3rd June, 2015

Chris talked me into getting back into CrossFit.  Having put on 7kg and done barely anything for 12+ months, decided to try with him at a new gym before it opens officially as an excuse to ease back into it.

Warmup:
- Skipping (2min)
- Lunges
- Bear Walk (2 types)
- A spiderman type complex

Skills:
- med ball clean
- barbell power clean (hip clean) 30kg

Then:
4 Rounds (EMOM - 20 mins)
- Lunges
- KB Swings (12kg)
- Sit Ups
- Suicide sprints
- Plank complex

Then:
- Stretches, coach style and glute

5/2/2. Some glute/back issues. Sore knees.

11th July, 2013

@Crossfit

Warmup: 400m run; lunge and reverse lunge walk; stripper stretch; spiderman; inch worm

Then:
3-3-3-3-3 Deadlift
- 40kg x5…., 70kg, 90kg, 110kg, 120kg (F1), 115kg (PB)

Then:
AMRAP 7 minutes (teamed with Jonny):
- 20-40-20m Sprints
- Partner does: 7 Box Jumps, 7 Press Ups
Count: 12 rounds or so.

Achilles (left) still doesn’t like it but definitely coped.

6th June, 2012

@Crossfit

Warmup: 400m run; lunge walk; reverse lunge walk; stripper stretch; spiderman lunges; dead bugs; sprint drills

Then:
Sprint drills with bands

Then:
5 x 200m sprints. Each sprint starts on a 90 second mark on a running clock.
Remaining time of each 90 seconds block is for rest.

Then:
Tabata. 4 Rounds of:
- 20 sec Thrusters (12.5kg)
- 10 sec rest
- 20 sec Sit Ups
- 10 sec rest

Count: 67

29th May, 2012

@Crossfit

Warmup: 400m run, wall stretches, calf stretches, 5 squats, 5 front squats, 5 overhead squats

Then:
Sprint training with bands

Then:
5 Rounds for Max Reps
- 1 Minute Burpees
- 1 Minute 10m Sprints
- 1 Minute DB Thrusters (8Kg)
- 1 Minute Rest

Count: 42 / 31 / 23 / 28 / 30

7th May, 2012

@Crossfit

Warmup: 400m run; walking lunges, reverse lunges, spiderman lunges, stripper stretch, sprint warmup

Then:
- Sprint training with bands

Then:
Fronts squats work 5-5-5-3-2-1 finding new maxes
- 20kg, 40kg;… 45kg;, 50kg; 52.5kg; x3=57.5; x2=57.5kg(F2); x1=58.5kg(PB)

Then:
Pushing Prowler with 2x15kg plates. About 50m forwards, then 50m backwards
x2

Notes: hurt neck quite bad.

21st February, 2012

@Crossfit

Warmup: 400m run, Wrist, Elbow, Shoulder mobilisation, Fast Feet, PVC hang snatches, and then the main workout movements.

Then:
3 Rounds for max reps:
- 1 Minute Ball Slam (black ball)
- 1 Minute Hang Power Snatch (20kg)
- 1 Minute Burpee Box Jumps (24”)
- 1 Minute Toes-To-Bar
- 1 Minutes 10m Shuttle Sprints
- 2 Minutes Rest

Count: 65, 54, 52

25th October, 2011

@Crossfit

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

Then:
- Sprint Training on bands

Then:
AMRAP in 15 minutes of (7kg Dumbell)
- 3 Turkish Get Ups (each arm)
- 6 DB Thrusters (each arm)
- 9 Overhead Walking Lunges (each arm)

Count: 3 Rounds + 6 TGUs + 9 Thrusters

21st September, 2011

@Crossfit

Warmup:
- 500m light row.
- Duck walk
- Inch worm
- Lunge walk
- Reverse lunge walk

Then:
Work to a x3 rep maximum Back Squat.
Count: 20kg, 40kg, 45kg, 50kg, 55kg (PB), 57kg (F2)

Then:
10 rounds of sprints, each ‘on the minute’:
- Sprint 80m and walk back to start (must begin each on start of minute or its a DNF)

5th September, 2011

@Crossfit

Warmup:
- 400m light run.
- Lunge walk, reverse lunge walk, inch worm, spiderman lunge, broad jump burpees length of gym.

Then:
- Sprint training: development of power/speed running with bands.

Then:
Crossfit “Helen”. 3 Rounds of:
- 400m run.
- 21 Kettlebell swings (16kg).
- 12 Pull ups.

Time: 15.15

1st September, 2011

@Crossfit

Warmup:
400m light run.
2 x 10 Press Ups.
2 x 10 Hollow Rocks.
2 x 10 Kettlebell Swings (16kg).

Then:
5 rounds (rest as required) of:
- Work towards 3 rep max Push Press.
- 5 x Ring Plank.
- 5 x Ring V-ups.
- Rings Low Pressup….R arm out, L arm out, R arm fwd, L arm fwd, Both arms fwd.

Count (Push Press):
- 40kg, 45kg, 47.5kg, 50kg, 52.5kg (F3 first go – retry fine). Matched PB.

Then:
8 rounds – start each round on the minute:
- 10 x Kettlebell Swings (12kg).
- 40m Sprint (+walk back to start).