
- 5 x DB Hang Squat Clean
- 5 x DB Push Press
- 5 x DB Front Squat

Count (2xDBs): 12.5kg (warmup), 15kg, 17.5kg, 20kg (PB)

Then:
5 Rounds for time of:
- 9 Ring Dips (purple band – intensity required)
- 6 DB Cleans (2x12.5kg)
- 3 Deadlifts (70kg)

Time: 9:37

27th March, 2012

@Crossfit

Warmup: 400m light run; Dead Bugs; Jimmy Buffet; Dead Bugs; Jimmy Buffet; Dead Bugs; Wrist Mobility

Then:
Front Squat - work across a x5 at 85%. 5-5-5-5-5
- 20kg, 30kg, 40kg x 3, 45kg, 45kg, 45kg, 45kg, 45kg

Then:
500m row

Time: 1:41.5 (PB)
- Compared to 1:42.8 on 12th Februrary 2012