22nd October, 2015

@CrossfitGS / Morning Class

5 x on the 3 minute mark:
- 6 Ring Dips
- 1 set max Strict Pull Ups
Switched to Ring Press Ups and inclined pull ups at 4th round.

Then:
3 RTF:
- 30 KB Swings (12Kg)
- 30 Squats
- Run 200m

Time: 12:??

23rd August, 2015

@Home

5 Rounds with plenty of time:
- 6 Pull Ups
- 3 Ring Dips –> 4th, 5th were 6 with thin band
- 6 Pistol progression (thick band / half way)

Then:
50 Burpees. Set pace interval at 10/min. Time: 5:00

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

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

4th May, 2012

@Home

Still not into the idea of re-starting training. Just feel right down still. But gave it a shot today:

AM:
10-9-8-7-6-5-4-3-2-1
- Pull Ups
- Press Ups

10 minutes rest

5 rounds:
- 10 Ring Dips (with thin band – too difficult at mo normally. But I did ensure turn outs)
- 15 Squats

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

7th February, 2013

@Crossfit

Warmup: skipping; lunges; reverse lunges; stripper stretch; inch worm; squat matrix

Then:
18 Minutes AMRAP:
- 8 DB Snatch Squat (per arm) 7kg
- 16 Ring Dips (purple band; did most 1st set unassisted)
- 24 Wall Balls (Black/HT)

Count: 3 Rounds + 11 Snatches
(left shoulder still giving grieve; back fine)

3rd February, 2013

@Home

Been a while as been over Shrewsbury, so thought I’d better do some before CF

Warmup: 10 Burpees

Then 3 Rounds:
- 7 Pull Ups (strict)
- 10 Press Ups
- 15 Squats
- 5 Ring Dips

Time: 8:13

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

26th September, 2012

@Crossfit

Warmup: ?

Then:
Working on Snatch lift and hip extensions to quite heavy (avoided squat snatch because of knee).

Then:
- Run 200m
- 15 Ring Dips
- Run 200m
- 10 Ring Dips
- Run 200m
- 5 Ring Dips

Time: 6:55

13th September, 2012

@Crossfit

Warmup: 400m Run; Wall Shoulder Stretches; Shoulder Circles; Superman / Hollow Rocks

Then:
For strict form, no time limits:
- 3 x 5 Toe-To-Bars (super strict straight legs)
- 3 x 5 Windscreen Wipers
- 3 x 5 Ring DIps
- 3 x 5 Handstands (20 seconds)

Then:
3 Rounds of 15-12-9
- Deadlifts (70kg)
- Parallette Push Throughs (inc press ups & dips)

No time limit (good form)

11th July, 2012

@Crossfit

Warmup: 400m run

Then:
Knee injured for 5s of Front Squats…. so alternate exercises:

Alt sets of:
- Max Weighted Pull Ups (10Kg) – 9 / 7 / 6
- Max Weighted Dips (10Kg) – 4 / 3 / 2

Then:
- Max Pull Ups: 12 / 17 (tired)

22nd June, 2012

@Crossfit

Warnup: 500m row; Calf stretches; Wrist Stretches; PVS Clean warmup; Clean and Dip Warmups

Then:
”Death by Elizabeth”

Do a round every minute,… 1 Squat Clean; 1 Ring Dip; 2 Squat Cleans; 2 Ring Dips; 3 Squat Cleans …. etc… Stop when unable to complete round in designated time.

Count: 14 Rounds + 6 Cleans

14th June, 2012

@Home

Warmup: 3 x 10 Burpees; 3 x 5 Pull Ups; 5 Press Ups; 5 Bench Dips; 5 Squats

Then:
Some core climb strength build. Alternating sets with rests:
- 5 x 3 Weighted Pull Ups
- 5 x 7 Ring Dips

- 8kg, 12kg,… 16kg, 17kg, 18kg, 19kg, 20kg
- 3, 3,… 7, 7, 7, 7, 7

23rd April, 2012

@Crossfit

Warmup: 400m run; inch worm (with pressups); stripper stretch; bear crawl; lizard crawl; 3 x 10 Wall Squats, Sit Ups; Press Ups, 5 Pull Ups

Then:
HELEN. 3 Rounds for time:
- Run 400m
- 21 KB Swings (16Kg)
- 12 Pull Ups (Strict due to hand cut)

Time: 15:50
Compare to 5th March, 2012. Was 9 seconds faster than previous.
Strict pull ups, so better – KBs swings ok this time. Running was slow.

Then (time left for something else):
Find a max on weighted Ring Dips x3:
- none; 3kg; 5kg; 7kg; 10kg (PB); 13kg (F2)

13th April, 2012

@Crossfit

Warmup: 400m run; 3 x 10 Pull Ups; Press Ups; Hollow Rocks; Wall Squats

Then:
As many rounds as possible in 18 minutes of:
- 200m run
- 6 x Ring Dips
- 12 x KB Swings (16kg)
- 18 Wall Ball (10kg HT)

Count: 3 Rounds + (run+dips+kbs+12 WB)

28th March, 2012

@Crossfit

Warmup: 400m run; 2x10 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Dumbell Complex. Work to a maximum weight of completing the complex
3 attempts allowed, aim to beat previous PB of 17.5kg
- 5 x DB Deadlift
- 5 x DB Hang Squat Clean
- 5 x DB Push Press
- 5 x DB Front Squat

Count (2xDBs): 12.5kg (warmup), 15kg, 17.5kg, 20kg (PB)

Then:
5 Rounds for time of:
- 9 Ring Dips (purple band – intensity required)
- 6 DB Cleans (2x12.5kg)
- 3 Deadlifts (70kg)

Time: 9:37

18th March, 2012

@Home

Some Muscle-Up and grip training (greasing groove style). Approx:
20 x 1 Assisted muscle-ups working on strength in transition + some dip pushouts.
6 x 1 Rope grip assisted pull ups (8 strand rope, 13” lower grip)

Later:
5 x 6 Ring Dips (rest as required)