30th September, 2011

@ Windgather

Climbing with Stuart and family.
6 routes alt-lead VDiff –> HS

29th September, 2011

Afternoon @ Hobson Moor

2.5 hours bouldering and climbing with John:
- Lead: The Harp (HS 4b)
- Lead: Pocket Wall (VDiff)
- Lead: Foghorn Groove (VS 4c)
- Solo: Ledge Way (HS 4b)

28th September, 2011

2 hours moorland hiking.

26th September, 2011

Afternoon @ Crossfit

Warmup:
- 400m light run
- 4x16 crossing star jumps and burpee combinations
- deadbug 2x30sec

Then:
- 5 x 3 reps Push Press @ 85% max (45Kg)

Then:
AMRAP in 5 minutes of:
- Clean Squat and Jerks (35Kg)
Count: 11

Then:
- 5K row for time: 22:02 (avg split-pace 2:12.2)

Then:
- A few Muscle-Up practice. First success - got 2 singles out of 5 attempts

22nd September, 2011

Afternoon @ Hobson Moor

4 hours climbing + picnic with Shaun & family. 5 routes… HS –> VS
- Solo > Pocket Wall (VD)
- 2nd : The Harp (HS 4b)
- Lead : Ledge Way (HS 4b)
- TR : Parker’s Eliminate (HVS 5a)
- Lead : Epitaph Corner (VS 4b)

Fell over backward and bruised heal of hand.

21st September, 2011

@Crossfit

Warmup:
- 500m light row.
- Duck walk
- Inch worm
- Lunge walk
- Reverse lunge walk

Then:
Work to a x3 rep maximum Back Squat.
Count: 20kg, 40kg, 45kg, 50kg, 55kg (PB), 57kg (F2)

Then:
10 rounds of sprints, each ‘on the minute’:
- Sprint 80m and walk back to start (must begin each on start of minute or its a DNF)

20th September, 2011

Morning @ Chill Factore

2 hours Snowboarding with Andy.