11th November, 2015

@CrossfitGS

10 Minutes on Snatch… complex of Hip, Hang, Knee. 30Kg

Then, Remembrance workout:
AMRAP 18Minutes
- 11 Hang Power Snatch (25Kg)
- 11 Burpees
- 11 Thrusters (25Kg)
- 11 Pull Ups (blue)
Rest for 2 minutes on the 11th minute

Count: 3 Rounds + 10 Snatches

16th September, 2015

@CrossfitGS

Working to a heavy x3 Thrusters…
- 3x20kg, 3x30kg, 3x40kg (felt fine – out of time)

Then:
9 minute AMRAP:
- 16 Wallball (3kg – no others available)
- 5 Burpees
- 1 Man Maker (12kg KBs)

4 Rounds + 16 WB + 1 Burpee

31st August, 2015

@CrossfitGS

Warmup: run; lunge complexes (normal, hands down, side, overhead, overhead side); glute and ankle stretches

Then:
5x8 Back Squats
- 20kg, 30kg, 40kg, 50kg, 55kg

Then:
21-15-9
- Thrusters (20kg)
- Ring Rows
- Sit Ups

Time: 6:47

27th July, 2015

@Crossfit GS

Warmup

Then:
Working to a heavy Overhead Squat
- 20kg, 30kg, 35kg, 40kg (x3)

Then:
3 Rounds for time:
- 15 Overhead Squats
- 9 Thrusters
- 200m run

Tried 1st round with 30kg… dropped to 20kg
Not sure on time but was last and completely wiped out

1st July, 2015

@Crossfit (GS)

Warmup:
Various lunges, stretches and lat stretch

Then:
Front Squat and Push Press (working up to a heavier complex – 40kg)

Then:
20 minutes… on every even minute:
- 4 Front Squat
- 4 Push Press
- 1 Thruster

Ranging 35kg-40kg-35kg-30kg

Then:
Bar rolling on lats and quads

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 August, 2013

@Crossfit

Warmup: 400m row; wall squats; back extensions; some other stuff

Then:
21 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
21 Pull Ups
4 Turkish Get Ups (8kg)
15 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
15 Pull Ups
4 Turkish Get Ups (8kg)
9 DB Thrusters (8kg)
4 Turkish Get Ups (8kg)
9 Pull Ups
4 Turkish Get Ups (8kg)

Time: 17:??

24th May, 2013

@Crossfit

Warmup: 6 minutes double under practice

Then:
15 minute AMRAP:
- 4 Thrusters (30kg)
- 7 Shoulder-overhead (30kg)
- 25 Double-unders

Count: 2 rounds + 6 DUs
(I still can’t do double-unders effectively…. a lot of ‘attempts’ here)

Then:
Muscle Up static progression. Shoulder mobilisation (felt good)
- Back a little sore next day from the Thrusters – still not right by a long way.

26th March, 2013

@Crossfit

Warmup: 400m run; 2 x 10 wall squats; 10 press ups; 10 burpees; spiderman mobility (twinged my side a bit)

Then:
Tabata (20 sec work / 10 sec rest). Rest 1 minute between each group
- 8 x DB Thrusters (9kg)
- 8 x KB Swings (16kg)
- 8 x HR Press Ups

Count: 51 / 67 / 57

Then:
Hamstring stretches with partner. Some L-Sits (3) and L-Sit Pull Ups (~4x2)
Not too good at the bottom on shoulders.

Pleased with result today. I really wanted to kick up my effort. Thrusters and KBs all pretty much UB. Thrusters were a bit light due to lack of kit

5th March, 2013

@Crossfit

Warmup: 400m run; shoulder stretch; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 OHS (20kg)

Then:
3-3-3-3-3 Push Press
- 20kg, 30kg, 40kg,… 50kg, 40kg, 40kg, 40kg, 40kg, 50kg
(shoulder hurting a bit…. had to lower down)

Then
3 Rounds
- 5 x Thrusters (heavy – 40kg)
- Shuttle Runs 10-20-30-40m

Time: 6:11

11th February, 2013

@Crossfit

Warmup #1: Foam rolling and ankle mobility

Warmup #2: 400m run; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats; ankle mobility; shoulder stretches

Then:
Teamed with Matt
- 3K Rowing
- ‘Fran’ (30kg Thrusters & Pull Ups)

