@CrossfitGS
Warmup: Run, Jumps, Lunges, Broadjump Burpees etc
Then:
Skill practice, box handstand, wall facing handstand, wall walk, shoulder taps
Then:
For Time (20 minute cap):
- 1-2-3-4-5 Wall Walks
- 10-20-30-40-50 Lunges
- 10-20-30-40-50 Sit Ups
Ran out of time: 13/50 Situps
@CrossfitGS
Warmup; run; skips; game sprints
Then:
EMOM 24minutes rotating through:
- 4 x Push Press + 8 Reverse Lunges (30kg)
- 10 Box Jumps
- 30 Double Unders + 5 Pull Ups (kipping)
Had problems with lunges and heart rate. At about 10 min mark dropped weight to 25, and reduced lunges to 6 + 8 box jumps. Otherwise ok – first time on pull ups since at GS. Not too bad
@Crossfit GS
Warmup: Bit of run, skips; and then kettlebell skills (12kg). TTB practice (kipping)
Then:
Working up a: 1 Shoulder Press; 1 Push Press, 1 Split Jerk
20kg, 30kg, 35kg, 40kg, 40kg, 40kg
Then:
AMRAP
- 20 Lunges
- 10 Push Press (30kg)
- 5 Toes-to-bar
Partnered workout (with Helen). Do 1 round then rest whilst other person does theirs.
4 Minutes: ?
3 Minutes: ?
2 Minutes: 1 round + 1 TTB
1 Minute: 7 Push Press
After:
Yoga stretches + quad stretches.
@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
@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
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.
@Crossfit
Warmup: 400m row; 3 x Pull Ups; Sit Ups; Squats
Then:
1 Clean + 2 Split Jerks
- 20kg, 30kg, …. 50kg, 55kg, 60kg, 65kg (F), 60kg, 65kg (F), 65kg (PB)
Clean was the limiting factor. Tend to row with arms. Dropping down ok.
Then:
7 Rounds of:
- 7 Lunges
- 7 Toes-to-Bar
- 7 Vertical Jumps (bottom of letters)
Time: 8min something
Not too bad today. Left ankle started loosening (make few clicks in a good way). Back was sore from yesterday.
@Crossfit
Warmup: 400m run; Roxanne (Burpees); Sprint tech with bands
Then:
5 Rounds of:
- 12 Pull Ups
- 20 Walking Lunges (15kg plate)
- 200m Run
Time: 20:43
Killed me; Wasn’t a bad time, but definitely slow. I think the walking lunges and the usual combination of pull ups against running meant couldn’t breathe. Chris also though I ‘might’ of done 6 rounds. Ooops
Left achilles wasn’t great for running.
@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
@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
@Crossfit
Warmup: run 400m; wall stretch; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 OHS (20kg bar)
Then:
20 minute, as many rounds as poss:
- 7 x DB Clean and Jerk (10kg)
- 15 Press Ups
- 20 Walking Lunges with overhead plate (15kg)
Count: 5 rounds + 7 cleans
After:
Some pull ups; and about 30+ toes-to-bar in 3 sets
@Crossfit
Warmup: 3 minutes skipping; shoulder stretches; samson stretches
Then:
Push Jerk 3-3-3-3-3 for new max:
- 15kg, 20kg, 30kg,… 40kg, 50kg, 55kg, 57.5kg, 60kg (PB), 40kg
Then:
3 Rounds for time:
- 10 DB Split Cleans (10kg)
- 30 Walking Lunges – DBs held in rack position
Time: 10:03
@Crossfit
Warmup: 400m row; ankle stretches; shoulder stretches; squat matrix
Then:
Work to a x3 max Thruster
- 20kg, 30kg,…. 40kg, 45kg, 50kg, 52.5kg (F3), 52.5kg (F2),… technique on 40s…
Then:
30-20-10 of:
- OH Plate Walking Lunges (15kg)
- Press Ups
Time: 7:29
@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
@Crossfit
Warmup: 200m run; lunges; reverse lunges; spiderman lunges; stripper stretch; scorpian broadjumps; 200m run
Then:
15 minutes, as many rounds as possible:
- 3 Turkish Get Ups (12.5kg DB)
- 6 Weighted Pull Ups (12.5kg DB)
- 9 Thrusters (Single 12.5kg DB)
- 12 Weighted Lunges (Single 12.5kg DB)
Count: 3 Rounds + 3TG + 6PU + 2TH
(not the best score, should of got 4 rounds at least)
After:
10 minutes of Double-Unders practice. Got some reasonable linking going on – 3 reps
Morning: Snowboarding 1.5hours with Andy
Evening: Crossfit
Warmup: 400m run; lunges; reverse lunges; shoulders stretches; thorax stretches; few pull ups and ring dips
Then:
Every 30seconds for 15 minutes:
- 1 Power Clean + 1 Push Jerk
Change weight at 5 and 10 minute marks: start 40kg, 42.5kg, 45kg
Then immediately complete for time:
18-15-12 of:
- Hand release Press Ups
- Walking Lunges
Total Time: 17:52
Note: Bad knee substitution –> Should of been 1 DB Power Snatch + 2 DB OHSs
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.
@Crossfit
Warmup:
- 3 x 5 Pressups, Squats, Sit Ups, Overhead Squats, KB Swings, Wall Squats
- PVC practice on cleans
Then:
Work to a x1 Max Clean and Split Jerk
- 30kg, 35kg, 40kg, 42.5kg, 45kg, 47.5kg, 50kg (F), 50kg (F)
Then:
30-20-10 reps for time of:
- Walking Lunge Carry (2x7kg DBs)
- Jumping Pull Ups
Time: 6:47
@Crossfit
Warmup:
- 400m light run
- 3 x 5 hand-release pressups (inch worm in/out of position)
- 3 x 5 wall squats
- 3 x 5 KB swings (16kg)
Then:
”Thanks Karen (cut down)”. For time:
- 500m Row
- 50 Box Jumps
- 40 DB Snatches (10kg, 20 each arm)
- 50 Sit Ups
- 50 Wall Ball (Black ball LT)
- 50 Walking Lunges
- 50 KB Swings (16kg)
Time: 22:10
@Crossfit
Warmup:
- 400m run
- 3 x 5 Pull Ups
- 3 x 5 Press Ups
- 3 x 5 Sit Ups
- 3 x 5 Squats
Then:
- Sprint Training on bands
Then:
AMRAP in 15 minutes of (7kg Dumbell)
- 3 Turkish Get Ups (each arm)
- 6 DB Thrusters (each arm)
- 9 Overhead Walking Lunges (each arm)
Count: 3 Rounds + 6 TGUs + 9 Thrusters