16th November, 2015

@CrossfitGS

About 20 minutes on complex of: Snatch + Hip Snatch + OHS…. 20kg-30kg

Rich noted: Having a bit of problem where bar moving out (to get past hip) and then it moving around and back over top….. Go back on extension, and “scoop” under bar – will give room for it to go up.

Then:
A bit of a “Fight Gone Bad” style workout. Except each minute had 45sec work; 15sec rest.
3 Rounds of:
- 1 minute Wall Ball (5kg)
- 1 minute Russian KB Swings (20kg)
- 1 minute Sit Ups
- 1 minute DB Push Press (single arm / x5 alternates – 10Kg)
- 1 minute rest

Counts: 84 / 74 / 87

Wallball felt ok for once. Catch and hold high by face, elbows up in rack level and pulled in tight.

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

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

9th September, 2015

@CrossfitGS

Some work through hollow rocks, v-ups, and toes-to-bar….. got an effective kipping working.

Partner workout with Liz… suffered badly on wall ball.
Complete round A, wait for partner to do same. Complete round B

21-15-9
- Wall Balls (7kg / high)
- Press Ups

15-12-9
- Wall Balls (7kg / high)
- Sit Ups

20th August, 2015

@Crossfit GS
Warmup: run; skips; lunges; squats
Then:
Deadlift to a x5 max
- 20kg… 60kg, 70kg, 70kg, 90kg, 100kg, 102.5kg (x4)
Then:
[A] -- 5 Minute AMRAP
- 15 Wallball
- 15 Situps
Rest 4 minutes
[B] 5 Minute AMRAP:
- 10 DB Push Press (7.5kg)
- 10 Ring Row
Results: [A] = 3 + 1WB;  [B] = 5 + 1PP

31st July, 2013

@Crossfit

Warmup: 400m row; lunges; reverse lunges; spiderman lunges

Then:
Subbing out Front Squat with Goblet Squats x5:
- 12.5kg, 17.5kg, 20kg, 22.5kg, 25kg

Then:
3 Rounds
- 20 Wall Ball
- Run (walk for me – Ankle) 200m carrying Wall Ball

Time: 10:0?

8th July, 2013

@Crossfit

Warmup: 400m run; Lunge walk; Stripper stretch; Inch Worm; Wall Stretches; 10 Wall Squats

Then:
5 Rounds for time:
- 18 Wall Ball (5kg)
- 24 KB Swings (16kg)
- 200m Row

Time: ?

3rd July, 2013

@Crossfit

Warmup: 200m run; lunges; spiderman lunges; shortened burgener warmup

Then:
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)
- 800m Row
- 50 Wall Balls (5kg)
- 800m Row
- 10 Ground-to-overhead (35kg)
- 200m Row
- 10 Power Snatch (35kg)
- 400m Row
- 20 Overhead Squats (25kg)

Timed out at 30:00 on 3 Power Snatches
(had to swap in rowing as heel still hurts)

24th June, 2013

@Crossfit

Warmup: 400 run; 3x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats

Then:
Fight gone bad style. 3 Rounds of:
- 1 min Sit Ups
- 1 min Ball Slam (10kg)
- 1 min Rowing
- 1 min Wall Ball (5kg – bigger ball – back still not having it)
- 1 min Press Ups
- 1 min rest

Count: 98, 84, 77

Then:
Muscle Up progression work

11th June, 2013

 

Warmup: 3 minutes DU practice; Wall Stretches; 5 Press Ups; 5 Sit Ups; 10 Squats; 5 Ring Press Ups; 5 Hallow Rocks; 10 Jumping Lunges; 5 Clapping Press Ups; 5 GHD Sit Ups; 10 Jumping Squats

Then:
3-3-3-3-3 Push Press
- 20kg (x5), 40kg….. 45kg, 50kg, 55kg, 60kg (F0), 57.5kg (F1)

Then:
21-15-9
- Wall Ball (5kg HT)
- Burpees

Count: 7:04

8th May, 2013

@Crossfit

Back at CF after about 30 days away

20 minute AMRAP
- 20 Wallball (small blue HT, not stressing my back out too much)
- 15 Pull Ups
- 20 Box Jumps (24”)
- 15 Press Ups

Count: 3 Rounds + 2 Wall Ball
quite slow pace, want to ease back into it but was unfit too. Speeded up last few minutes well. Back felt bit funny picking up the ball.

