11th August, 2015

@Home

5 paired sets for strength:
- Ring Dips: 2,3,3,3,3
- Knees to Elbows: 5,6,6,5,6

9th August, 2015

@Home

5 Sets of:
- 2 Ring Dips
- 5 Knees to Elbows

Later:
5 Rounds of Cindy (strict pull ups)
Time: 11:20

28th October, 2014

@Home

4 Rounds for Time (84 reps total):
- 5 Knees To Elbows
- 7 Man-Makers (6Kg)
- 9 Ring Dips (assisted purple)

Time: ~21:00

22nd May, 2013

@Crossfit

Warmup: 400m run; 2x 5 K2E, 5 Wall Squats, 5 Press Ups, 5 Pryer Squats

Then:
5-5-5-5-5 Overhead Squats
- 20kg, 25kg, 30kg, 35kg (PB) – out of time

Then:
4 Minutes to:
- run 400m
- max K2E
1 Minute rest
4 Minutes to:
- run 400m
- max Box Jumps (26”)
1 Minute rest
4 Minutes to:
- run 400m
- max Press Ups
1 Minute rest:
8 minutes AMRAP
- 7 K2E
- 9 Box Jumps
- 11 Press Ups

Count: 22 / 19 / 34 / 3 Rounds + 4 K2E

5th May, 2013

@Home

PM:
Run for about 2 miles down the bridleway. No idea on time.
Totally gassed me, am unfit. About right distance to do for now.

About 1 hour later:
5 Rounds:
- 6 Ring Dips (thin band to keep pace and locking turnout)
- 6/6 DB Snatch (10kg – alt arms)
- 6 HSPUs (pseudo)
- 6 Burpees
- 6/6 Walking Lunges
- 6 K2E

Time: 22:09
Laps: 3:40. 4:23, 4:41, 4:59, 4:26
Good one. That felt like it should. See how back feels after those burpees

23rd April, 2013

@Home

Taken a fair while, but my back seems to have finally eased off a lot over the last couple of days (nearly 2 weeks to recover). Still a bit of trouble when standing up at work after sat down for ages, and a bit of pain down back of right hip.

Routine and motivation has taken a blow since Colin’s death. I’ll push back into it on Monday after the funeral, but just tried to wake up a few muscles tonight at home.

Warmup:
- 20  Burpees
- 3 x … 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
- 5 Rounds of Cindy (150 reps) ~not pushing too quick 8:00 minutes.

Then (no time limit)
- 3 x … 5 Ring Dips; 10 K2Es; 10 Walking Lunges

10th March, 2013

@Home

Trying to rebuild some levels for the Open. Did throughout day in order:
- 7 x 7 Pull Ups (strict) + 1
- 5 x 10 Toes-To-Bar / Knee-To-Elbow
- 5 x 15 Press Ups

15th December, 2012

@Home

Fighting cold and the tail end of a migraine – didn’t work

10 x Burpees
5 x 3 Dips
5 x 5 Pull Ups
5 x 5 K2Es

2nd July, 2012

@Crossfit

Warmup: 400m run; lunge walk; reverse lung walk; scorpion broadjump burpees; bear crawl; inch worm; 10 hallow rocks; dead bugs

Then:
3 Rounds of:
- 1 minute DB Push Press (10kg) - should of been wall ball
- 1 minute Box Jumps
- 1 minute Press Ups
- 1 minute Knees To Elbow
- 1 minute DB Split Snatch (10kg)
- 1 minute rest

Count: 83, 68, 66

After:
Play around with new Farmers Walk handles: 2x50kg 2x20m

20th June, 2012

@Home

Alternating sets with rests:
- 5 sets: Weighted Ring Dips: 0, 5kg, 5kg, 7kg, 7kg
- 5 sets: Knees-To-Elbows: 10, 10, 10, 10, 10

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.

