20th May, 2013

@Crossfit

Warmup: 400m run; 2 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
Handstands & L-Sits

Then:
5 Rounds of:
- 12 Pull Ups
- 20 Single Arm DB Snatch (12.5kg 10 each arm)
- 10-20-30-40m Run (200)

Time: 21:05 (bit slowww – fitness suffering)

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

14th March, 2013

@Crossfit

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

Then:
Backsquat 3-3-3-3-3
- 20kg, 30kg, 40kg,… 50kg, 55kg, 60kg, 65kg, 67.5kg (PB)

First time done heavy squats since about 9 months (July 2012).
Knee felt ok, still makes the crinkling sound and it did a pop. Feels fine next day.
Added 5kg to a previously difficult PB – very surprised

Then:
L-Sits and L-Pull Ups … l-sits have suffered due to lack of training
Shoulder mobility and lacrosse ball afterwards and a few pull ups

9th November, 2012

Diving @ Eccy Delph

Testing the twin-cyls out. Underweight with 2kg, carrying a rock through the dive.
About 30minutes; 20m max; 10m avg. Only one dive as Wayne didn’t want to do second.

Evening @ Crossfit

Warmup: Rowing Fish Game (645); Inverted Handstands

Then:
Handstand and L-Sit practice. Pulling from wall now, about 20+ seconds on L-Sit paralletts.

Then:
A mini “Diane”:
- 9, 6, 3 Handstand Push Ups (assisted bands)
- 15, 12, 9 Deadlifts (50kg)
Time: 3:21 ish

Evening @ MDG
- Dive exam

2nd July, 2012

@Crossfit

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

Then:
A1 Push Press 3-3-3…. work across 52.5kg, 52.5kg, 52.5kg
A2 Max Hold L-Sit…. parallettes: 20sec, 25sec, 28sec

As a team of 2 complete:
* 75 wall ball (5kg)
2 Rounds of:
-- 30 double unders
-- 30 sit ups
-- 30 press ups
* Row 1000m

Team with Paul: 14:00

10th November, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 OHS (PVC)
- 2 x 5 Sit Ups
- 2 x 5 Press Ups
- 2 x 5 Vertical Ring Rows

Then:
Complete for time (15 minute cut off):
- 1000m row
- then 5 rounds:
  > 7 DB Push Jerks (12.5kg)
  > 25 Kettlebell Swings (16kg)

Count: 3 rounds + 7 push jerks + 8 kb swings

Then:
- Hamstring band stretches – 2 types x 20 each leg
- L-Sits (x3) – approx 15 seconds (tired)
- Handstand practice (free + against wall)

Then:
1.5 hours of SPEAR training

6th November, 2011

@ Home

Muscle-Up Progression and strength work on false grip

10 x 10 sec L-Sits

28th July, 2011

Evening @ Home

Pull ups – complete the 5 sets with 90 second rests:
- 9, 8, 7, 6, 6
- count: 36

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 7, 6, 6
- count: 36

Then:
L-Sits (Push Up Bars) – hold 10 x 10 seconds with 50sec rest
- count: 100 seconds

21st July, 2011

Evening @ Home

Pull ups – complete the 5 sets with 90 second rests:
- 8, 8, 7, 7, 4
- count: 34

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 8, 8, 7, 7, 4
- count: 34

Then:
L-Sits (Push Up Bars) – hold 10 x 10 seconds with 45-60sec rest
- count: 100 seconds  

19th July, 2011

Evening @ Home

Warm up:
100 skips

Pressups – complete the 5 sets with 60 second rests:
- 12, 17, 13, 13, max(17)
- count: 72

Then:
Pull ups – complete the 5 sets with 90 second rests:
- 7, 8, 7, 5, 5
- count: 32

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 7, 8, 7, 5, 5
- count: 32

Then:
L-Sits (Push Up Bars) – hold 10 x 10 seconds with 45-60sec rest
- count: 100 seconds