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

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

16th November, 2015

@CrossfitGS

About 20 minutes on complex of: Snatch + Hip Snatch + OHS…. 20kg-30kg

Rich noted: Having a bit of problem where bar moving out (to get past hip) and then it moving around and back over top….. Go back on extension, and “scoop” under bar – will give room for it to go up.

Then:
A bit of a “Fight Gone Bad” style workout. Except each minute had 45sec work; 15sec rest.
3 Rounds of:
- 1 minute Wall Ball (5kg)
- 1 minute Russian KB Swings (20kg)
- 1 minute Sit Ups
- 1 minute DB Push Press (single arm / x5 alternates – 10Kg)
- 1 minute rest

Counts: 84 / 74 / 87

Wallball felt ok for once. Catch and hold high by face, elbows up in rack level and pulled in tight.

13th November, 2015

@CrossfitGS

Overhead Squats x5 reps to heavy singles (no time):
- 20kg, 30kg, 35kg, 40kg, 45kg (F5 PB), 45kg(F1)

Then:
AMRAP split into 4 intervals of 2 minutes work; 1 minute rest:
- 8 Toes To Bar
- 8 Kettlebell Swings (16Kg)
- 8 Box Jumps (24”)

Count: 5 Rounds + 1 Box Jump

10th November, 2012

@CrossfitGS

Floor Press x3:
- 20kg, 30kg, 40kg, 50kg, 55kg (assist on 3rd), 55Kg

Then:
”Burpees Helen”
- 12 Burpees
- 21 KB Swings (16Kg)
- 15 Pull Ups (small blue band)

Time: 12:20
I could remember that Helen has 12 pull ups; so did that for rounds 1 and 2. Realised on last round that it was written 15 on board. Ooops

Performance didn’t feel great tonight. Felt it in the warmup. Been suffering with something - haven’t eaten much and feel lousy in morning, so had cancelled Monday and joined this eve instead. Set mind to more food and sleep.

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

30th October, 2015

@CrossfitGS

Warmup: Run, High Kicks, 2 x … Lunge complex, Double Wallball, Run

Then:
Split Jerk 3-3-3-2-2-2-1-1-1
- 20kg, 20kg… 3x30kg, 3x40kg, 3x50kg, 60kg, 70kg, 75kg (F), 75kg (PB)

The 75kg was a bit of a pressout. Rich noted that elbows were down during drive, raise them and concentrate of getting drive from body / shoulders through the bar.

Then:
18 minutes EMOM (6 rounds):
- 1st minute: 3 Backsquats (40kg) + 5 Box Jumps (24”)
- 2nd minute: 15 Russian Kettlebell Swings (20kg)
- 3rd minute: 10 Press Ups + 30 Skips

22nd October, 2015

@CrossfitGS / Morning Class

5 x on the 3 minute mark:
- 6 Ring Dips
- 1 set max Strict Pull Ups
Switched to Ring Press Ups and inclined pull ups at 4th round.

Then:
3 RTF:
- 30 KB Swings (12Kg)
- 30 Squats
- Run 200m

Time: 12:??

9th October, 2015

@CrossfitGS

x3 Backsquat:
- 15kg, 25kg, 45kg, 55kg, 65kg, 70kg, 75kg (PB)

Then:
10 Minute AMRAP:
- 8 Pull Ups (should have been 10, but still getting into it)
- 15 KB Swings (16Kg)
- 20 Box Jumps (24”)

Backsquat was scruffy – but very happy to see improvement for once

21st September, 2015

@CrossfitGS

Warmup: few laps, skipping, arm swings, jump sequences

Then:
Working up to a heavy x3 Push Press, and then x3 Push Jerk
Push Press:  20kg, 2x30kg, 2x40kg, 50kg, 55kg, 60kg
Push Jerk: 50kg, 60kg, 65kg

Then:
21-15-9
- KB Swings (16Kg)
- Box Jumps (24”)

Time: 5:36

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

24th August, 2015

@CrossfitGS

Warmup: 4 runs; skips; crab walks etc

Then:
Practice on handstand kick ups

15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest
15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest

Pistol progressions

Then:
5 Rounds for time:
- 8 Pistols
- 10 KB Swings (12kg)
- 12 Toes to Bar

Time: 10:33

5th August, 2015

@Crossfit GS

EOMOM 16:
- 3 Shoulder Press (working upto 40kg)
- 6 Box Steps (2 x 12KB)

Then:
5 Rounds for time
- 10 Kettle Bell Swings (16Kg)
- 25 Touch Toes Jump to Bar

Time: 8:06

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

3rd June, 2015

Chris talked me into getting back into CrossFit.  Having put on 7kg and done barely anything for 12+ months, decided to try with him at a new gym before it opens officially as an excuse to ease back into it.

Warmup:
- Skipping (2min)
- Lunges
- Bear Walk (2 types)
- A spiderman type complex

Skills:
- med ball clean
- barbell power clean (hip clean) 30kg

Then:
4 Rounds (EMOM - 20 mins)
- Lunges
- KB Swings (12kg)
- Sit Ups
- Suicide sprints
- Plank complex

Then:
- Stretches, coach style and glute

5/2/2. Some glute/back issues. Sore knees.

8th July, 2013

@Crossfit

Warmup: 400m run; Lunge walk; Stripper stretch; Inch Worm; Wall Stretches; 10 Wall Squats

Then:
5 Rounds for time:
- 18 Wall Ball (5kg)
- 24 KB Swings (16kg)
- 200m Row

Time: ?

26th March, 2013

@Crossfit

Warmup: 400m run; 2 x 10 wall squats; 10 press ups; 10 burpees; spiderman mobility (twinged my side a bit)

Then:
Tabata (20 sec work / 10 sec rest). Rest 1 minute between each group
- 8 x DB Thrusters (9kg)
- 8 x KB Swings (16kg)
- 8 x HR Press Ups

Count: 51 / 67 / 57

Then:
Hamstring stretches with partner. Some L-Sits (3) and L-Sit Pull Ups (~4x2)
Not too good at the bottom on shoulders.

Pleased with result today. I really wanted to kick up my effort. Thrusters and KBs all pretty much UB. Thrusters were a bit light due to lack of kit

March 20th, 2013

@Crossfit

Warmup: 400m run; lunges; reverse lunges; stripper stretch; spiderman complex, samson stretch

Then:
3 minutes:
- Run 400m
- In remaining time: max Push Press (40kg)
<rest 1 minute>
3 minutes:
- Run 400m
- In remaining time: max Kettlebell Swing (16kg)
<rest 1 minute>
3 minutes:
- Run 400m
- In remaining time: max Burpees
<rest 1 minute>
AMRAP 8 minutes:
- 10 Push Press (40kg)
- 20 Kettlebell Swings (16kg)
- 10 Burpees

Count: 12 / 18 / 8 / 1 Round + 19 Swings

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

26th November, 2012

@Crossfit

Warmup: Skipping; 3x5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
5-5-5-5-5 Shoulder Press:
- 20kg, 20kg, 30kg,…. 35kg, 37.5kg, 40kg (F5), 40kg (F4), 40kg (F5)

Then:
21-18-15-12-9-6-3
- KB Swings (16kg)
- Box Jumps (20”)

Time: 10:24

Not feeling great – bad stomach sunday so hadn’t eaten much in last 24 hours. It showed and felt in warmup. Knee has given problems since last session (heavy thrusters / lunges)…. decided to avoid squats and do Box Jumps.