Friday 17 April 2015
@Crossfit Teesside
Comp WOD
a) 1RM back squat 90kg pb!
b) EMOM x 3 - power snatches
5@70% 1RM
3@80%
2@90%
c) EMOM x 3 - power cleans
as above
(weights weren't exactly accurate - did 30kg, 35kg, 37.5kg cleans - 42.5kg, 47.5kg, 52.5kg)
d)6 min AMRAP
6 double KB clean and jerk 16kg
12 double KB front rack lunges
6 burpees
2+8 RXD
e) 4 minute AMRAP muscle ups (rings) - 2
Saturday 18 April 2015
@home
300 double unders - 3.18
1.5 mile run (10kg) 12.02
3x5 chin ups & ring dips 10kg
100 pistols 3.21
Monday 20 April 2015
@Crossfit Teesside
35 thrusters @ 25kg
20 bar facing burpees
25 thrusters
15 bar facing burpees
15 thrusters
10 bar facing burpees
10.57 RXD
Tuesday 21 April 2015
@Crossfit Teesside
30 minute AMRAP
800m run
40 box jumps 20"
50 KB swings 16kg
60 double unders
3 RXD
Wednesday 22 April 2015
@home
2 x 10 back extensions
3x 5 prone flyes 2x 6.8kg DB
3x5 superset strict press /bench press 10.20 kg DB
rest day
Friday 24 April 2015
@Crossfit Teesside
1RM push press - 54kg pb!
1RM split jerk 58kg pb!
1RM strict press 32.5kg
session 2
kipping ring muscle up - many fails!
comp wod
2 rounds 25 min timecap
800m run
15 ring muscle ups
35 toes to bar
55 wall balls
DNF 1+34 (strict pull ups instead of muscle ups)
Saturday 25 April 2015
@home
300 double unders 3.20
lactic power output
6 x 20 sec max reps burpees 3 min active rest on bike - 7,8,8,8,8,9=48
3RM back squat - 77kg pb!
1RM weighted pistol - 31kg pb!
dragon flag attempts - laughable!
rest day
Monday 27 April 2015
@crossfit Teesside
5 rounds
4 minutes
run 800m
25 KB swings 16kg
AMRAP burpees
1 minute rest
Tuesday 28 April 2015
@Crossfit Teesside
12 min AMRAP
6 clean and jerk 42.5kg
9 chest to bar
12 box jumps 20"
4+10 RXD
Wednesday 29 April 2015
@Crossfit Teesside
1,000m row
30 front squats 42.5kg
1,000m run
12.15 RXD
@home
3x max reps strict pull ups/chin ups (2 minutes rest)
pull ups - 6,6,6
chin ups - 5,6,6
superset strict press/bench press 11.33 DBs
Friday 10 April 2015
@Crossfit Teesside
session 1
clean and jerk practice up to 52.5kg
session 2
COMP WOD!
a) 1RM front squat - 80kg pb!
b) 1RM power snatch - 44kg pb!
c) 1RM power clean - 60kg pb!
d) 2 min max reps - rope climbs - 2 (forgot foot work!, was almost legless!)
bar muscle ups - 4
pistols - 66
..best session in ages, was pushed by Parsley training partner! :-)
Saturday 11 April 2015
@home
..with Jud' training partner :D
300 double unders - 4:03
1.5 mile run (10kg) 12:03
3x5 chin ups/ring dips (10kg)
single arm rows x5 45lb
3x5 barbell hip thrusts 39kg
50 strict sit ups
Tuesday 14 April 2015
@Crossfit Teesside
2 rounds
in 10 minutes
run 1 mile
AMRAP shoulder to overhead 42.5kg
35 RXD
Wednesday 15 April 2015
@Crossfit Teesside
5 rounds
15 box jumps 20"
12 deadlifts 50kg
9 lateral burpees
9:00 RXD
@home
300 double unders
3x5 singe arm rows 52.5 lb/23kg
3x5 SUPERSET DB strict press & bench press 2x10.20kg (slow - fairly light weight but was brutal arms were shaking!)
Friday 3 April 2015
@Crossfit Teesside
session1
Clean and jerk practice up to 50kg
clean and jerk cycling practice up to 37.5kg
session 2
squat snatch 1RM - 40kg pb!
