30th October, 2015

@CrossfitGS

Warmup: Run, High Kicks, 2 x … Lunge complex, Double Wallball, Run

Then:
Split Jerk 3-3-3-2-2-2-1-1-1
- 20kg, 20kg… 3x30kg, 3x40kg, 3x50kg, 60kg, 70kg, 75kg (F), 75kg (PB)

The 75kg was a bit of a pressout. Rich noted that elbows were down during drive, raise them and concentrate of getting drive from body / shoulders through the bar.

Then:
18 minutes EMOM (6 rounds):
- 1st minute: 3 Backsquats (40kg) + 5 Box Jumps (24”)
- 2nd minute: 15 Russian Kettlebell Swings (20kg)
- 3rd minute: 10 Press Ups + 30 Skips

14th September, 2015

@CrossfitGS

Backsquat 5-5-5-3-3-3-1-1-1
- Up to 65Kg – felt fine, knee and all

Then:
In 7 Minutes…
3 Rounds:
- 30 SU skips
- 10 Situps
- 5 Kettlebell Swings (16kg)
In remaining time…as many front squats as possible (40kg)

Amount: 23

11th September, 2015

@CrossfitGS

21 EMOM:
- 8 Backsquat (30kg)
- 2 Turkish Getup (10kg)
- 30 SU Skips (grew to 60 as progressed)

Meant as a recovery workout

17th August, 2015

@Crossfit GS

Warmup: skipping + turkish getup practice (12kg KB)

Then (strength training):
EOMOM 10 minutes:
- L + R Turkish Getup (12kg KB)
- 5 strict pull ups

Then:
5 Sprint Rounds:
- 30 Single Unders
- 10 Squats to med ball
- 5 OTB Burpees

Times: 56, 50, 49, 51, 50

10th July, 2015

@CrossFit (GS)

After warmup:
3x Push Press…. technique and stayed on 40kg

Then:
5 Rounds for Time:
- 50 skips
- 15 DB Thrusters (5kg)

4/3/4. No issues – unfit with thrusters

3rd November, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 Strict Pull Ups
- 2 x 5 Wall Squats
- 2 x 5 Knees-to-Elbows
- 2 x 5 Ring Dips

Then: Complete WO for time…
- 500m row
- 3 rounds of 30-20-10 reps:
  > Wall Ball (10kg low target)
  > Box Jump (24”)
- 500m row

Time: 15:20

Then:
”Work your goat” … practiced double-unders for about 20 minutes

Then:
1.5 hours of SPEAR training

27th October, 2011

@Crossfit

Warmup:
- 400m row
- 2 x 10 Pull Ups
- 2 x 10 Pass-throughs (parallettes)
- 2 x 10 Goblet Squats (8kg)
- 2 x 10 Hollow Rocks

Then:
- Clean for a x2 max. Mainly working on technique
Count: 15kg, 25kg, 30kg, 35kg, 35kg, 40kg

Then:
3 rounds for time:
- 9 Push Press (30kg)
- 15 Box Jumps (24”)
- 63 Skips (subbing for 21 Double-Unders)

Time: 8:20

19th July, 2011

Evening @ Home

Warm up:
100 skips

Pressups – complete the 5 sets with 60 second rests:
- 12, 17, 13, 13, max(17)
- count: 72

Then:
Pull ups – complete the 5 sets with 90 second rests:
- 7, 8, 7, 5, 5
- count: 32

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 7, 8, 7, 5, 5
- count: 32

Then:
L-Sits (Push Up Bars) – hold 10 x 10 seconds with 45-60sec rest
- count: 100 seconds