Heavy front and Back squats

Front Squat: 5-5-1-1

• 72kg/158lb, 87kg/191lb, 100kg/220lb, 107kg/235lb

Back Squat: 5-5-5-3-1

• 87kg/191lb, 101kg/222lb, 107kg/235lb, 117kg/257lb, 122kg/269lb

Both lifts are under my PR, got to get back on the strength WODs but its hard with the limited equipment.

Rest day

Deadlifts and shoulder to overhead with 50% of your bodyweight

With 50% of your bodyweight perform the following for the time:

• 20 Deadlifts
• 10 Shoulder to overhead

I used 42kg/95lb, just over 50% and managed a time of 13:20. Deadlifts were cheeky because the weight plates were only small meaning I had to bend right over to touch the deck each rep.

Then with no time limit I did 1-10 reps of Pull ups and toes to bar, both exercises are improving and my shoulder is getting stronger slowly but surely.

Rest day but turned into a sick 30 minute AMRAP (As many rounds as possible)

Tim Daly, one of the lads on the PT course used me as a guinea pig for this WOD which is going to be named after him.

TIM.....AMRAP: 30 minutes

• 15 Jump squats
• 10 Medicine ball push ups (alternating hands on the ball)
• 15 Medicine ball slams (10lb ball)
• 10 Burpees

I completed 18 rounds in 29:40, awesome bodyweight WOD, cheers Tim

Pull ups, Ring dips and Air squats/ 300m sprints and Double unders

3 Rounds for the time of:

• 20 Pull ups
• 20 Ring dips
• 75 Air squats

09:37

3 minute rest

3 Rounds for the time of:

• 300m Run
• 50 Double unders

04:52

Best effort Clean, Clean n HSPUs

Best effort Clean: 195lb, failed 205lb!!!!! Pretty gutted, been neglecting my Heavy WODS!!!!

5 Rounds for the time:

• 3 Cleans 155lb/70kg
• 5 Handstand push ups

05:15 as required.

Clusters, Knees to elbow, Box jumps and 300m runs

5 Rounds for the time of:

• 10 Clusters (Squat clean thruster) 42kg
• 15 Knees to elbow
• 20 Box jumps (24 inch)
• 300m run

20:51 as rx'd.

Forced rest day due to a night on the ale!!!

300m sprints n burpees

6 Rounds for the time of:

• 300m sprint
• 21 Burpees

14:40 as required, lung and thigh burner!!!!

Rest day

Double unders, Ring push ups and Heavy Deadlifts

10 rounds for the time:

• 20 Double unders
• 10 Ring Push ups
• 5 Deadlifts 127kg/ 280lb

11:40 as required.

OHS, Burpees, HSPUs

10,9,8,7,6,5,4,3,2,1 reps for the time of:

• Overhead squat 95lb
• Burpees
• Handstand push ups

27:45 as required, I really struggled on this WOD. Shoulder is in bits and stabilisation is a big problem at that weight OHS.

ANGIE

For the time:

• 100 Pull ups
• 100 Push ups
• 100 Sit ups
• 100 Air squats

15:21, Im still struggling with my pull ups, I managed 20 unbroken but on alot of my reps Im finding it hard to get to full arm extension because of the worry of my shoulder re-dislocating. I must get back on the physio band work to strengthen the rotator cuffs!!!

Rest day

CF Central Manchester, fun with Sam Briggs

WOD 1

Elizabeth (Power Clean style) 21-15-9 reps for the time of:

• Power Cleans 62kg
• Ring dips

03:38 as required, felt strong on the ring dips all unbroken.

WOD 2

8 minute AMRAP: 20 Double unders, 15 Box jumps (24 inch), 7 Shoulder to overhead.

6 full rounds, 20 DU's and 7 box jumps. Happy with the shoulder to overhead, still not 100% fit on my shoulder but feeling more stable every WOD.

WOD 3

10,9,8,7,6,5,4,3,2,1 reps of:

• Power snatch 50kg
• Toes to bar

07:44 as required, I feel I could have pushed it a bit more if I wasnt so cautious of my shoulder on the snatches.

KB complex with sprints

5 Rounds for the time of:

• 10 Kettlebell swings 32kg
• 15 Kettlebell snatches (each arm) 16kg
• 200m sprint

Awesome WOD, great lung burner 12:11 as required.

Burpee box jumps, Air squats, Double unders

10 rounds for the time:

• 10 Burpee box jumps 20 inch box
• 15 Air squats
• 20 Double unders

14:03 as required, could have done with a 24inch box but had to make do with stacking a weight bench on top of step aerobic platforms.

20 minute run

Rest day today, but I went for a 20 minute run, the distance was unknown.

Push press, KB swings, toes to bar

AMRAP: 15 minutes

• 10 Push press 95lb/42 kg
• 10 KB swings 24kg
• 10 Toes to bar

8 rounds 12 reps as required, I had a small drama with an undone shoe lace, should have really hit 9 rounds.

Elizabeth

For the time 21-15-9 reps of:

• Full Cleans 135lb/60kg
• Ring dips

08:50 as required, PR.

Body weight METCON

5 rounds for the time:

• 40 Air squats
• 30 Sit ups
• 20 Hand release push ups
• 5 Handstand push ups

14:29 as required, first WOD here at Lilleshall.

