coaching, the open, being ill..

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)