Full body

Personal training with Paul

Alternate sets:

Power cleans (touch and go):
95 x 3
115 x 3
125 x 3
130 x 2
130 x 3

Pull-ups (strict):
8, 8, 7, 7, 7

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Military press @ 70: 6, 7, 5, 5, 5

Inverted row: 11, 8, 9, 8, 8

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Amrap 8:
8 ground to overhead @ 35s (clean and press)
8 burpee box jumps (16" bench)

Score = 3 + 8 gto

More from Ricky Gervais

Full body: Moderate weight

Spaghetti squash muffins - bloody delicious!

I decided to test my hip by doing some box front squats. There was a little discomfort at the beginning, but this seemed to ease as I warmed up.

Box front squats 10, 10, 10, 10, 10
75, 95, 105, 115 (7), 115 (6)

The reason I did fewer reps in the last 2 sets was more to do with my (cross over) grip hurting than my legs giving out. There's certainly cause for optimism that I could manage even 115lb front squats. My PR is 150lb, but that was doing sets of only 2 reps. I'll keep trying lighter weights for now if I feel up to it, then progress back up to heavy weights.

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For time: 40 x two-arm dumbbell ground to overhead @ 45s
Time = 8:09

I did this in 7:29 back in July, but with 40lb dumbbells.

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Amrap 15:
9 x deadlifts @ 155
12 x hand release push-ups
15 x box jumps @ 24"
Score = 5 rounds + 12 push-ups

This is one of the CrossFit Open routines from this Spring, which I've done before in April as RXed. Back then I completed 4 rounds and 12 push-ups, so this is exactly 1 full round more, which is a decent improvement in 6 months. Also, last time I did this at the start of my workout, not the end. 

I thought the deadlifts would be tougher because my back was a bit sore from spending a few hours on my feet in the kitchen yesterday preparing meals for the week - all Paleo. Spaghetti squash muffins, beef stew, fried chicken seasoned in almond flour and herbs, chicken curry, roasted vegetables, and turkey sausages (Madi loves bangers and mash - you can tell she was born in England!)

Full body

Front squats 5 x max reps @ 115 (to parallel; no risers used)
12, 9, 8, 8, 7

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For time: 40 x two-arm dumbbell ground-to-overhead @ 40lb dumbbells
Time = 7:29

This is part of one of the CrossFit Regional routines. I did a bit of a Goldilocks with the weights:I tried 30lb (women's weight) but they were too light, then 45lb (men's weight) which felt really tough. I settled for 40lb and I think I made the right choice. I started with 5 consecutive reps, then several sets of 4. The last 10 reps were 3, 4, 3.

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10-9-8-7-6-5-4-3-2-1 reps for time
Sumo deadlifts @ 165
Box jumps @ 24 inches

Time = 14:38

A scaled version of one of Paul's routines. The last 5 rounds were quite painful on my lower back, the same pain that I had during my squats on Saturday.

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Supersets - 4 x max reps; 1 minute rest between sets:
C2B chin-ups
Crossfit push-ups
9/10, 6/8, 6/7, 4/9

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The last 3 days' workouts have taken their toll and I felt totally drained at the end of this. When I finished, I went to the locker room, opened my locker to take out my bag and saw my bike helmet. Then I remembered, "Fuck - I cycled here!"