14th February, 2012

@Crossfit

Warmup:
- 2 minutes skipping; 3 x 5 Pressups, Pull Ups, Sit Ups, Squats

Then:
Crossfit ”Fran” benchmark:
21, 15, 9 reps of:
- Thrusters (30kg) from ground
- Pull Ups

Time: 11:39
2nd / 3rd set of thrusters were main problem. Somewhat tired from last 2 days
Compared to: 14th November 2011 – 11:10 (using squat stand)

13th February, 2012

@Crossfit

Warmup: 500m row; Bergener stretches

Then:
Work to a x3 max Overhead Squat
- 15kg, 15kg, 20kg, 25kg, 27.5kg, 30kg, 32.5kg, 35kg, 37.5kg (F1), 37.5kg

Then (no rests):
In three minutes:
- run 200m
- as many box jumps (24”) as possible in remaining time
In three minutes:
- run 200m
- as many burpees as possible in remaining time
In three minutes:
- run 200m
- as many one arm dumbell snatches (7kg DB) as possible in remaining time

Count: 28, 14, 16

12th February, 2012

2012 English Indoor Rowing Championships

Race: 500m 40+ M Lightweight
Time: 142.8 PB on time (previous 146.1)
Place: Bronze

Race graph. Somewhat apprehensive. Started off a little quick so didn’t get a sprint in.

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