13th November, 2015

@CrossfitGS

Overhead Squats x5 reps to heavy singles (no time):
- 20kg, 30kg, 35kg, 40kg, 45kg (F5 PB), 45kg(F1)

Then:
AMRAP split into 4 intervals of 2 minutes work; 1 minute rest:
- 8 Toes To Bar
- 8 Kettlebell Swings (16Kg)
- 8 Box Jumps (24”)

Count: 5 Rounds + 1 Box Jump

6th November, 2015

@CrossfitGS

Skills:
- T2B practice + on rings.
- Handstand practice – beginning on free stand after trying against the band.

Then:
10min AMRAP. Partnered workout (split halfway):
- 30 KB Swings (20Kg)
- 20 Goblet Squats
- 2x Bear Crawls

Count: 4 Rounds + 2 KBs

16th October, 2015

@CrossfitGS

Strength:
Turkish Getups… 15Kg & a 15Kg Barbell
Toe to Bar… technique – getting there… just the volume is a trouble now.

Then:
10-8-6-4-2 OTB Burpees
20-16-12-8-4 DB Snatches (10Kg)

Time: 6:18
(one of slowest times – burpees were killing me)

30th September, 2015

@CrossfitGS

Backsquats – working to a heavy x3
-20kg, 50kg, 50kg, 60kg, 70kg, 75kg (F1), 70kg

Quite happy – minor PB despite being my nemesis

Then:
10-1:
- Wallball (5kg)
- Toes-to-Bar

Time: 7:29

24th August, 2015

@CrossfitGS

Warmup: 4 runs; skips; crab walks etc

Then:
Practice on handstand kick ups

15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest
15 sec handstand; 15 sec rest
30 sec handstand; 15 sec rest

Pistol progressions

Then:
5 Rounds for time:
- 8 Pistols
- 10 KB Swings (12kg)
- 12 Toes to Bar

Time: 10:33

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.

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.

19th March, 2013

2@Crossfit

Warmup: 400m row; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 squats

Then:
3-3-3-3-3 Bench Press
- 5 x 20kg, 40kg,… 50kg, 55kg, 57.5kg, 60kg, 62.5kg (F1 – PB)

Then:
- 9 Squat Cleans
- 18 Toes To Bar
- 6 Squat Cleans
- 12 Toes To Bar
- 3 Squat Cleans
- 6 Toes To Bar

Time: ?:??

10th March, 2013

@Home

Trying to rebuild some levels for the Open. Did throughout day in order:
- 7 x 7 Pull Ups (strict) + 1
- 5 x 10 Toes-To-Bar / Knee-To-Elbow
- 5 x 15 Press Ups

4th March, 2013

@Crossfit

Warmup: run 400m; wall stretch; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 OHS (20kg bar)

Then:
20 minute, as many rounds as poss:
- 7 x DB Clean and Jerk (10kg)
- 15 Press Ups
- 20 Walking Lunges with overhead plate (15kg)

Count: 5 rounds + 7 cleans

After:
Some pull ups; and about 30+ toes-to-bar in 3 sets

6th February, 2013

@Crossfit

Warmup: 400m run; 3 x dead bugs / 2 x 30sec plank

Then:
Deadlift 5-5-5-5-5
- 40kg, 60kg, 80kg, …. 95kg, 97.5kg, 100kg, 102.5kg (PB) out-of-time

Then:
15-12-9
- STOH (mainly Push Perk/Push Press)
- Toes-To-Bar

Time: 7:03

17th January, 2013

@Crossfit

Warmup: 400m row; 2 x 10 Pull Ups; Press Ups; Overhead Squats; Hallow Rocks

Then:
5 Rounds:
- 6 Toes To Bar
- 12 Press Ups
- 18 Wall Ball

Time: ??

Was extremely sluggish. Wall Ball particularly - had to switch to low-target. Really couldn’t get into things and my shoulder was giving issues. Might be from what ate in day – albion shortbread and a pasty late on….

Left Shoulder: Pain down outside and pain extended slightly to bad at mid height. Pain lowering weight down, and some pain on T2B activation.

7th December, 2012

@Crossfit

Warmup: 500m row; lunges; reverse lunges; stripper stretch; bear crawl; warmup 20, 30, 40kg squat cleans

Then:
15-12-9 of:
- Hang Squat Cleans (40kg)
- Toes To Bar
- Box Jumps (24”)

Time: 12:59

Then:
Back Lever practice

20th November, 2012

@Crossfit

Then: 400m row; 3 x 5 Pull Ups (strict); 5 Press Ups; 5 Situps; 5 Squats

Then:
15 minutes, as many rounds as possible:
- 5 Toes-To-Bar
- 10 Burpees
- 15 Ball Slams (10kg)

Count: 5 Rounds + 8 Burpees

After:
Double-under practice for about 10 minutes (got 6-7 conseq)

Reasonably happy. Knee a little iffy from previous evening but ok on this. Was feeling tired during the warmup – possibly from lack of sleep previous night (1am+)

6th November, 2012

@Crossfit

Warmup: 500m row; ankle stretches; 10 flying squats; thoracic stretches; shoulder stretches

Then:
3-3-3-3-3 Overhead Squat
-15kg; 20kg;…. 30kg, 32.5kg, 35kg, 37.5kg, equal PB - no time for 5th

Then:
5 Rounds of:
- 5 Power Cleans (50kg)
- 5 Box Jumps (26”)
- 5 Toes-to-Bar

Time: 7:21

23rd October, 2012

@Crossfit

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

Then:
5 Rounds of:
- 3 minute AMRAP
-- 3 Toes-To-Bar
-- 6 Overhead Squats (30kg)
-- 9 Box Jumps (24”)
- 2 minutes rest

Count: 8 Rounds

After:
Quad and shoulder stretches

13th September, 2012

@Crossfit

Warmup: 400m Run; Wall Shoulder Stretches; Shoulder Circles; Superman / Hollow Rocks

Then:
For strict form, no time limits:
- 3 x 5 Toe-To-Bars (super strict straight legs)
- 3 x 5 Windscreen Wipers
- 3 x 5 Ring DIps
- 3 x 5 Handstands (20 seconds)

Then:
3 Rounds of 15-12-9
- Deadlifts (70kg)
- Parallette Push Throughs (inc press ups & dips)

No time limit (good form)

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

20th July, 2012

@Crossfit

Warmup: Row? Various pressups; situps; pullups;

Then:
AMRAP in 15 minutes of
- 7 Toes-To-Bar
- 10 DB Split Snatches (2x10Kg)
- 20 Press Ups (should of been squats)

Count: 5 Rounds + 4 Split Snatches

After:
25 minutes of handstand practice

30th April, 2012

@Crossfit

Warmup: 400m run; wall stretch; 10 hollow rocks; deadbugs; 3 x cindy (5 pull ups; 10 pressups; 15 squats)

Then:
Work across Push Press 3-3-3-3-3
- 20kg, 35kg, 40kg,… 50kg, 50kg, 50kg, 50kg, 50kg

Then:
AMRAP in 9 minutes of:
- 10 Toes-To-Bar
- 10 KB Swings (20kg)

Count: 5 rounds + 6 T2B