Time: 13:?? ; Count: 1 Round + 15 Thruster+Pull Ups
- did a 15 and a 21 sets

19th January, 2013

@Crossfit

Warmup: 2 mins skip; bear crawl; broad jumps; burpees match broad jumps; repeat twice

Then:
AMRAP 5 minutes:
- 2 Power Snatches (30kg)
- 5 Over-Bar Burpees
< rest 2 minutes >
2 minutes:
- Thrusters (30kg)
< rest 2 minutes >
2 minutes:
- Max Double Unders
< rest 2 minutes >
5 minutes:
- 6 Hang Power Cleans (30kg)
- 6 Hand Release Press Ups
- 12 Squats

Count: 5 rounds + 1 Burpee; 14; 4; 4 Rounds + 1 PC
(Again – can’t do double-unders)

After…. hurt left side of buttock/back –> stretches and trigger point therapy

29th November, 2012

@Crossfit

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

Then:
London Throwdown WO #3:
- 75 Thrusters (25kg)
- 75 lateral over-bar Burpees
- 75 Pull Ups

Time: 29:03

Allowed to breakdown into any grouping you want. I did 15 rounds of 5s.
Was a very tough WO. True Rx was 35kg Thrusters.

23rd November, 2012

@Crossfit

Warmup: 400m row; ankle stretches; shoulder stretches; squat matrix

Then:
Work to a x3 max Thruster
- 20kg, 30kg,…. 40kg, 45kg, 50kg, 52.5kg (F3), 52.5kg (F2),… technique on 40s…

Then:
30-20-10 of:
- OH Plate Walking Lunges (15kg)
- Press Ups

Time: 7:29

31st October, 2012

@Crossfit

Warmup: 500m row; lunges + reverse lunges, stripper stretch

“Fright Gone Bad”:
(started staggered on exercises)
- 1 minute Pull Ups
- 1 minute DB Thrusters
- 1 minute Rowing
- 1 minute Ball Slams
- 1 minute Box Jumps
- 1 minute rest

Count: 80 / 59 / 61

10th September, 2012

@Crossfit

Warmup: 400m Run; Jump/Land practice; Shoulder Dislocates; Bergener PVC Warmup

Then:
Working to a max weight for:
- 1 Power Snatch
- 1 Hang Squat Snatch

Count: 20kg, 20kg, 30kg,…. 35kg, 35kg, 37.5kg, 40kg, 40kg

Then:
For max reps:
- 2 minute Clusters (Squat Clean and Thruster) – 25kg
- 1 minute rest
- 1 minute Thrusters (25kg)
- 30 seconds rest
- 30 seconds Push Press (25kg)

All kept light for knee. Count: 15, 15, 10

4th 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:
3 rounds of:
- 1 minute DB Thrusters (8kg – light for knee)
- 1 minute rest
- 1 minute Toes-To-Bar
- 1 minute rest
- 1 minute Rowing (for calorie count)
- 1 minute rest
- 1 minute Burpees
- 1 minute rest

Count:
DBT: 19,13,12  T2B: 22,16,15  ROW: 19,16,19  BUR: 13,12,10

30th August, 2012

@Crossfit

Warmup: 200m run; lunges; reverse lunges; spiderman lunges; stripper stretch; scorpian broadjumps; 200m run

Then:
15 minutes, as many rounds as possible:
- 3 Turkish Get Ups (12.5kg DB)
- 6 Weighted Pull Ups (12.5kg DB)
- 9 Thrusters (Single 12.5kg DB)
- 12 Weighted Lunges (Single 12.5kg DB)

Count: 3 Rounds + 3TG + 6PU + 2TH
(not the best score, should of got 4 rounds at least)

After:
10 minutes of Double-Unders practice. Got some reasonable linking going on – 3 reps

21st June, 2012

@Crossfit

Warmup: 500m row; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
Working to a x3 max on Thrusters:
- 20kg, 30kg,… 40kg, 42.5kg, 45kg, 47.5kg, 50kg (PB), 52.5kg (F2)

Then:
10 Minutes of Double-Unders… Start each minute with 5 Pull Ups:
- 18 (disaster… Pull Ups fine, but too noisy - couldn’t get into DUs).

18th June, 2012

@Crossfit

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

Then:
Work to a x3 maximum Weighted Pull Ups
- 0kg,… 9kg, 16kg, 22.5kg, 25kg, 27.5kg (PB), 30kg (F3)

Then:
AMRAP in 10 minutes of:
- Run 200m
- 10 Thrusters (30kg)

Count: 4 Rounds + 110m