12th Match, 2013

@Shrewsbury

A bit to keep on top of things:
- 3 x 15 Press Ups
- 3 x 15 Squats (knee felt clicky afterwards)

10th March, 2013

@Home

Trying to rebuild some levels for the Open. Did throughout day in order:
- 7 x 7 Pull Ups (strict) + 1
- 5 x 10 Toes-To-Bar / Knee-To-Elbow
- 5 x 15 Press Ups

9th March, 2013

@Crossfit

Crossfit Open 13.1
17 minute AMRAP of:
40 Burpees (to a 6” target with both hands)
30 Snatch, 35Kg
30 Burpees
30 Snatch, 62.5Kg
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

Count: 100 (with about a minute to spare)
Tiebreak time end of snatches: 11:15

5th March, 2013

@Crossfit

Warmup: 400m run; shoulder stretch; 3 x 5 pull ups; 5 press ups; 5 sit ups; 5 OHS (20kg)

Then:
3-3-3-3-3 Push Press
- 20kg, 30kg, 40kg,… 50kg, 40kg, 40kg, 40kg, 40kg, 50kg
(shoulder hurting a bit…. had to lower down)

Then
3 Rounds
- 5 x Thrusters (heavy – 40kg)
- Shuttle Runs 10-20-30-40m

Time: 6:11

4th March, 2013

@Crossfit

Warmup: run 400m; wall stretch; 3 x 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 OHS (20kg bar)

Then:
20 minute, as many rounds as poss:
- 7 x DB Clean and Jerk (10kg)
- 15 Press Ups
- 20 Walking Lunges with overhead plate (15kg)

Count: 5 rounds + 7 cleans

After:
Some pull ups; and about 30+ toes-to-bar in 3 sets

2nd-3rd March

@Shrewsbury

Clearing out garden-shed / garden work – 2 x 6 hours

1st March, 2013

@Crossfit

Warmup: 200m run; 2 x 5 pull ups; press ups; sit ups; squats

Then:
3 rounds of:
- 1 minute Wall Ball (10kg)
- 1 minute DB Split Snatch (10kg)
- 1 minute Box Jumps (24”)
- 1 minute Sit Ups
- 1 minute Push Press (30kk from rack)

Count: 85, 60, 64 (out of fitness and after effects of cold)

Then:
Muscle-Up Progression. Staying away from actual muscle-up and more concentrating on the static part of the move with feet assistance. Learnt not to put head through too early which helped on not doing the hold transition.