..from one challenge to the next!

Monday 22 December 2014
@home

3 x 10 pull ups (5+5)(5+5)(5+5)
3 x 10 deadlifts @59kg (10) @63kg (10) @65.5 (10)
kettlebell ground to overhead practice 

Tuesday 23 December 2014
@Crossfit Teesside

10 min AMRAP 
15 pull ups
15 burpees

4+13 RXD

15 push press 25kg
30 double unders

7+3 RXD 

Wednesday 24 December 2014
@Crossfit Teesside

CARRYING CLAUDIA

5rounds

20 kettlebell swings 16kg
400m run (carrying kettlebell)
(fine for putting kb down inside: 5 burpees/ outside 15 air squats)

20:54 RXD (unbroken)
 
Christmas Day!

Boxing Day!
@home

1RM back squat 76kg pb!
1RM strict press 33kg
1RM deadlift 87kged
1RM weighted pull up 15.5kg
1RM bench press 39kg 

Saturday 27 December 2014
@Crossfit Teesside
 
Sunday 28 December 2014

Monday 29 December 2014
@Crossfit Teesside

12 min AMRAP
30 squat cleans 42.5kg
60 lateral burpees

1 round RXD

@home
front squats 10@ 39kg, 43kg, 47kg 
stiff leg deadlifts 10@ 29, 39,43 
overhead pistols practice 
 
Tuesday 30 December 2014
@Crossfit Teesside

3 rounds

1 min toes to bar
1 min double unders
1 min sit ups
1 min box jumps 20"

total reps: 528 RXD 
  
@home

russian kettlebell swings 10@7.5kg, 12kg, 16kg, 20@24kg
50 strict abmat sit ups  

 
Wednesday 31 December 2014
@Crossfit Teesside

6 rounds

10 power snatches @30kg
200m run

12:43 RXD

toes to bar/ring muscle up attempts x x x  1 bar muscle up 1 strict bar muscle up

@home

5 min cycle
max reps ring dips - 18
3 x 10 pull ups (6+4) (5+5) (5+4+1)
3 x 10 deadlifts 67kg (10) 69kg (10) 70kg (10)
 
New years day! - rest day


Friday 2 January 2015 - rest day


Saturday 3 January 2015
Battle of the Boxes 
Crossfit Teesside Throwdown

WOD 1
1RM cluster (squat clean + thruster) - 50kg

WOD 2
5 min AMRAP 
2 x 24kg ground to overhead - 0 reps :(

WOD 3
12 min AMRAP
10 calorie row
20 shoulder to overhead 20kg - 7+25

WOD 4
40 deadlifts 70kg
80 pull ups
40 kettlebell swings 24kg
800m run
40 bar facing burpees - 175 reps/13 burpees 
 
 







Sunday 4 January 2015

Monday 5 January 2015 - rest day


Tuesday 6 January 2015
@Crossfit Teesside

12 min ladder (3,6,9..)

strict handstand press ups
strict pull ups
30 double unders

12+9 (scaled - 1 abmat)

@home

300 double unders
3 x 5 left arm pull ups (purple band)
3 x 10 handstand press ups (3+1+6)(4+3+3) (10)
1RM strict press - 35.5kg PB!
  
Wednesday 7 January 2015
@Crossfit Teesside

3 rounds
1 min max reps front squat 42.5kg
1 min max reps down and ups

1 min max reps russian kettlebell swings 16kg
1 min max reps kettlebell step ups

a) 93 RXD b) 125 RXD+ (24kg KB)

@home

125 pistols 4:21
squat clean practice 
 
Thursday 8 January 2015
@home

20 min light cardio session on bike
 
Friday 9 January 2015
@crossfit Teesside

1RM clean and jerk - 55kg (58kg power clean PB!)
pistol practice
3 x 5 chest to bar (5,5,3+2)
strict ring muscle up attempts x x x  
 
Saturday 10 January 2015 - rest day

Sunday 11 January 2015 - rest day