11th July, 2012

@Crossfit

Warmup: 400m run

Then:
Knee injured for 5s of Front Squats…. so alternate exercises:

Alt sets of:
- Max Weighted Pull Ups (10Kg) – 9 / 7 / 6
- Max Weighted Dips (10Kg) – 4 / 3 / 2

Then:
- Max Pull Ups: 12 / 17 (tired)

3rd July, 2012

@Crossfit

Warmup: 500 Row; Lunges; Reverse Lunges; Stripper Stretch; Spiderman Complex

Then:
Backsquat 5-5-5 @ 57.5kg
- 20kg, 20kg, 30kg, 40kg, 50kg (x3), 57.5kg
Stopped – Knee Pain

Instead:
Weighted Ring Dips:
- 0kg, 6kg, 10kg, 13kg, 14kg, 15kg (PB)

Then:
Run 800m as fast as possible:
- 3:30

20th June, 2012

@Home

Alternating sets with rests:
- 5 sets: Weighted Ring Dips: 0, 5kg, 5kg, 7kg, 7kg
- 5 sets: Knees-To-Elbows: 10, 10, 10, 10, 10

15th October, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 of about a dozen squat / deadlift / clean / press up variants

Then:
Work to a x3 max Front Squat:
- 15kg, 30kg, 40kg, 45kg, 50kg (=PB), 52.5kg (F3)

Then:
3 Rounds for time…
- 12, 9, 6 Deadlift (40Kg)
- 12, 9, 6 Burpees
- 400m, 200m, 120m run

Time: 8:05

Early Eve @ Home

5 x 5 Weighted Pullups (3+ minute – long rests):
- 2 x warmup set, then: 12kg, 12kg, 13kg, 14kg, 15kg

5 x 5 Weighted Ring Dips (3+ minute – long rests):
- 1 x warmup set, then: 5kg, 6kg, 7kg, 8kg, 9kg