14th September, 2011

@Crossfit

Warmup:
- 200m light run
- 2 x 10 squats
- 2 x 5 pull ups
- 2 x 10 situps
- 2 x 5 press ups

Then:
AMRAP in 20 minutes of:
- maximum pull ups (did strict)
- 400m run
- maximum press ups
- 400m run

Count: 6 sets + 2400m run
- Pull ups x3 sets: 14, 9, 8 = 31
- Press ups x3 sets: 22, 16, 14 = 52

Then:
- Stretches – quads
- Foam roller – quads + calves

Then:
Muscle up practice x 5. Almost… to transition point.
--> Work on very low dipping point strength.

Notes:
Felt a lot better after break. Performance was stronger….
Warmup and pull ups felt much better than previous.

9th-13th September, 2011

Sick – bit of cold and some aches (aka “man flu”)

Decided to take a break as previous 2 WOs have felt poor performance with noticeably sluggish warm ups & pull ups.

8th September, 2011

@Crossfit

Warmup:
400m light run.
3 x 5 Good Mornings (20kg).
3 x 10 OHS.
3 x 5 Pull ups.
3 x 10 Press ups.

Then:
Muscle-up progression – 5 sets of x3 false grip pull ups to highest point.
(using weight vest to train more activation)
- 0kg, +10kg vest, +10kg vest, +10kg vest, 0kg

Then:
5 rounds of:
- 1 minute wall ball (5kg high target).
- 1 minute sit ups
- 1 minute split cleans DBs (8kg)
- 1 minute press ups
- 1 minute rest

Count: 78/66/52/58/60 (total reps per round)

5th September, 2011

@Crossfit

Warmup:
- 400m light run.
- Lunge walk, reverse lunge walk, inch worm, spiderman lunge, broad jump burpees length of gym.

Then:
- Sprint training: development of power/speed running with bands.

Then:
Crossfit “Helen”. 3 Rounds of:
- 400m run.
- 21 Kettlebell swings (16kg).
- 12 Pull ups.

Time: 15.15

4th September, 2011

2.5+ hours climbing with Wayne at Windgather & Hobson Moor. 4 Routes VD –> VS 4c

3rd September, 2011

Morning @ Home

Warmup:
2 x 10 squats
2 x 5 pull ups
2 x 5 press ups
2 x 10 sit ups

Then:
AMRAP in 10 minutes of:
- 5 press ups
- 10 situps
- 15 squats
Count: 8 rounds + 4 situps

Then: Rings and Muscle-Up progressions…
A) 3 x 30 second strict support position (elbow locked/45 degree out). 90 second rests.
B) Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 10, 7, 5
C) 5 minutes false grip ring pullup practice / assistance.
D) 5 x 3 high chest to bar pull ups. Aim for high as possible static. 90 second rest.

Late Afternoon:
1 hour: walk-in and solo climbing at Alderman Rocks. VDiff -> HS

Evening:
Foam Roller – calfs, quads and thoracic spine extension.

1st September, 2011

@Crossfit

Warmup:
400m light run.
2 x 10 Press Ups.
2 x 10 Hollow Rocks.
2 x 10 Kettlebell Swings (16kg).

Then:
5 rounds (rest as required) of:
- Work towards 3 rep max Push Press.
- 5 x Ring Plank.
- 5 x Ring V-ups.
- Rings Low Pressup….R arm out, L arm out, R arm fwd, L arm fwd, Both arms fwd.

Count (Push Press):
- 40kg, 45kg, 47.5kg, 50kg, 52.5kg (F3 first go – retry fine). Matched PB.

Then:
8 rounds – start each round on the minute:
- 10 x Kettlebell Swings (12kg).
- 40m Sprint (+walk back to start).