30th November, 2015

@CrossfitGS

Strength. 20 Minutes of a complex with about 2 min rest between
- x5 Strict Press (20-40kg)
- 30 Second plank
- x5 Pullups (did all 5s)

Then:
Partnered workout (Mark):
- 50 KB Swings (16Kg)
- 40 Box Jumps
- 30 Goblet Squats (16Kg)
- 10 Man Makers (10Kg DB)
- 30 Goblet Squats (16Kg)
- 40 Box Jumps
- 50 KB Swings (16Kg)

Time: 12:34

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 August, 2015

@Crossfit GS

Warmup:  Bit of run, skips; and then kettlebell skills (12kg). TTB practice (kipping)

Then:
Working up a: 1 Shoulder Press; 1 Push Press, 1 Split Jerk
20kg, 30kg, 35kg, 40kg, 40kg, 40kg

Then:
AMRAP
- 20 Lunges
- 10 Push Press (30kg)
- 5 Toes-to-bar

Partnered workout (with Helen). Do 1 round then rest whilst other person does theirs.
4 Minutes: ?
3 Minutes: ?
2 Minutes: 1 round + 1 TTB
1 Minute: 7 Push Press

After:
Yoga stretches + quad stretches.

5th August, 2015

@Crossfit GS

EOMOM 16:
- 3 Shoulder Press (working upto 40kg)
- 6 Box Steps (2 x 12KB)

Then:
5 Rounds for time
- 10 Kettle Bell Swings (16Kg)
- 25 Touch Toes Jump to Bar

Time: 8:06

17th June, 2013

@Crossfit

Warmup: 400m run; short warmups before each exercise as needed

Then:
”Crossfit Total” – finding max x1 reps for 3 strength movements
3 attempts allowed on each movement. Cannot drop the weight down.

BackSquat: 60kg – 67.5kg (PB) – 75kg (F)
Shoulder Press: 40kg – 45kg (F) – 45kg
Deadlift: 110kg – 115kg – 120kg

26th November, 2012

@Crossfit

Warmup: Skipping; 3x5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
5-5-5-5-5 Shoulder Press:
- 20kg, 20kg, 30kg,…. 35kg, 37.5kg, 40kg (F5), 40kg (F4), 40kg (F5)

Then:
21-18-15-12-9-6-3
- KB Swings (16kg)
- Box Jumps (20”)

Time: 10:24

Not feeling great – bad stomach sunday so hadn’t eaten much in last 24 hours. It showed and felt in warmup. Knee has given problems since last session (heavy thrusters / lunges)…. decided to avoid squats and do Box Jumps.

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

22nd August, 2012

@Crossfit

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

Then:
AMRAP 12 minutes of (using squat stand):
- 5 Shoulder Press (32.5kg)
- 10 Push Press (32.5kg)
- 400m Run

Count: 3 rounds + 7 Push Press

Then:
Quad / Hip Stretches

26th July, 2012

@Crossfit

Warmup: 400m run; wall stretches; overhead band stretch

Then:
”Lynne-ish” 5 Rounds
- Max reps Shoulder Press (1/2 bodyweight = 37.5kg)
- rest 1 minute-ish
- Max reps Pull Ups (kipping till last round – hands hurt)
Rest 3-5 minutes between rounds

Count: 7/21, 7/19, 7/20, 7/17, 8/10

16th July, 2012

Warmup: 400m row; clean ups on each movement as they came up

Then:
Crossfit Total (with pre warmups). 3 x 1 attempts per lift, can only go same or up weight.

Power Clean (can’t do backsquat at moment): 57.5 – 60 – 62.5(F)
Shoulder Press: 40 – 42.5 – 45 (PB)
Deadlift: 100 – 110 – 120 (PB)

Note: Couldn’t do Back Squat as knee injured… so taking last PB of 65 for CF Total:

Crossfit Total: 230PB
Compared to previous of 205 on 12th December 2011

11th June, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; band stretches; 3 x 5 pull ups, 5 press ups, 5 situps, 5 squats

Then:
Finding a max on 3-3-3-3-3 Shoulder Press
- 20kg, 25kg, 30kg,… 35kg, 37.5kg, 40kg (PB), 41kg (F1), 42.5kg (F0)

Then:
7 Rounds of:
- 7 Push Press (20kg)
- 7 KB Swings (16kg)
- 7 Ball Slams (10kg)

Time: 9:16

3rd April, 2012

@Crossfit

Warmup: Row 500m; 5 Wall Squats, Shoulder mobilisation & pull ups; light shoulder press

Then:
Based on Lynne:
5 rounds of:
- Max Shoulder Press (30kg)
- 1 minute rest
- Max Strict Chin Ups
- 5 minute rest

Count: 13/13, 13/13, 12/10, 11/10, 10/9

20th February, 2012

@Crossfit

Warmup: 500m row & deadbugs

Work to a 5-5-5 of 85% of x5 max deadlift (67.5kg)

Work to a 5-5-5 of 85% of x5 max shoulder press (27.5kg)

Approx 10 minutes of Double Under practice.

Note: Both felt a little low but guess thats what 85% is. Probably right for shoulder press though as it was based on a reasonably recent x5 max. Double Unders definitely starting to click. Occasionally strung 3-4 together with 3 skips between.

12th December, 2011

@Crossfit

Warmup: 400m row

Then:
Crossfit Total (with pre warmups). 3 x 1 attempts per lift, can only go same or up weight.

Backsquat: 55 – 60PB – 62.5PB
Shoulder Press: 37.5 – 40 – 42.5F
Deadlift: 90 – 102.5PB – 110F

Crossfit Total: 205PB

9th December, 2011

@Crossfit

Warmup:
- 500m row
- 2 x 5s of Squats, Press Ups, Sit Ups, Pull Ups

Then:
”Lynn-ish”
5 Rounds of:
- max Shoulder Press (30kg)
- 1 minute rest
- max Pull Ups
- 5 minutes rest

Count: 11/16 10/12 9/14 7/10 7/10

8th November, 2011

@Crossfit

Warmup:
2+ minutes skipping

Then:
Work to a x1 max Shoulder Press:
- 3x20kg, 2x30kg, 1x35kg, 1x37.5kg, 1x40kg (PB), 1x42.5(F)

Then:
10-1 reps for time of:
- Pull Ups
- Ball Slam (Black Ball)

Time: 9:44

14th July, 2011

@Crossfit

Warmup

Then:
Shoulder Press – work up to a 5 rep max.
- 32.5kg PB

Then:
As a team of 2…
30 – 20 – 10 reps
- Thrusters
- Burpees

Partnered with Leen – 13:45 (7.5kg / sprawls)