5th December, 2015

@CrossfitGS

Weightlifting class:
Warmups including upto 50kg Front Squat

5 x – 3 Power Clean   … Upto 60Kg
5 x – 1FS + 2 Split Jerk … Upto 60Kg
5 x – 1 Clean & Jerk … 40kg, 50kg, 50kg, 60kg, 65kg, 70kg (fail on jerk)

Did quite a lot of the single C&J. 3 attempts on 70Kg. Cleaned twice (PB) but missed the Jerk which was bad as done 75 before. Rich observed that slow on ground to hang position. Speed up and concentrate at “driving the floor away”.

Then, some solid double 60Kg – felt nice and confident lifts. Also a few 50Kg squat cleans.

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 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.

7th August, 2015

@Crossfit GS

Box/Wall Walk + Shoulder Taps

Then:
Split Jerk 3-3-2-2-1-1-1
3x15kg, 3x35kg, 4x45kg, 3x55kg, 1x65kg, 75kg(fail), 75kg(fail)

Then:
21-15-9
- Press Ups (hand release)
- Sit Ups

Time: 5:08

25th July, 2013

@Crossfit

Finding a x1 Max Clean & Jerk

- 20kg, 20kg,… 40kg, 50kg, 55kg, 60kg, 62.5kg, 65kg (F0), 65kg (F0), 65kg (PB)

Stuck to Power Cleans

9th July, 2013

@Crossfit

Warmup: 400m row; 3 x Pull Ups; Sit Ups; Squats

Then:
1 Clean + 2 Split Jerks
- 20kg, 30kg, …. 50kg, 55kg, 60kg, 65kg (F), 60kg, 65kg (F), 65kg (PB)

Clean was the limiting factor. Tend to row with arms. Dropping down ok.

Then:
7 Rounds of:
- 7 Lunges
- 7 Toes-to-Bar
- 7 Vertical Jumps (bottom of letters)

Time: 8min something

Not too bad today. Left ankle started loosening (make few clicks in a good way). Back was sore from yesterday.

25th March, 2013

@Crossfit

Warmup: 200m run; wall shoulder stretches; lunges; reverse lunges; stripper stretch; inch worm; 200m run; 10 wall ball; 10 pull ups; 10 push ups; 10 sit ups

Then:
1 Power Clean + 2 Split Jerks
- 20kg, 40kg,… 50kg, 55kg, 60kg, 65kg (F0)

Then:
21-15-9
- Box Jumps (24”)
- Sit Ups
- Pull Ups

Time: 7:50

16th March, 2013

@Crossfit

Warmup: 400m run; lunges; reverse lunges; shoulder stretch; stripper stretch calf stretches, thoracic stretches

Then:
Crossfit Games 13.2
AMRAP in 10 minutes of:
- 5 Shoulder-to-overhead (from ground) – 52.5kg
- 10 Deadlifts – 52.5kg
- 15 Box Jumps (24”)

Count: 94
(did split jerk and there was some step ups)

18th January, 2013

@Crossfit

Warmup: 500m row; lunges; reverse lunges; stripper stretch; spiderman complex; inch worm

Then:
Work to a x1 max Split Jerk:
- 20kg x 5, 30kg x 4, 40 x 3; … 50kg, 60kg, 65kg, 65kg, 65kg
(65’s had a tiny bit of a press in them…. have done 70 before)

Then:
5 Rounds of:
- 9 Overhead Squats 25kg
- 9 Pull Ups

Time: 8:49

14th January, 2013

@Crossfit

Warmup: 400m row; pvc warmup of movements, then bar warmup of movements

Then:
AMRAP 12 Minutes
5 Overhead Squats
5 Front Squats
5 Back Squats
5 Push Press
5 Push Jerks
5 Split Jerks
5 Hang Power Cleans
5 Power Cleans
5 Deadlifts

Count: 3 rounds
- Wasn’t listening – did 3 reps instead of 5… ooops

1st November, 2012

@Crossfit

Warmup: 500m run; shoulder stretches; walking lunges & reverse; spiderman complex; inch worm; wrist stretches

Then:
Work to a x1 max Split Jerk
- 20kg, 30kg, 40kg,… 50kg, 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg (PB)

Then:
- 15 Hang Split Cleans (45kg)
- 30 Sit Ups
- 10 Hang Split Cleans (45kg)
- 20 Sit Ups
- 5 Hang Split Cleans (45kg)
- 10 Sit Ups

Time: 5:20

18th September, 2012

@Crossfit

Warmup: 500m light row; ankle stretches; walking lunges; reverse lunges; 10 press ups; spiderman; inch work; 10 press ups; wall stretches

Then:
Work to a 1 rep max Clean and Jerk (power-clean for me):
- 20kg,…. 30kg, 30kg, 40kg, 40kg, 50kg, 60kg, 62.5kg, 65kg (F) x 3, 60kg (F) x2, 50kg, 50kg

Matched PB but was tired after that and couldn’t get the cleans.

