28th June, 2013

@Crossfit

Warmup: 5 minutes double-under practice; walking lunge; spiderman lunge; ankle mobility

Then:
Squat Therapy (rather than Front Squat). Mostly working on ankles and wall squats

Then:
3 Rounds for time
- 15 Press Ups
- 30 Squats

Time: 4:55

27th June, 2013

@Crossfit

Warmup: 500 Row; 2x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats

Then:
3 Rounds as a team of 2 (Danny Z):
- Row for meters (whilst DZ was running)
- Run 400m

Meters : 1450m

24th June, 2013

@Crossfit

Warmup: 400 run; 3x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats

Then:
Fight gone bad style. 3 Rounds of:
- 1 min Sit Ups
- 1 min Ball Slam (10kg)
- 1 min Rowing
- 1 min Wall Ball (5kg – bigger ball – back still not having it)
- 1 min Press Ups
- 1 min rest

Count: 98, 84, 77

Then:
Muscle Up progression work

23rd June, 2013

@Home

Bodyweight. Trying out the deck of cards App. Did a low-card half deck. Worked well
- 35 x Press Ups; Pull Ups; Sit Ups; Squats + 2 x 10 Burpees

21st June, 2013

@Crossfit

Warmup: 400m run; Roxanne (Burpees); Sprint tech with bands

Then:
5 Rounds of:
- 12 Pull Ups
- 20 Walking Lunges (15kg plate)
- 200m Run

Time: 20:43
Killed me; Wasn’t a bad time, but definitely slow. I think the walking lunges and the usual combination of pull ups against running meant couldn’t breathe. Chris also though I ‘might’ of done 6 rounds. Ooops
Left achilles wasn’t great for running.

19th June, 2013

@Crossfit

Warmup: 400m run; 3x5 Pull Ups, 5 Press Ups, 5 Sit Ups, 5 Squats

Then:
Push Jerk 3-3-3-3-3
- 20kg, 30kg, 40kg,…. 50kg, 55kg, 60kg, 62.5kg (PB), 65kg (F1), 65kg (F1)

Then:
AMRAP in 8 minutes:
- 5 x 8 Power Cleans (heavy) (50kg)
- 10 Press Ups
Count: 5 Rounds + 4 PC

Felt pretty good tonight. Got there bit early and cross-balled my left shoulder out, and stretched chest, helped a lot of overhead heavy. Left Achilles hurting from last night on the warmup run + in the morning at work.

17th June, 2013

@Crossfit

Warmup: 400m run; short warmups before each exercise as needed

Then:
”Crossfit Total” – finding max x1 reps for 3 strength movements
3 attempts allowed on each movement. Cannot drop the weight down.

BackSquat: 60kg – 67.5kg (PB) – 75kg (F)
Shoulder Press: 40kg – 45kg (F) – 45kg
Deadlift: 110kg – 115kg – 120kg