30th November, 2015

@CrossfitGS

Strength. 20 Minutes of a complex with about 2 min rest between
- x5 Strict Press (20-40kg)
- 30 Second plank
- x5 Pullups (did all 5s)

Then:
Partnered workout (Mark):
- 50 KB Swings (16Kg)
- 40 Box Jumps
- 30 Goblet Squats (16Kg)
- 10 Man Makers (10Kg DB)
- 30 Goblet Squats (16Kg)
- 40 Box Jumps
- 50 KB Swings (16Kg)

Time: 12:34

6th November, 2015

@CrossfitGS

Skills:
- T2B practice + on rings.
- Handstand practice – beginning on free stand after trying against the band.

Then:
10min AMRAP. Partnered workout (split halfway):
- 30 KB Swings (20Kg)
- 20 Goblet Squats
- 2x Bear Crawls

Count: 4 Rounds + 2 KBs

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

12th June, 2013

@Crossfit

Warmup: 400m row; squat matrix

Then:
- Goblet squats (10-12.5kg DB) x 10s in therapy replacement for Front Squats

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

Total: 892m (PB)
(ouch afterwards – quads a deepset pain)
Compare to 21st April 2012 - 896m

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.

6th December, 2012

@Crossfit

Warmup: 3 minutes double under practice; 3 x 5 Pull Ups; Press Ups; Hallow Rocks; OHS (pvc)

Then:
3-3-3-3-3 Weighted Pull Ups
- 0kg, 9kg,…. 16kg, 20kg, 24kg (F1), 24kg (F1), 22.5kg (F3)
(lost about 7.5kg off previous – not sure why, Same body weight –> lack of doing?)

Then:
AMRAP 8 minutes:
- 8 KB Swings (16kg)
- 8 Goblet Squats (16kg)
- 8 Burpees

Count: 4 Rounds + 7 Burpees