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

30th July, 2013

@Crossfit

Warmup:
Ankle mobility; 200m run; wall stretches; bergen palm stretch thingy

Then:
3-3-3 Push Press
- 20kg, 20kg, 30kg,…. 40kg, 50kg, 55kg, 57.5kg (PB)

Then:
- 400m Row (subbed instead of run – ankle)
- 1->10->1
-- Press Up
-- Box Jumps (24”)
- 400m Row

Time: 15:??

After:
All sorts of ankle mobility/rolling/stretching

24th July, 2013

@Crossfit

Run 400m
30 Press Ups
20 Split Snatch
Run 200m
20 Split Snatch
30 Press Ups
Run 400m

Subbed row instead of run – bad ankle

8th July, 2013

@Crossfit

Warmup: 400m run; Lunge walk; Stripper stretch; Inch Worm; Wall Stretches; 10 Wall Squats

Then:
5 Rounds for time:
- 18 Wall Ball (5kg)
- 24 KB Swings (16kg)
- 200m Row

Time: ?

4th July, 2013

@Crossfit

Warmup; 400m row; 2 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats

Then:
5 minutes AMRAP:
- 5 Power Cleans (50kg)
- 10 Pull Ups
<3 minute rest>
5 minutes AMRAP:
- 7 Push Press (40kg) - subbed instead of thrusters
- 7 Press Ups
<3 minute rest>
5 minutes AMRAP:
- Row 10 Calories
- 5 Burpees

Count: 3 rounds + 5; 3 rounds + 3; 3 rounds + 5

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)

2nd July, 2013

@Crossfit

Warmup: 500m row; Arm circles

Then:
50 Pull Ups in own time of a hard variety
- about 5 kipping; 6x5 strict; 10 L-sit singles; 10 kipping

Then:
Tabatas (8 rounds of 20 secs work; 10 secs rest. 1 Minute rest between)
- Press Ups
- Sit Ups
- Squats
- Rowing (calories)

Count: 56 / 82 / 92 / 41

27th June, 2013

@Crossfit

Warmup: 500 Row; 2x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats

Then:
3 Rounds as a team of 2 (Danny Z):
- Row for meters (whilst DZ was running)
- Run 400m

Meters : 1450m

24th June, 2013

@Crossfit

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

Then:
Fight gone bad style. 3 Rounds of:
- 1 min Sit Ups
- 1 min Ball Slam (10kg)
- 1 min Rowing
- 1 min Wall Ball (5kg – bigger ball – back still not having it)
- 1 min Press Ups
- 1 min rest

Count: 98, 84, 77

Then:
Muscle Up progression work

12th June, 2013

@Crossfit

Warmup: 400m row; squat matrix

Then:
- Goblet squats (10-12.5kg DB) x 10s in therapy replacement for Front Squats

Then:
Rowing “Sale Sharks” – 6 Rounds of:
- 30 seconds row
- 30 seconds rest

Total: 892m (PB)
(ouch afterwards – quads a deepset pain)
Compare to 21st April 2012 - 896m

11th February, 2013

@Crossfit

Warmup #1: Foam rolling and ankle mobility

Warmup #2: 400m run; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats; ankle mobility; shoulder stretches

Then:
Teamed with Matt
- 3K Rowing
- ‘Fran’ (30kg Thrusters & Pull Ups)

Time: 13:?? ; Count: 1 Round + 15 Thruster+Pull Ups
- did a 15 and a 21 sets

27th January, 2013

@ English National Indoor Rowing Championship

500m row

Time: 1:39.8
- Last year championship was: 1:42.8
- Last 500m was 1:39.2 (PB) on 19th July, 2013

8th January, 2012

@Crossfit

Been suffering a bad back since before xmas. Hurt 4 times in total.
Still sore, but most of mobility back. Will be taking some things easy

Warmup: row 500m; lunges fwd and back; stripper stretch; inch worm; dead bugs

Then:
Backsquat light – 5x5
- 3 x 5 20kg…. 4 x 5 30kg, 1 x 5 35kg

Then:
1000m row as fast as possible
Time: 3:45.4 (PB)

3rd December, 2012

@Crossfit

Warmup: 3 minutes skipping; lunges; reverse lunges; spiderman; inch worm; stripper stretch; 2 x 5 pull ups; sit ups; wall squats

Then:
4 rounds of:
- 1 minute Wall Ball
- 1 minute Sit Ups
- 1 minute DB Split Cleans (12.5kg)
- 1 minute Rowing for calories

Reps per round: 76 / 62 / 62 / 65

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

19th November, 2012

@Crossfit

Warmup: 500m row; lunge walk; spiderman complex; inch worm

Then:
Backsquat 5-5-5-5-5
- 20kg, 30kg, 40kg,…. 5 x 50kg

Then:
As a team of 2, complete for time:
- 2000m Row
- 150 Wall Balls (10kg HT)
- 100 Sit Ups
- 50 KB Swings (16kg)

Time: 19:59
Teamed with Kirsty – she did more on the wall ball.

31st October, 2012

@Crossfit

Warmup: 500m row; lunges + reverse lunges, stripper stretch

“Fright Gone Bad”:
(started staggered on exercises)
- 1 minute Pull Ups
- 1 minute DB Thrusters
- 1 minute Rowing
- 1 minute Ball Slams
- 1 minute Box Jumps
- 1 minute rest

Count: 80 / 59 / 61

16th October, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; 2 x 10 hollow rocks, 5 pull ups

Then:
Gymnastic practice
- 15 minutes working towards a Back Lever
- 15 minutes working on handstands towards push ups

Then:
9 Minute AMRAP teamed with Tom
- 200m Row
- Thrusters (30kg) – do whilst other person rows

Count: 84 Thrusters

11th September, 2012

@Crossfit

Warmup: 500m Row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
- Bench Press 5-5-5-5-5
- Weighted Pull Ups 5-5-5-5-5
Aim for 4th set to be previous PB

BP: 20kg, 30kg, 40kg,… 50kg, 52.5kg, 55kg, 57.5kg, 60kg (F1)
PU: 0kg, 5kg,… 10kg, 12kg, 16kg, 17.5kg, 20kg (PB)

Then:
3 Rounds for time:
- Row 30 calories
- 25 Press Ups

Time: 10:58

4th September, 2012

@Crossfit

Warmup: 400m run; 3 x 5 Wall Squats; 5 Press Ups; 5 Goblet Squats; 5 Sit Ups; 5 Overhead Squats; 5 Pull Ups

Then:
3 rounds of:
- 1 minute DB Thrusters (8kg – light for knee)
- 1 minute rest
- 1 minute Toes-To-Bar
- 1 minute rest
- 1 minute Rowing (for calorie count)
- 1 minute rest
- 1 minute Burpees
- 1 minute rest

Count:
DBT: 19,13,12  T2B: 22,16,15  ROW: 19,16,19  BUR: 13,12,10