10th February, 2012

@Crossfit

Warmup:
- 500m row, Spiderman Lunge, Inch Worm, Scorpion Broad Burpee

Then:
Work to a max x2 Split Jerk
- 20kg, 20kg, 30kg, 35kg, 40kg, 45kg, 50kg, 52.5kg, 55kg, 57.5kg (PB)

Then:
10 round ladder of 10-1:
- DB Split Snatch
- Press Ups

Time: 9:11
(might of done the 7s twice)

8th February, 2012

@Crossfit

Warmup:
- row 500m; 3 x 5 squats, 5 press ups, 5 OHS squats, 5 situps, 5 wall squats, 5 KB swings

Then:
As many rounds as possible in 20 minutes:
- 200m run
- 10 x ball slams – black 10kg
- 10 x hand-release press ups
- 10 x hang squat cleans – 8kg DBs

Count: 5 rounds + 150m run

7th February, 2012

@Crossfit

Warmup:
- row 500m; 3 x 5 squats, 5 press ups, 5 OHS squats, 5 situps, 5 wall squats, 5 KB swings

Then:
Find a x5 max squat
40kg, 47.5kg, 50kg, 52.5kg (F3), 52.5kg, 55kg (F4)

Then:
5 rounds for time:
- 4 x 10m walk with 2 x 10kg plates using grip
- 10 towel pull ups

Time: 13:51

2nd February, 2012

@Crossfit

Warmup:
- 3 x 5 Pressups, Squats, Sit Ups, Overhead Squats, KB Swings, Wall Squats
- PVC practice on cleans

Then:
Work to a x1 Max Clean and Split Jerk
- 30kg, 35kg, 40kg, 42.5kg, 45kg, 47.5kg, 50kg (F), 50kg (F)

Then:
30-20-10 reps for time of:
- Walking Lunge Carry (2x7kg DBs)
- Jumping Pull Ups

Time: 6:47

16th–28th January, 2012

10 days of snowboarding in Whistler.

14th January 2012

@Crossfit

Warmup: 400m row; wrist mobility; Samsun stretchs, spiderman lunges etc

Then:
AMRAP in 20 minutes of:
- 5 ‘Clusters’ 30Kg (squat clean + thruster)
- 10 Knees to Elbows
- 15 Box Jumps (24”)
- Run 200m

Count: 3 Rounds + 3 Clusters

10th January, 2012

@Crossfit

Warmup:
- 2 minutes skipping; 3 x 30sec dead bugs; 3 x 30sec plank – increase diff

Then:
Deadlift – find a x2 rep maximum:
- 40kg, 60kg, 80kg warmups; 90kg, 100kg (PB), 105kg (F2)

Then:
21-15-9 of:
- Pull Ups
- Box Jumps (24”)

Time: 6:50

Note:
Not been for 3 weeks. Xmas break + bad cold afterwards