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

30th July, 2012

@Crossfit

Warmup: 400m run; ankle stretches; rack stretches; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups

Then:
For time:
- 21 Pull Ups
- 15 Push Press (heavy / 45kg)
- 400m Run
- 15 Pull Ups
- 12 Push Press
- 400m Run
- 12 Pull Ups
- 9 Push Press
- 400m Run

Time: 17:11
(Push Press – substitute for Thrusters)

After:
Quad stretches for knee re-coup.

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.

2nd April, 2012

@Home

20 minutes Foam Roller and calf stretches
(left calf knotted up and right knee clicking with pain in front on squat)

19th November, 2011

@Home

Handstand progression – 20 minutes

Warmup:
- 120 skips
- 3 x 5 Ring Dips
- 3 x 5 Press Ups
- 3 x 5 Pull Ups
- 3 x 5 Squats

Then:
10-1 reps for time:
- Strict Pull Ups
- Man-makers (6kg DBs)

Time: ~20 minutes (clock crashed on phone)

Then:
Calf and hip-flexor stretches

10th November, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 OHS (PVC)
- 2 x 5 Sit Ups
- 2 x 5 Press Ups
- 2 x 5 Vertical Ring Rows

Then:
Complete for time (15 minute cut off):
- 1000m row
- then 5 rounds:
  > 7 DB Push Jerks (12.5kg)
  > 25 Kettlebell Swings (16kg)

Count: 3 rounds + 7 push jerks + 8 kb swings

Then:
- Hamstring band stretches – 2 types x 20 each leg
- L-Sits (x3) – approx 15 seconds (tired)
- Handstand practice (free + against wall)

Then:
1.5 hours of SPEAR training

8th October, 2011

Morning @ Crossfit

Warmup:
- 3x10 Pull Ups
- 3x10 Press Ups
- 3x10 Sit Ups
- 3x10 Squats

Then:
AMRAP in 15 minutes of:
- Run 200m
- 10 Front Squats (30kg)
- 6 Pull Ups

Count: 5 Rounds + 80m run.

Then:
- Shoulder opening stretches.
- Hamstring band stretches.

14th September, 2011

@Crossfit

Warmup:
- 200m light run
- 2 x 10 squats
- 2 x 5 pull ups
- 2 x 10 situps
- 2 x 5 press ups

Then:
AMRAP in 20 minutes of:
- maximum pull ups (did strict)
- 400m run
- maximum press ups
- 400m run

Count: 6 sets + 2400m run
- Pull ups x3 sets: 14, 9, 8 = 31
- Press ups x3 sets: 22, 16, 14 = 52

Then:
- Stretches – quads
- Foam roller – quads + calves

Then:
Muscle up practice x 5. Almost… to transition point.
--> Work on very low dipping point strength.

Notes:
Felt a lot better after break. Performance was stronger….
Warmup and pull ups felt much better than previous.