Home:
3 sets of 7 K2E, 7 Ring Dips (thin band)

22nd March, 2013

Morning @ Crossfit

Warmup: 3-4 minutes skipping; ankle stretches; shoulder stretches; squats; press ups; wall ball etc

Then:
Crossfit Games Open 13.3
12 Minutes:
- 150 Wall Ball
- 90 Double-Unders
- 30 Muscle Ups

Count: 111
(not much improvement over last year – 105. Was concerned about knee, patella was clicky for few days but then fine)

1st March, 2013

@Crossfit

Warmup: 200m run; 2 x 5 pull ups; press ups; sit ups; squats

Then:
3 rounds of:
- 1 minute Wall Ball (10kg)
- 1 minute DB Split Snatch (10kg)
- 1 minute Box Jumps (24”)
- 1 minute Sit Ups
- 1 minute Push Press (30kk from rack)

Count: 85, 60, 64 (out of fitness and after effects of cold)

Then:
Muscle-Up Progression. Staying away from actual muscle-up and more concentrating on the static part of the move with feet assistance. Learnt not to put head through too early which helped on not doing the hold transition.

7th February, 2013

@Crossfit

Warmup: skipping; lunges; reverse lunges; stripper stretch; inch worm; squat matrix

Then:
18 Minutes AMRAP:
- 8 DB Snatch Squat (per arm) 7kg
- 16 Ring Dips (purple band; did most 1st set unassisted)
- 24 Wall Balls (Black/HT)

Count: 3 Rounds + 11 Snatches
(left shoulder still giving grieve; back fine)

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.

3rd December, 2012

@Crossfit

Warmup: 3 minutes skipping; lunges; reverse lunges; spiderman; inch worm; stripper stretch; 2 x 5 pull ups; sit ups; wall squats

Then:
4 rounds of:
- 1 minute Wall Ball
- 1 minute Sit Ups
- 1 minute DB Split Cleans (12.5kg)
- 1 minute Rowing for calories

Reps per round: 76 / 62 / 62 / 65

19th November, 2012

@Crossfit

Warmup: 500m row; lunge walk; spiderman complex; inch worm

Then:
Backsquat 5-5-5-5-5
- 20kg, 30kg, 40kg,…. 5 x 50kg

Then:
As a team of 2, complete for time:
- 2000m Row
- 150 Wall Balls (10kg HT)
- 100 Sit Ups
- 50 KB Swings (16kg)

Time: 19:59
Teamed with Kirsty – she did more on the wall ball.

5th November, 2012

@Crossfit

Warmup: 400m row; 2 x 10 pull ups; 10 press ups; 10 hallow rocks; 10 wall squats

Then:
- 800m Run
- 21 KB Swings (16kg)
- 3 Wall Ball (10kg)
- 18 KB Swings
- 6 Wall Ball
- 15 KB Swings
- 9 Wall Ball
- 12 KB Swings
- 12 Wall Ball
- 9 KB Swings
- 15 Wall Ball
- 6 KB Swings
- 18 Wall Ball
- 3 KB Swings
- 21 Wall Ball
- 400m Run

Time: 25:39 (pretty slow – suffered on the legs with WB)

2nd July, 2012

@Crossfit

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

Then:
A1 Push Press 3-3-3…. work across 52.5kg, 52.5kg, 52.5kg
A2 Max Hold L-Sit…. parallettes: 20sec, 25sec, 28sec

As a team of 2 complete:
* 75 wall ball (5kg)
2 Rounds of:
-- 30 double unders
-- 30 sit ups
-- 30 press ups
* Row 1000m

Team with Paul: 14:00

23rd June, 2012

@Crossfit

Warmup: run 400m; 2 x 10 Pull Ups; 10 Press Ups; 10 Sit Ups; 10 Squats

Then:
Squat therapy work

Then:
For time – ladders, alternating through the sets:
- 21, 18, 15, 12, 9, 6, 3 Wall Ball (10kg HT)
- 3, 6, 9, 12, 15, 18, 21 Hang Power Snatch (20kg)

Time: 15:34