Saturday 4 April 2015
@home
300 double unders
1.5 mile run (10kg vest)
3x5 strict pull ups
3x5 strict ring dips
3x5 strict toes to bar
3x5 slow pistols
3x5 10kg plate sit ups
Sunday - rest day
Monday 6 April 2015
@Crossfit Teesside
(bank holiday birthday wod)
1,000m ski
40 burpees
43 kettlebell swings 16kg
1,000m row
40 box jumps
43 power cleans 42.5kg
1,000m run
40 pull ups
43 burpees
37:26 RXD
@Crossfit 4th Avenue
coaching evening crew!
Tuesday 7 April 2015
@Crossfit Teesside
5k run - 23:33 pb!
Wednesday 8 April 2015
@Crossfit Teesside
5 rounds
15 wall balls 6kg
12 toes to bar
9 burpee box jumps 20"
14:22 RXD
@home
300 double unders
3x5 single arm row - up to 24kg (both)
3x5 elevated ring rows
superset 3x5 strict press & bench press 2x9kg DB
Monday 9 March 2015
@Crossfit Teesside
CROSSFIT OPEN 15.2 re-do
0-3 minutes 2 x 10 overhead squats/10 chest to bar pull ups
3-6 minutes 2 x 12 overhead squats/12 chest to bar pull ups
(6-9 14 reps etc ..until not complete in the time)
81 reps Pb!
@Crossfit Teesside
2 rounds
5 minutes - run 800m, AMRAP kettlebell swings 16kg
5 minutes - run 800m, AMRAP burpee box jumps
(in the rain!! )
92 reps
Tuesday 10 March 2015
@Crossfit 4th Avenue (shadowing coaching)
6 x 3 minute AMRAP
6 bar facing burpees
12 thrusters 15kg
(score is the lowest score) 2+6
Wednesday 11 March 2015
@Crossfit 4th Avenue
HELEN
3 rounds
run 400m
21 kettlebell swings 16kg
12 pull ups
11:04 pb!
@home
squat clean and pistols practice
(starting to feel ill :(( )
Thursday 12 March 2015 - rest day
Friday 13 March 2015
@Crossfit Teesside
(feeling ill :(( )
CROSSFIT OPEN 15.3
14 minute AMRAP
7 muscle ups
50 wall balls
100 double unders
1+1/158 reps RXD (first workout with ring muscle ups in!!) :)
Saturday 14 March 2015 -ill
Sunday 15 March 2015 - ill
Monday 16 March 2015 -ill
Tuesday 17 March 2015 - ill
Wednesday 18 March 2015 - ill
Thursday 19 March 2015 - ill
Friday 20 March 2015
@Crossfit 4th Avenue
HSPU practice/ power cleans - 56kg
Saturday 21 March 2015
@home
power clean practice - 56kg
Sunday 22 March 2015 - rest
Monday 23 March 2015
@Crossfit Teesside
CROSSFIT OPEN WOD 15.4
8 minute AMRAP
ascending ladder 3, 6, 9
handstand press ups (heels over the line)
power cleans 56kg
26 reps :( (feeling ill :(( )
Tuesday 23 March 2015
@Crossfit Teesside
MOSS birthday WOD
40 minute AMRAP
400m run
40 kettlebell swings
400m run
40 burpees
4 rounds (kept stopping nearly being sick)
Wednesday 25 March 2015
@Crossfit 4th Avenue
(coaching!)
10 rounds
5 pull ups
10 press ups
15 abmat sit ups
20 double unders
17.12 RXD
Thursday 26 March 2015
@Crossfit 4th Avenue
(coaching)
Friday 27 March 2015
@Crossfit 4th Avenue
CROSSFIT OPEN 15.5
27-21-15-9
calorie row
thrusters 29kg
13.58
Saturday 28 March 2015
@home
20 minute cycle
strict press
seated row
Sunday 29 March 2015 - rest day
Monday 30 March 2015
@Crossfit Teesside
15.5 re-do 12:49 ...and it's over!
@home
cycle
3x 5 ring rows
3 LSIT holds
3 x5 strict pull ups (practice butterfly position)
single arm rows - 15.17 kg (x5)
Tuesday 31 March 2015
@Crossfit Teesside
10 min ladder
strict handstand press ups
25 double unders
7+2 (1 abmat)
Wednesday 1 April 2015
@Crossfit Teesside
5 rounds
6 deadlifts
5 power cleans
4 front squats
3 shoulder to overhead
60kg
11:44 (50kg)