16th August, 2012

@Crossfit

Work up to a maximum for:
- 1 Power Clean
- 2 Split Jerks

Count: 62.5kg (PB)
(got a poor clean at 65kg)

3 Rounds:
- Run 200m
- 11 Hand Release Press Ups
- 5 Overhead Squat (20kg)

Time: 5:48

14th July, 2012

@Crossfit

Warmup: 400m run; wall stretch; lunges; reverse lunges; spiderman lunge; stripper stretch; bear crawl; lizard crawl; hip opening stretches

Then:
Work towards a x1 Max Split Jerk:
- 20kg (x3), 30kg (x3), 45kg,… 55kg, 60kg, 62.5kg, 65kg (PB)

Then:
As many rounds as possible in 9 minutes of:
- 3 Power Cleans - 35kg
- 3 Push Press
- 3 Split Jerks
- Run 200m

Was meant to be: Squat Cleans + Push Press + Front Squat
(bad knee)

Count: 4 Rounds + 90m

28th June, 2012

@Crossfit

Warmup: 400m run; 2 x 10 Pull Ups, 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
Working to a max 1 Clean + 2 Split Jerks:
(subbed in Power Cleans because of bad knee)
- 20kg, 30kg…. 40kg, 50kg, 55kg, 57.5kg, 60kg (F0), 60kg (PB), 62.5kg (F0), 62.5kg (F0)

Then:
”Death by Pull Ups”. Begin at the top of every minute, 1st minute = 1 Pull Up, 2nd minute = 2 Pull Ups, 3rd minute = 3 Pull Ups, etc… stop when unable to complete designated pull ups within the minute.

Count: 13 Rounds + 8
(99 Pull Ups in total)

After:
Quad stretches and foam roller to help right knee.

13th June, 2012

@Crossfit

Warmup: 400m run; ankle mobility; calf stretches; clean pvc warmup

Then:
Work to a max for complex of: 2 Squat Cleans + Jerk (Split)
- 20kg, 30kg, 40kg,… 45kg, 47.5kg, 50kg, 52.5kg, 55kg (F1) (PB)

Then:
- Run 400m
- 21 DB Split Snatch (2x9kg)
- 12 Pull Ups
- Run 800m
- 12 Pull Ups
- 21 DB Split Snatch (2x9kg)
- Run 400m

Time: 15:24

16th April, 2012

@Crossfit

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

Then:
Work to a x1 max Clean & Jerk:
- 20kg, 30kg, 40kg, 45kg, 50kg, 55kg, 55kg (PB), 3 x 57.5kg (F)

27th February, 2012

@Crossfit

Warmup: Skipping / Double unders; 3 x 5 Pull Ups; Pressups; Situps; Squats

Then:
Work to a max on a complete of: x2 Push Press + a Split Jerk:
- 20kg, 40kg, 45kg, 47.5kg, 50kg + additional x1 50kg Split Jerk

Cut a bit short and low to allow time on workout as useless at double-unders.

Then:
Complete for ladder for time:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 x Front Squats (25kg)
- 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 x Double-Unders

Time: 20:47

10th February, 2012

@Crossfit

Warmup:
- 500m row, Spiderman Lunge, Inch Worm, Scorpion Broad Burpee

Then:
Work to a max x2 Split Jerk
- 20kg, 20kg, 30kg, 35kg, 40kg, 45kg, 50kg, 52.5kg, 55kg, 57.5kg (PB)

Then:
10 round ladder of 10-1:
- DB Split Snatch
- Press Ups

Time: 9:11
(might of done the 7s twice)

2nd February, 2012

@Crossfit

Warmup:
- 3 x 5 Pressups, Squats, Sit Ups, Overhead Squats, KB Swings, Wall Squats
- PVC practice on cleans

Then:
Work to a x1 Max Clean and Split Jerk
- 30kg, 35kg, 40kg, 42.5kg, 45kg, 47.5kg, 50kg (F), 50kg (F)

Then:
30-20-10 reps for time of:
- Walking Lunge Carry (2x7kg DBs)
- Jumping Pull Ups

Time: 6:47