2nd December, 2015

@CrossfitGS

Team of 4 partnered workout. Using 40kg bar.
- 100 Cal Row
- 100 Deadlifts
- 80 Cal Row
- 80 HP cleans
- 60 Cal Row
- 60 Front Squats
- 40 Cal Row
- 40 Push Jerk
- 20 Cal Row
- 20 Clusters

Time: 38:24

18th November, 2015

@CrossfitGS

EOMOM (1 set every 2 minutes):
- 3 sets of: x3 Strict Press – 30-35-40
- 3 sets of: x3 Push Press – 50-55-55
- 2 sets of: x3 Push Jerk – 55-60
60Kg felt pretty easy. Plan was for 65 but didn’t realise was just 2 sets of PJ

Then:
10 Rounds of Cindy EMOM. If fail to complete round in minute, then rest on next minute. Scaled to 4 Pullups, 8 Pressups, 12 squats
Count: 9 Rounds (rested on the 7th)

Then:
45 Sit ups (unbroken) + ankle mob and calf stretches

14th October, 2015

@CrossfitGS

Push Jerk – to a heavy x3
- 20kg x2, 30kg x2, 40kg, 50kg, 60kg, 60kg, 30kg

60kg felt fine. Was with a new guy so didnt push it.  Have previously done 65kg which was a stretch due to lower down – get that sorted and think 70kg would be possible.

Then:
90 seconds HSPUs; 90 seconds Pull Ups; 90 seconds Rest
60 seconds HSPUs; 60 seconds Pull Ups; 60 seconds Rest
30 seconds HSPUs; 30 seconds Pull Ups; 30 seconds Rest

Used a plate and two Abmats. So just a little HSPU. No idea on count. Think it was about 35 HSPU on first round.

28th September, 2015

@CrossfitGS

21 minute EMOM:
- 10 Front Squats (30Kg)
- 10 Push Jerks (30Kg)
- 5 Pull Ups (strict)

Proved a lot tougher than thought. Heart rate high but movements were ok. Started on strict pull ups, but switched to green band after 2 rounds.

Immediately after:
4 rounds of Tabata…
- Sit Ups
- Press Ups

23rd September, 2015

@CrossfitGS

Warmup… everything raise the heart rate up high… running/sprints, burpees sprints, etc. Box jumps, skips, mobilisation.

Then:
Warmup on overhead movements…. push press and push jerk (30-40kg)

Then:
”Grace”… x30 C&J at 40Kg.

Time: 4:16

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

4th September, 2015

@CrossfitGS

Warmup: run; lunges; leg swings; squats; pvc push jerk;

Skills: Man Makers & Push Jerks

Then:
21 EMOM:
- 1 Man Maker (15Kg)
- 10 Pistols
- 10 Push Jerks (30Kg)

6th July, 2013

@Crossfit

Warmup: 400m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Hollow Rock; 10 Squats

Then:
5-5-5 Backsquat
- 20kg, 40kg, 50kg, 55kg, 60kg

Then:
10-1 of:
- Shoulder to Overhead (Push Jerk + Push Press)
- Pull Ups
- Squats

Time: 12:35

3rd July, 2013

@Crossfit

Warmup: 200m run; lunges; spiderman lunges; shortened burgener warmup

Then:
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)
- 800m Row
- 50 Wall Balls (5kg)
- 800m Row
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)

Timed out at 30:00 on 3 Power Snatches
(had to swap in rowing as heel still hurts)

19th June, 2013

@Crossfit

Warmup: 400m run; 3x5 Pull Ups, 5 Press Ups, 5 Sit Ups, 5 Squats

Then:
Push Jerk 3-3-3-3-3
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 60kg, 62.5kg (PB), 65kg (F1), 65kg (F1)

Then:
AMRAP in 8 minutes:
- 5 x 8 Power Cleans (heavy) (50kg)
- 10 Press Ups
Count: 5 Rounds + 4 PC

Felt pretty good tonight. Got there bit early and cross-balled my left shoulder out, and stretched chest, helped a lot of overhead heavy. Left Achilles hurting from last night on the warmup run + in the morning at work.

10th June, 2013

@Crossfit

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

Then:
25 Minutes of:
- 1 Mile Run then
AMRAP in remaining time:
- 5 Shoulder-to-overhead (15kg DBs)
- 7 Chest-to-bar Pull Ups
- 10 DB Squat Snatches (alternate arms – 5 reps each) (9Kg)

Count: 4 Rounds + 1 CTB

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.

4th March, 2013

@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

6th February, 2013

@Crossfit

Warmup: 400m run; 3 x dead bugs / 2 x 30sec plank

Then:
Deadlift 5-5-5-5-5
- 40kg, 60kg, 80kg, …. 95kg, 97.5kg, 100kg, 102.5kg (PB) out-of-time

Then:
15-12-9
- STOH (mainly Push Perk/Push Press)
- Toes-To-Bar

Time: 7:03

23rd January, 2013

@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

14th January, 2013

@Crossfit

Warmup: 400m row; pvc warmup of movements, then bar warmup of movements

Then:
AMRAP 12 Minutes
5 Overhead Squats
5 Front Squats
5 Back Squats
5 Push Press
5 Push Jerks
5 Split Jerks
5 Hang Power Cleans
5 Power Cleans
5 Deadlifts

Count: 3 rounds
- Wasn’t listening – did 3 reps instead of 5… ooops

1st December, 2012

@Crossfit

Warmup: 400m run; wall stretches; 10 hollow rocks; 10 squats; 10 sit ups; 10 wall squats; push jerk practice

Then:
For time:
- 500m Row
- 12 Push Jerks (35kg)
- 30 Press Ups
- 30 Sit Ups
- 800m Run
- 30 Sit Ups
- 30 Press Ups
- 12 Push Jerks (35kg)
- 500m Row

Time: 17:50

7th September, 2012

@Crossfit

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

Then:
Working as a team with Matt, one person does a round, whilst other rests:

A) For 5 minutes;
- 5 Ground To Overhead (45kg)

Rest 2 minutes

B) For 10 minutes (Cindy):
- 5 Pull Ups
- 10 Press Ups
- 15 Squats

Count: A) 9 Rounds + 3; B) 9 Rounds + 14 Squats
Good workout, enjoyed it.

After:
Some Muscle-Up Practice. Assisted and Normal… about 6

25th July, 2012

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

4th May, 2012

@Crossfit

Warmup: 400m run; wall stretches; 10 x wall squats; hollow rocks; lunges; press ups

Then:
In 3 minutes…
- 400m run
- as many reps of Push Jerk (30kg) as possible in time remaining

<1 minute rest>
In 3 minutes…
- 400m run
- as many reps of Split Snatch (30kg) as possible in time remaining

<1 minute rest>
In 3 minutes…
- 400m run
- as many reps of Sit Ups as possible in time remaining

Count: 20 / 10 / 22

Then:
Working the goat (Backsquat). x5 reps:
- 20kg, 40kg, … 52.5kg, 52.5kg, 52.5kg
1/1 Muscle Ups