4th November, 2015

@CrossfitGS

Strength:
5 Rounds with approx 90sec rest
- Strict Pull Ups. 8 dropping to 2
- Strict Press Ups. 12 dropping to 10

21-15-9
- Deadlift (60Kg)
- Push Press (10Kg DB)
- 200m Run

Time: 8:59

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:??

27th July, 2015

@Crossfit GS

Warmup

Then:
Working to a heavy Overhead Squat
- 20kg, 30kg, 35kg, 40kg (x3)

Then:
3 Rounds for time:
- 15 Overhead Squats
- 9 Thrusters
- 200m run

Tried 1st round with 30kg… dropped to 20kg
Not sure on time but was last and completely wiped out

31st July, 2013

@Crossfit

Warmup: 400m row; lunges; reverse lunges; spiderman lunges

Then:
Subbing out Front Squat with Goblet Squats x5:
- 12.5kg, 17.5kg, 20kg, 22.5kg, 25kg

Then:
3 Rounds
- 20 Wall Ball
- Run (walk for me – Ankle) 200m carrying Wall Ball

Time: 10:0?

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

21st June, 2013

@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.

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

22nd May, 2013

@Crossfit

Warmup: 400m run; 2x 5 K2E, 5 Wall Squats, 5 Press Ups, 5 Pryer Squats

Then:
5-5-5-5-5 Overhead Squats
- 20kg, 25kg, 30kg, 35kg (PB) – out of time

Then:
4 Minutes to:
- run 400m
- max K2E
1 Minute rest
4 Minutes to:
- run 400m
- max Box Jumps (26”)
1 Minute rest
4 Minutes to:
- run 400m
- max Press Ups
1 Minute rest:
8 minutes AMRAP
- 7 K2E
- 9 Box Jumps
- 11 Press Ups

Count: 22 / 19 / 34 / 3 Rounds + 4 K2E

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

16th December, 2012

Evening @ Dovestones

Running circuit around Dovestones reservoir.
~2.6 miles. No idea of time.

Still fighting off migraine and cold. First time I’ve run this much in years – uneven ground used to get calf problems. Enjoyed it – felt quite good. Blister on left foot though, using wrong shoes which are a bit too big.

5th December, 2012

@Crossfit

Warmup: double-unders; lunges; inch worm etc…

Then:
Backsquat:
Kept light because of knee issues that happened previous: 4x10 of 30kg

Then:
3 Rounds of:
- Max plank hold
- 1 round of Cindy (5 pull ups; 10 press ups; 15 squats)
- Follow the leader run (~150m)

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

28th November, 2012

@Crossfit

Warmup: 400m run; lunges; stripper stretch; spiderman lunge; inch worm; Sprint Drills

Then:
20 minutes – as many rounds as possible:
- 15 Box Jumps (24”)
- 15 Dead Lifts (60kg)
- 400m Run

Count: 4 Rounds + 14 Box Jumps

21st November, 2012

@Crossfit

Warmup: 400m row; walk toes; walk heels; shoulder dislocates

Then:
Crossfit Charity event for “Disco”:
10 Rounds of:
- Sprint 50m
- 12 DB Cleans (12.5kg)
- 6 DB STOH (12.5kg)
- Sprint 50m

Time: 19:19

After: Some more double-under practice (6 again – red handled “M” one perfect)

16th November, 2012

@Crossfit

Warmup: 400m run; PVC warmup for snatch

Then:
About 15 minutes of warming up Squat Snatch (30kg)

Then:
4 Rounds of:
- Run 400m in 3 minutes
- In remaining time, do as many Squat Snatches as possible (30kg)
- Rest 1 minute between rounds

Count: 5 / 4 / 4 / 5

5th November, 2012

@Crossfit

Warmup: 400m row; 2 x 10 pull ups; 10 press ups; 10 hallow rocks; 10 wall squats

Then:
- 800m Run
- 21 KB Swings (16kg)
- 3 Wall Ball (10kg)
- 18 KB Swings
- 6 Wall Ball
- 15 KB Swings
- 9 Wall Ball
- 12 KB Swings
- 12 Wall Ball
- 9 KB Swings
- 15 Wall Ball
- 6 KB Swings
- 18 Wall Ball
- 3 KB Swings
- 21 Wall Ball
- 400m Run

Time: 25:39 (pretty slow – suffered on the legs with WB)

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

17th September, 2012

@Crossfit

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

Then:
For time:
- 200m Run
- 30 Box Jumps
- 30 Press Ups
- 400m Run
- 30 Press Ups
- 30 Box Jumps
- 200m Run

Time: 12:04 (had to sub in box jumps for wall balls as knee out of sorts)

5th 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:
Work to a new max for 5-5-5-5-5 Shoulder Press:
- 20kg, 30kg,… 35kg, 37.5kg, 40kg, 41kg (PB)

After each set, do parallete L-Sit for max time: 4 x ~20+ seconds

Then:
- 5 Overhead Squats (20kg)
- 400m Run
- 10 Overhead Squats (17.5kg)
- 400m Run
- 15 Overhead Squats (15kg)

Time: 7:34

28th August, 2012

@Crossfit

Warmup: 400m run; Wall Stretches; Bergener warmup

Then:
5-5-5-5-5 Push Press:
- 20kg; 30lkg; 3x40kg;… 5 x 45kg

Then:
For time:
- 800m run
- 15 Hang Split Snatch (30kg)
- 400m run
- 12 Hang Split Snatch
- 200m run
- 9 Hang Split Snatch

Time: 12:07