24th May, 2013

@Crossfit

Warmup: 6 minutes double under practice

Then:
15 minute AMRAP:
- 4 Thrusters (30kg)
- 7 Shoulder-overhead (30kg)
- 25 Double-unders

Count: 2 rounds + 6 DUs
(I still can’t do double-unders effectively…. a lot of ‘attempts’ here)

Then:
Muscle Up static progression. Shoulder mobilisation (felt good)
- Back a little sore next day from the Thrusters – still not right by a long way.

22nd March, 2013

Morning @ Crossfit

Warmup: 3-4 minutes skipping; ankle stretches; shoulder stretches; squats; press ups; wall ball etc

Then:
Crossfit Games Open 13.3
12 Minutes:
- 150 Wall Ball
- 90 Double-Unders
- 30 Muscle Ups

Count: 111
(not much improvement over last year – 105. Was concerned about knee, patella was clicky for few days but then fine)

3rd October, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; ankle stretches, 2 x 5 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Crossfit “Nasty Girls”. 3 Rounds for time:
- 50 Squats
- 7 Muscle-Ups (box assisted)
- 10 Hang Power Cleans (40kg)

Time: 19:42
(suffering after effects of cold)

12th April, 2012

@Crossfit

Warmup: Row 500m; ankle mobility

Then:
Work to a max x5 Backsquat on 5-5-5-5-5:
- 20kg, 40kg, 45kg…. then 50kg, 55kg, 57.5kg, 60kg (F3), 60kg (PB)

Then:
15 Minutes to get as many Muscle Ups as possible.
- Got initial one on warmup; switch to doing jumping MUs x10 + few assisted.

1st December, 2011

@Crossfit

Warmup:
- 400m row, 2 x Spiderman Lunge, 10 Goblet Squat, Reverse Lunge, 10 Wall Squat, Stripper Stretch, OHS (pvc)

Then:
Work to a x1 max (good form) of following:
- Power Clean
- Hang Power Clean

Weight: 20kg, 40kg, 45kg, 47.5kg, 47.5kg, 50kg, 50kg (PB)

Then:
Tabata (20 seconds work; 10 seconds rest) of:
- 4 x Wall ball (Black LT)
- 4 x Hang Power Clean (25kg)

Then:
Some Muscle-Ups practice…. fail 5/5

29th November, 2011

@Crossfit

Warmup:
- 2 minutes skipping; Bergener warmup, Snatch PVC warmup

Then:
Work on good form for:
1 x Power Snatch
1 x Hang Snatch
weight: 15 –> 25kg

Then:
5 rounds for time
- 200m run
- Power Snatch (25kg)
Time: 9:26

Then:
3 out of 3 Muscle-Ups
Good progression but transition a bit split with 1 arm at time.

@Home
15 Minutes Foam roller

6th November, 2011

@ Home

Muscle-Up Progression and strength work on false grip

10 x 10 sec L-Sits

6th October, 2011

@Crossfit

Warmup:
- 400m light run
- shoulder mobility
- 2x5 pull ups
- 2x5 hard press ups
- 2x5 OHS

Then:
- Muscle-up preparation work.

Then:
5 rounds for time of:
- 6 Front Squat (35kg)
- 6 Pull Ups
- 6 Ring Dips

Time: 11:59

26th September, 2011

Afternoon @ Crossfit

Warmup:
- 400m light run
- 4x16 crossing star jumps and burpee combinations
- deadbug 2x30sec

Then:
- 5 x 3 reps Push Press @ 85% max (45Kg)

Then:
AMRAP in 5 minutes of:
- Clean Squat and Jerks (35Kg)
Count: 11

Then:
- 5K row for time: 22:02 (avg split-pace 2:12.2)

Then:
- A few Muscle-Up practice. First success - got 2 singles out of 5 attempts

14th September, 2011

@Crossfit

Warmup:
- 200m light run
- 2 x 10 squats
- 2 x 5 pull ups
- 2 x 10 situps
- 2 x 5 press ups

Then:
AMRAP in 20 minutes of:
- maximum pull ups (did strict)
- 400m run
- maximum press ups
- 400m run

Count: 6 sets + 2400m run
- Pull ups x3 sets: 14, 9, 8 = 31
- Press ups x3 sets: 22, 16, 14 = 52

Then:
- Stretches – quads
- Foam roller – quads + calves

Then:
Muscle up practice x 5. Almost… to transition point.
--> Work on very low dipping point strength.

Notes:
Felt a lot better after break. Performance was stronger….
Warmup and pull ups felt much better than previous.

8th September, 2011

@Crossfit

Warmup:
400m light run.
3 x 5 Good Mornings (20kg).
3 x 10 OHS.
3 x 5 Pull ups.
3 x 10 Press ups.

Then:
Muscle-up progression – 5 sets of x3 false grip pull ups to highest point.
(using weight vest to train more activation)
- 0kg, +10kg vest, +10kg vest, +10kg vest, 0kg

Then:
5 rounds of:
- 1 minute wall ball (5kg high target).
- 1 minute sit ups
- 1 minute split cleans DBs (8kg)
- 1 minute press ups
- 1 minute rest

Count: 78/66/52/58/60 (total reps per round)

3rd September, 2011

Morning @ Home

Warmup:
2 x 10 squats
2 x 5 pull ups
2 x 5 press ups
2 x 10 sit ups

Then:
AMRAP in 10 minutes of:
- 5 press ups
- 10 situps
- 15 squats
Count: 8 rounds + 4 situps

Then: Rings and Muscle-Up progressions…
A) 3 x 30 second strict support position (elbow locked/45 degree out). 90 second rests.
B) Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 10, 7, 5
C) 5 minutes false grip ring pullup practice / assistance.
D) 5 x 3 high chest to bar pull ups. Aim for high as possible static. 90 second rest.

Late Afternoon:
1 hour: walk-in and solo climbing at Alderman Rocks. VDiff -> HS

Evening:
Foam Roller – calfs, quads and thoracic spine extension.

26th August, 2011

@Crossfit

Warmup:
400m light run.
5 rounds with 5-4-3-2-1 reps:
- Overhead Squat (15kg)
- Kettlebell Swing (16kg)
- Burpees

Then:
Variation of “Cindy” workout …
3 x 5 minute sets with as many rounds as possible – rest 2 minutes between sets.
(begin each 5 minute set where you finished the previous one).
- 5 Pull ups
- 10 Press ups
- 15 Squats

Count: 9 rounds + (5 pull ups + 7 press ups)
S1: 3 Cindy –> 13 Sqt
S2: 2 Sqt –> 2 Cindy –> 13 Sqt
S3: 2 Sqt –> 2 Cindy + (5 PuUp + 7 PrUp)

Then:
Skill work on Muscle-Ups on rings – working on progression in strict form.
Need to work on making pull up with false grip an inch or two deeper.

Then:
Myofascial release on calfs and quads with ball and foam roller.