Back to it!

Wednesday 8 October 2014
@ Crossfit Teesside

12 minute AMRAP

10 Front rack lunges 42.5kg
10 pull ups
10 press ups

6 RXD :)

5 ring pullups, toes to bar, chest to bar

@home

ring dips, strict pull ups
Dumbell strength
3x5 front raise @ 6.08kg
3x5 strict press, bench press, flyes @10.09kg
deadlifts practicing double overhand grip
 
Thursday 9 October 2014 - rest day

Friday 10 October 2014
@Crossfit Teesside

400m run  - interrupted by traffic AGAIN!
10m push press - up to 47.5kg
10m clean and jerk - up to 47.5kg
10m deadlifts - up to 80kg

3 strict bar muscle ups
  
Saturday 11October 2014
@home

1.5 mile run with 10kg vest - 11:46 pb!
10m CINDY (5 pull ups, 10 press ups, 15 squats) with 10kg vest - 3+1
5m - strict handstand press ups (1 mat/2kg plate) - 8, very bad!
5m - 1RM strict press - 30kg
 
Sunday 12 October 2014
@home

Overhead pistols - up to 16.5kg, not great. confusion over posture as different to normal pistols when done fast, must master!

5 ring dips
5 ring muscle up progressions
3 L sits with parallette bars
 
Monday 13 October 2014
@Crossfit Teesside

30-20-10

Thrusters 30kg
burpee box jumps 20"

12:25 :)  thrusters feeling better

rebound toes to bar 

@ home
1RM strict press - 33.5kg
strict handstand press ups - much better, loads with mat n 2kg plate - managed 7 unbroken :)
Few pistols - hmm
 
Tuesday 14 October 2014
@Crossfit Teesside

a) 7 minute ladder 1,2,3
    hang cleans 50kg
    toes to bar

    7+8 40kg :(

b) mile run  6:36 pb!

@home

pistols/overhead pistols
hang cleans
squat cleans - up to 50kg

 

Wednesday 15 October 2014
@Crossfit Tesside

1,000m row
150 double unders
100 squats
50 push press 20kg

10:44 RXD :)

toes to bar/chest to bar

@home

300 double unders
3x5 DB front raise 6.8kg
3x5 DB strict press, bench press, flyes 10.09kg
8 strict pull ups
18 ring dips pb!
1RM deadlift - 93.5kg
1RM front squat - 72.5kg pb!
 
Thursday 16 October 2014 - rest day

Friday 17 October 2014
@Crossfit Tesside

400m run - 1:06 pb!
10m push press - up to 47.5kg
10m cycling clean and jerks practice - much more practice needed!
10m deadlift - up to 90kg

toes to bar/chest to bar