10th November, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 OHS (PVC)
- 2 x 5 Sit Ups
- 2 x 5 Press Ups
- 2 x 5 Vertical Ring Rows

Then:
Complete for time (15 minute cut off):
- 1000m row
- then 5 rounds:
  > 7 DB Push Jerks (12.5kg)
  > 25 Kettlebell Swings (16kg)

Count: 3 rounds + 7 push jerks + 8 kb swings

Then:
- Hamstring band stretches – 2 types x 20 each leg
- L-Sits (x3) – approx 15 seconds (tired)
- Handstand practice (free + against wall)

Then:
1.5 hours of SPEAR training

8th November, 2011

@Crossfit

Warmup:
2+ minutes skipping

Then:
Work to a x1 max Shoulder Press:
- 3x20kg, 2x30kg, 1x35kg, 1x37.5kg, 1x40kg (PB), 1x42.5(F)

Then:
10-1 reps for time of:
- Pull Ups
- Ball Slam (Black Ball)

Time: 9:44

7th November, 2011

@Crossfit

Warmup:
5 Squats
Bear Crawl
Spiderman Complex
Bear Crawl
Ankle Mobility
Bear Crawl

Then:
Work to a 1 rep Power Clean
- 20kg, 30kg, 40kg, 40kg, 40kg, 45kg, 45kg (PB ran out of time)

Then:
3 Rounds for max reps:
- 1 min: Press Ups
- 1 min: DB Thrusters (8kg)
- 1 min: Knees-2-Elbows
- 1 min: DB Split Snatch (8kg)
- 1 min: Row (calories)
- 1 min: rest

Count: 74 / 57 / 51

6th November, 2011

@ Home

Muscle-Up Progression and strength work on false grip

10 x 10 sec L-Sits

5th November, 2011

Morning @ Crossfit

Warmup:
- 500m row
- 30seconds x Dead Bugs
- 5 x Hollow Rock
- 5 x KB Swings (16kg)

Then:
Warm ups of Dead Lift:
5 x 40kg, 5 x 50kg, 4 x 60kg, 3 x 70kg, Pull Ups

Then:
5 rounds of increasing weight – no time limit
- x2 max Dead Lift
- x5 weighted Pull Ups

Deadlifts: 80kg, 85kg, 90kg, 95kg, 100kg (F2) (PB)
Pull Ups: 6kg, 8kg, 10kg, 12.5kg, 15kg

Then:
Tabatas: 4 rounds of:
- 20sec Squats
- 10sec rest
- 20sec Sit Ups
- 10sec rest

Total Count: 98

3rd November, 2011

@Crossfit

Warmup:
- 400m run
- 2 x 5 Strict Pull Ups
- 2 x 5 Wall Squats
- 2 x 5 Knees-to-Elbows
- 2 x 5 Ring Dips

Then: Complete WO for time…
- 500m row
- 3 rounds of 30-20-10 reps:
  > Wall Ball (10kg low target)
  > Box Jump (24”)
- 500m row

Time: 15:20

Then:
”Work your goat” … practiced double-unders for about 20 minutes

Then:
1.5 hours of SPEAR training

1st November, 2011

@Crossfit

Warmup:
- 400m run
- Deadbug & Plank complex

Then:
Work up to 3 x 5 reps of a heavy front Squat / 80-85% range
- 20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 45kg, 45kg

Then:
10-8-6-4-2 reps for time of:
- Front Squat (27.5kg) – from ground
- Toes-to-bar

Time: 4:44