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.

1st August, 2011

@Crossfit

Warmup

Then:
Backsquat- find a 5 rep max or work across at 80% of your 5RM.
- 45kg PB

Then:
5 rounds
- 9 vertical jumps
- 9 DB thrusters
- run 200m

Notes:
Didn’t finish – pulled calf muscle in right leg.
Upper middle slightly on righthand side – limping.