Rest day

First day at the European Institute of Fitness, this place will now be my new training area for the next 5 weeks.

Muscle ups, KB swings and Box jumps, Then the first primeval P.T class

For the time:

• 10 Muscle ups, 10 KB swings 32kg, 20 Box jumps 24 inch
• 8 Muscle ups, 10 KB swings 32kg, 20 Box jumps 24 inch
• 6 Muscle ups, 10 KB swings 32kg, 20 Box jumps 24 inch
• 4 Muscle ups, 10 KB swings 32kg, 20 Box jumps 24 inch
• 2 Muscle ups, 10 KB swings 32kg, 20 Box jumps 24 inch

I did this WOD in 11:28, it was a few weeks since I'd been on the rings and it showed as I struggled to hit 10 unbroken. Awesome WOD though!! On completion I put together a WOD for a few beginners into Crossfit.

5 Rounds for the time of:

• 15 KB push ups
• 20 KB swings
• 15 KB Goblet squats
• 20 KB walking lunges
• 200m run

The weight for the Kettlebell was set at 9kg, with one of the guys using 12kg.
Chris: 17:00, Andy: 17:54, Dave: 24:08, Great work all round with some individuals finding themselves right out of there comfort zone; however they defined their own personal limitations and finished the WOD as required.

Dave on the Kettlebell swings

Andy Kettlebell squating, Dave using a full hip drive to swing the kettlebell

Chris setting off on one of his 200m sprints, legs like jelly!!

Weakness's

A WOD I made up in order to hit 3 of the weakness's I developed after dislocating my shoulder.

21-15-9 reps for the time of:

• Power snatch 95lb
• Overhead squat 95lb
• Pull ups

I managed this in 11:25, my pull ups were terrible and I couldnt string more than 10 together, still I was happy to complete it as required.
My mate Andy Cornforth did the same WOD but subbed 45lb bar for the Snatches and a PVC pipe for the OH squats, he got 05:55.

Best effort Deadlift for 1 rep max.

I equalled my PR by pulling 425lb and Andy pulled 405lb.

A night with Sam Briggs at CF Leeds

Samantha Briggs is the most accomplished female or male crossfitter in the UK after competing in the world championships in summer 2010.

WOD 1
For the first WOD we did the Again faster online competition WOD so Sam could record it and send it forward to the judges.

6 minute AMRAP of:

• 9 Back squats 155lb/70kg
• 7 Burpees
• 5 Push Jerk 155lb/70kg

My suspicions that I was using a lighter weight a few days ago were proved true today as I managed 4 rounds,11 reps as oppose to 4 rounds,17 reps on Tuesday. Still Im happy with the piece of mind of using the correct scale.

5 minutes rest then WOD 2

10/8/6/4/2 reps for the time of:

• Power clean 155lb/70kg
• Handstand push ups

I managed 06:10 for this WOD, happy with the cleans still work to do on the HSPUs.

5 minutes rest then WOD 3

ANNIE= 50/40/30/20/10 reps for the time of:

• Double unders
• Sit ups

I managed a PR for this getting 05:39 and still tripped too many times on the double unders.

Rest day

Full rest before going back down to LEEDS CF tomorrow night.

I took my mate Andy Cornforth for the following WOD:

5 rounds for the time of:

• 5 Ring rows
• 10 Push ups
• 15 Kettlebell swings 12kg
• 400m run

Great effort by Corny smashing it out in 15:54!!!! Ecspecially as it was your first time on a kettlebell :-)

Again Faster WOD and some extra

6 minute AMRAP (As many rounds as possible) of:

• 9 Back Squat 155lb
• 7 Burpees
• 5 Shoulder to Overhead 155lb

Rest 3 minutes and perform another 6 minute AMRAP of:

• 6 Power cleans 155lb
• 6 walking lunges 20kg plate overhead
• 6 Ring dips

I managed 4 rounds 17 reps on WOD 1, gutted not to hit 5 rounds though. Then on WOD 2 I did 5 rounds 6 cleans. Really intense workout but felt great at the end of it.

Crossfit Leeds WOD

I met up with my mates Andy Ward and Gaz Buxton today and went and cracked a WOD at Cossfit LEEDS. Awesome Venue and something I'd ideally be looking for to set up my own box.

5 rounds of 3 rep thrusters i.e 3-3-3-3-3
115lb/135lb/155lb/165lb/175lb

5 minutes rest, then for the time:

• 400m run
• 50 Air squats
• 40 Sit ups
• 30 KB swings 24kg
• 20 push ups
• 10 Pull ups
• 400m run

05:54

Awesome WOD, great to get back in a proper box, I hope to have my own one day.

Hang power cleans, Thrusters and knees to elbow

For the time 10-1 Reps of:

• Hang Power cleans 95lb
• Thrusters 95lb
• Knees to elbow

You basically do 10 reps of each, then 9 then 8 and so on until u finish. I did this in 09:04, again too many rest periods during the WOD!!!

Roseberry Topping hill run

A run to the top of the hill for the time. Roseberry topping stands at 1,049 feet/320m, it took me 17 minutes to run  up it with a 35lb pack. At the top I did 100 KB swings 16kg KB, 100 Air squats and 100 Push ups; however I forgot to time this WOD!!! The terrain was really slippy in parts and my asics didnt quite meet the challenge hence me falling on my arse a few times, new footwear required!!!