1 mile – 7min 10s
3RM Deadlift – 90kg
Wednesday 11th September 2013
Crossfit
A: Find a 3RM back squat
B: OMEM (on the minute every minute)
10 wall ball (20lb/16lb, 10′/8′)
Tuesday 10 September 2013
Crossfit @Crossfit3D
A: In a 15 minute window, set a 3RM power clean (touch-and-go)
B: 5 rounds;
In a 90 second window;
10 power cleans
In the remaining time, max reps HSPU or wall walks
Rest 1 minute between rounds
Monday 10 September 2013
Crossfit3D
In pairs;
Row 5k
200 burpees
Split into 500m rows and 20 burpees. Paired with Prav, 34:59
Friday 6 September 2013 – Crossfit & Track
Crossfit @ Crossfit3D
“Nicole”
AMRAP in 20 minutes;
400m run
max reps pull ups
Score: 34
An improvement of +13 reps
—
Interval training with Rob @ Gatley running track
5 x 800m run – active rest (slow run) in between each 800 of the same time as the last 800 (avg pace 3m 55s)
4 x 400m run – 90 sec rest (avg pace 1m 45s)
5 x 50m sprints – (avg pace 7.5secs)
Wednesday 4 September 2013 – PT
DB Bench Press, 5×3 reps
Then AMRAP @ 80% of 3RM x 2 sets (10kg)
10-12.5-12.5-15-15
+
16 reps
20 reps
Strict Handstand Press Up, 6×2 reps.
(x2 15kg plate + abmat)
2-2-2-2-2-
Pull Overs, 12 reps for form
1-1-1-1-1-1-1
High Bar Complex x3:
2 Ball Ups into 6 Beat Swings
1-1-1
Tuesday 4 September 2013
1.5 mile run – 11min 30s, same as 3 weeks ago.
GTOH – 42.5kg
Monday 2 September 2013 – Barbell Club
3RM @ 85KG
Tribal Clash 2013
Crossfit on the beach (South Devon), awesome :)
August 30 – September 1, 2013
Tuesday 27 August 2013
@Crossfit3D at 5.30pm and FUF at 7.30pm
5-5-5-5-5 Front squat
After each round, straight into:
Max reps jumping lunges in 45 seconds
Rest 3 minutes between sets
5RM @ 55kg
Followed by Forces UK Fitness, outdoor session with Luke Carlson
100 pressups (chest to ground at all times, until failure then onto knees)
400m run
80 squats (10kg/15kg)
400m run
60 shoulder press (10kg/15kg)
400m run
40 pullups (kipping or scaled)
400m run
20 over the powerbag burpees
400m run
Result: 33m 42s