[moose]

Friday August 20th

Death by 10m
i.e. 10m run in minute 1, 2×10m in minute 2; 3×10m run in minute 3; etc...

Got to 11 shuttles/minutes (plus 11 shuttles in minute 12).

[moose]

Monday 23rd August

400m walking lunge

OMG !!
20m 24s

Currently walking like Shaggy from Sccoby Doo!!

[moose]

Tuesday 24th August

Pull-up practice: sets of 5.
- Quite enjoying these now. Target is to get 10 in 1 hit.
Ring dip practice:
- Hahaha! Managed a couple of singles, with "foot on floor" variety in betwween.

Lots of stretching. Can hardly move my legs today after yesterday's lunges!!

Any tips on improving ring dips, other than negatives & bands?
(Also, don't have anything to do regular dips on)

[moose]

Wednesday 1st September

First workout for over a week - have been holed up after last Monday's "lunge" workout - I've never been in so much pain!!! (unable to move without falling over)

AMRAP 15mins:
200 skips, 20 push-ups, 20 abmat situps.
Only managed 4 rounds and was truly spent. I think the lunge situation still isn't fully resolved...

Also, no more Hobo-Mooseling workouts for a while - No.1 son has broken a toe (he tripped over his own big feet!!)

[moose]

Friday September 3rd

Modified "Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift @ 60kg; Power Clean @ 60kg, Push-Up

Last did this May 18 in 15m 44s
This time: 15m 08s

(I still really hate power cleans!)

[moose]

Monday September 6th

½ Severin
- 25 pull-ups, 50 hand-release push-ups, run 2400m

20m 28s

[moose]

Tuesday 7th September

Some light squats (legs are still not back to normal), presses and ring dips...

[moose]

Wednesday September 8th

Some benchmarking...

Run 400m: 1m 47s
Row 1000m: 3m 45.7
2 mins air squats: 82
2 mins sit-ups: 53
1 min burpees: 12
1 min tyre flips: 5 (it was big tyre ;-) )

[moose]

Thursday 9th September

Deadlifts: 140kg for sets of 3
Practice for Pull-ups (I got 8 in a row the other day )
and Ring Dips

[moose]

Friday 10th September

"Fran"
21-15-9
- 40kg thrusters
- pull-ups
scaled the pull-ups down to 10-7-4 (thought this would be preferable to jumping PUs)

6m01s

Last time I did this was with 21-15-9 jumping pull-ups, back in May. 6m 38s

[moose]

Monday September 13th

For Time:
400 m Run, 50 Air Squats,
400 m Run, 40 Air Squats,
400 m Run, 30 Air Squats,
400 m Run, 20 Air Squats,
400 m Run, 10 Air Squats

15m25s

Pull-up and ring dip practice

[moose]

Wednesday 15th September

3 rounds of:
400m run; 30 box jumps; 30 wall balls (5kg)

Totally forgot to note time. Think it was 17 mins something...

[moose]

Thursday September 16th

Deadlifts: Up to 160kg
Power Cleans: Up to 70kg
Pull-up and ring-dip practice.

[moose]

Friday Septmeber 17th

Scaled version of today's 75kg thruster /muscle-up WoD...

Thrusters @ 50kg ×9, Pull-Ups ×6, Jumping Pull-ups ×30, Bench Dips ×36;
Thrusters @ 50kg ×6, Pull-Ups ×4, Jumping Pull-ups ×20, Bench Dips ×24;
Thrusters @ 50kg ×3, Pull-Ups ×2, Jumping Pull-ups ×10, Bench Dips ×12.

8m 11s

[moose]

Monday September 21st

5 rounds of:
10 × 1½pood KB Swings
Max reps × Hand-release push-ups
(rest between rounds)

41, 23, 16, 14, 14 = 108

400m run with 5kg med ball in 2m 30s

[moose]

Tuesday September 21st

Squats: Worked up to 140kg for 1
Sh. Press: Worked up to 60kg for 3
Pull-up and ring-dip practice...

[moose]

Wednesday September 22nd

Walking Lunge ×25
Pull-up ×20
Box Jump ×50
Double Under ×20 (got 19 in a row!! )
Bench Dip ×25
Knees-to-elbows ×20 (still dodgy, but getting better)
Kettlebell Swing @ 1 pood ×30 (subbed for 2pood)
Sit-up (abmat) ×30 (subbed for GHD sit-ups)
Medicine Ball Squat Clean @5kg ×20 (subbed for 35lb DB hang squat cleans)
Back Extension ×25
Wall Ball @5kg ×30 (subbed for 20lb)
3 rope climbs - ditched these altogether!

18m 56s

[moose]

Thursday 23rd September

Deadlifts and Power Cleans
Lots of failed lifts!!

[moose]

Friday 24th September

Early morning session at Thames CrossFit in London.

Snatch practice, followed by a nasty chipper

[moose]

Monday October 11th

Easing my self back into things with part of Tabata Something Else

Sit-Ups, Squats, Push-Ups, Ring Rows: 9, 15, 8, 5

Felt a bit odd, but OK.
Will have some sore bits tomorrow...