4th March, 2011

Morning @ Home

Warmup: 10 Burpees; 3 x 5 Pull Ups; Press Ups; Sit Ups; Bench Dips; Squats
30 second support on rings

Aim for complete sets; rest as required:
3 x 10 Knees-To-Elbows
3 x 5 Ring Dips

Note: Aiming to work on some core bodyweight strengths over next couple of months alongside crossfit. Ring Dips have suffered a lot. Easing in to begin.

1st March, 2012

@Crossfit

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

Then:
Work across a 3x5 Push Jerk at 85% of x5 max:
- 20kg, 30kg, 35kg, 40kg, 40kg, 40kg

Then:
5 Rounds for time:
- 7 Knees-To-Elbows
- 15 Box Jumps with step down (24”)
Time: 8:16

Stayed around to practice Snatch ready for saturday 12.2:
- PVC Bergen warmup
- 20kg –> 35kg practice on Power Snatch

14th January 2012

@Crossfit

Warmup: 400m row; wrist mobility; Samsun stretchs, spiderman lunges etc

Then:
AMRAP in 20 minutes of:
- 5 ‘Clusters’ 30Kg (squat clean + thruster)
- 10 Knees to Elbows
- 15 Box Jumps (24”)
- Run 200m

Count: 3 Rounds + 3 Clusters

7th November, 2011

@Crossfit

Warmup:
5 Squats
Bear Crawl
Spiderman Complex
Bear Crawl
Ankle Mobility
Bear Crawl

Then:
Work to a 1 rep Power Clean
- 20kg, 30kg, 40kg, 40kg, 40kg, 45kg, 45kg (PB ran out of time)

Then:
3 Rounds for max reps:
- 1 min: Press Ups
- 1 min: DB Thrusters (8kg)
- 1 min: Knees-2-Elbows
- 1 min: DB Split Snatch (8kg)
- 1 min: Row (calories)
- 1 min: rest

Count: 74 / 57 / 51

20th October, 2011

@Crossfit

Warm up:
- 400m run
- 2 x 5 Pull Ups
- 2 x 5 Press Ups
- 2 x 5 Sit Ups
- 2 x 5 Squats

Then:
A modification of Crossfit’s “Filthy Fifty”:
- 40 Box Jumps (24”)
- 40 Jumping Pull Ups
- 40 Kettlebell Swings (16kg)
- 40 Walking Lunges
- 40 Knees to Elbows
- 40 Push Press (20kg)
- 40 Wall Ball (5kg)
- 40 Burpees
- 40 Tuck Jumps

Time: 36:13

11th October, 2011

Evening @ Home

Warmup:
- Skipping: 120 reps
- 2 x 10 Press Ups
- 2 x 10 Squats
- 2 x 10 Bench Dips
- 2 x 10 Sit Ups

Then:
5 rounds of:
- 7 Ring Dips
- 10 Press Ups
- 10 K2Es
- 10 OHS (8Kg bar)

Time: 23:25

7th October, 2011

Evening @ Home

Just something to help wake things up again from lazy 2 weeks…

5 Rounds:
- 10 Press Ups
- 7 Pull Ups

5 Rounds:
- 10 Press Ups
- 5 K2E

Weak, weak, weak…. K2E terrible – hence did 5s
Plan out some regular bodyweight exercises again to work around Crossfit.

25th July, 2011

@Crossfit

Warmup:
400m run. Then 3 rounds of 10 knee raises, 10 lunges, 10 box jumps.

Then:
As many rounds as possible in 20 mins:
- Run 200m
- 8 Knees to Elbows
- 8 Dumbbell Split Clean (8Kg DBs)
- 8 Dumbbell Push Jerk (8Kg DBs)

Count: 5 Rounds + 200m

Then:
Calf Stretches

20th July, 2011

@Crossfit

Warmup:
400m run
6-5-4-3-2-1 of burpees, box jumps, knees-to-elbows

Then:
Bench Press – Work up to a 3 rep Max.
- 55kg PB

Then:
25-20-15-10-5 reps of
- Tuck jumps
- Knees to Elbows

Time: 11:54

Notes:
”Annie” variant (double unders and situps). Changed to tuckjumps and knees-to-elbows because of back and can’t do double unders. Half numbers.