20-21st October, 2012

@Home

Busy weekend in shrewsbury getting dive kit, mowing, maintenance work.

18th October, 2012

@Crossfit

Warmup: 500m row; Shoulder Stretches; Ankle Stretches; 3 x 5 Pull Ups; 5 Ring Press Ups; 5 Sit Ups; 5 OHSs

Then:
12 minutes of:
- 30 Double-Unders
- 5 Weighted Pull Ups (16kg)

Count: 2 Rounds + 10 DUs
(quite happy with this, was linking DUs much better, got a 6 a one point)

After:
5 Rounds of Cindy-ish (not for time but reasonable pace):
- 5 Pull Ups
- 10 Handstand Push Ups (2 mats)
- 15 Squats

16th October, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; 2 x 10 hollow rocks, 5 pull ups

Then:
Gymnastic practice
- 15 minutes working towards a Back Lever
- 15 minutes working on handstands towards push ups

Then:
9 Minute AMRAP teamed with Tom
- 200m Row
- Thrusters (30kg) – do whilst other person rows

Count: 84 Thrusters

13th October, 2012

Pool Diving @ Club

Advanced Nitrox Course – pool training (using normal kit).
- Gas switch-off drills using buddy’s alt air
- 4 lengths swim with mask off staying as a group
- Remove all kit under water including bcd, fins and mask; turn cylinder off & empty reg; turn back on. Mask back on; then fully rekit; then surface (3 minute limit).
- Out-Of-Air swim to buddy who is 1/2 way down pool and swimming away from you; grab alt air
- Perform shut down drill with no alt-air

11th October, 2012

@Crossfit

Warmup: 400 run; ankle/knees; walking lunges; reverse lunges; glide lunges; squat and snatch work; 30kg OHSs

Then:
21-15-9 of:
- Overhead Squats (25kg)
- Ball Slams (10kg)
- Burpees

Time: 16:01
(still unfit and recovering – this was slow!)

7th October, 2012

Diving @ Capernwray

Advanced Nitrox Course. Open Water dives 1 and 2:

Dive #1: Training around helicopter / container at ~14m. 44 minutes.
- 10 minutes swim to find RMV. 190->130 = 60 bar used. RMV = 30. SAC = 2.48
- Drop stage’s
- Gas switch drill
- Out-Of-Air swim to buddy (~15m) and take alt air
- 25m swim with mask off and replace
- Pick up stage
- Free ascent to 6m. Switch to stage using 50% O2 for 3 minutes and surface

Dive #2: Training on plane ~13-15m
- Waiting on Ian to complete initial drills (bouyancy control)
- Out-of-air take buddies alt air. Then 3 minutes with mask off on alt-air and replace.
- Drop stage
- Gas switch drill
- Pick up stage
- Mid-air SMB deployment. Ascend to 6m. Switch to stage 50% O2 for 3 minutes.

3rd October, 2012

@Crossfit

Warmup: 400m run; shoulder stretches; ankle stretches, 2 x 5 Pull Ups; Press Ups; Sit Ups; Squats

Then:
Crossfit “Nasty Girls”. 3 Rounds for time:
- 50 Squats
- 7 Muscle-Ups (box assisted)
- 10 Hang Power Cleans (40kg)

Time: 19:42
(suffering after effects of cold)