WorkoutsWe’re now over halfway through 2017!!! This year is moving along at a scary pace. September brings many new factors to my workouts.

Firstly, the majority of my September workouts will be done in a new gym, Crossfit 3D. A new job means a new weekday training environment which is exciting but scary at the same time! Weekends will be back in Crossfit Faction but through the week I will be AM training at 3D.

This also means the way I train will be flipped on its head. Normally I hit AM aerobic work and lift/hit workouts in the evening. However, I will now be doing the opposite. It will be interesting to see how this changes my fitness! So, without anymore rambling, here is how I’ve go on so far…


Buy In: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (42.5 kg)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run

That was all today and it was enough! Holidays tomorrow so look out for a host of holiday workouts in October.



Every 4 Minutes: Run 800m x 5


A) On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

B) 6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%

C) 3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)



I hit two mainsite workouts this morning. I normally wouldn’t do this as they are quite intense. However, I was more focused on moving well and didn’t mind if the intensity dropped a bit to maintain form. This meant with sufficient rest between 2 workouts were manageable.

A) For time:
50 wall-ball shots
15 cleans, 62.5 kg
50 wall-ball shots
10 cleans, 85 kg
50 wall-ball shots
5 cleans, 102.5 kg

Wall balls are 10/7 kg to 10/9 foot targets.

B) 21-15-9 reps for time of:
Single-arm dumbbell snatches (22.5/15 kg)
Bar muscle-ups

The first one was 13 minutes whilst the second was 7:20. To put this into perspective, my first Fran time when starting Crossfit was 10 minutes. This stuff works!


Every 2 Minutes: Run 400m x 10


A) For Time:
10 Power Snatches (135/95)
8 Power Snatches (155/105)
6 Power Snatches (175/125)
4 Power Snatches (195/140)
2 Power Snatches (215/150)

B) Push Press

Heavy 5
Heavy 4
Heavy 3
Heavy 2
Heavy 1

C) On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses (135/95) in time remaining
No rest between rounds

D) 5 x 10 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets


A) Handstand Push-up Test
Max Strict Handstand Push-ups

B) 5 Rounds:
200 Meter Row
30 Double Unders
9 Hang Squat Cleans (52.5 kg)

C) For Quality:
GHD Sit-Ups
GHD Hip Extensions

This morning I hit 26 strict handstands. I missed my goal of 30 and felt like I could have got this on another day. Not too bad.

As for the workout, my aim was just to keep the barbell work unbroken which I did. I was happy with this and it felt like one of those classic Crossfit workouts.


Row – 1:30 On/1:00 Off x 10 Rounds

I wasn’t happy with pacing tonight, it was a bit all over the place but the work felt good. I was surprised at home my breathing felt through this 🙂



A) AMRAP 18:
18 Calorie Row
15 Wall Balls (10 kg)
12 Dumbbell Snatches (25 kg)
9 Toes to Bar

B) Squat Snatch

On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest

C) Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

Today was a lot of volume. Or at least it felt like it. The workout I tried to keep one pace and move well which I managed. I got into the 7th round on this one.

As for he lifting, well I hit all my numbers easily enough but afterwards felt like I’d been hit by a bus! This is likely just because I haven’t spent time purely lifting for a while.

23/09/17 – 24/09/17

No training this weekend as it’s a weekend down in London with Han!!!!! 🙂



A) Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

B) Pausing Clean Deadlift
5×2 @ 70%
2 Second Pause at Knee

C) For Time:
21 Barbell Facing Burpees
21 Power Cleans (62.5 kg)
21 Barbell Facing Burpees

D) EMOM x 12
1st: 15 GHD Sit-Ups
2nd: 20 Hip Extensions


I hit some rowing intervals today as I have felt sluggish on the rower. 15 rounds of 1:20 on/40 off…



A) Front Squat
On the Minute x 5: 1 Pausing Front Squat
On the Minute x 5: 1 Front Squat

10 Toes to Bar
30 Double Unders

Rest 4:00

Wallballs (10/7 kg)
*15 Abmat sit-ups after each break


Airdyne: 1:30 on/30 off x 10 Rounds

It’s safe to say that after this mornings workouts my legs are falling off. The last workout in the AM was just a mental grinder, I got 130 reps and 8 rounds + 4 toes-to-bar on the first workout.

In the afternoon I hit a bit of Airdyne to try and flush my legs… it didn’t work!!!



3 rounds @ 50 kg:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining

rest 4:00

2 rounds @ 60 kg:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining

rest 4:00

1 round @ 70 kg:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining


A Marcus Filly classic tailored a bit to my time and ability:

10 Min AMRAP:

Row 250m + 8 Burpees

Rest 2:30

10 Min AMRAP:

Airdyne 10 Calories + 10 Kettlebell Swings (32 kg) + Airdyne 10 Calories + 12 Alternating Reverse Goblet Hold Lunges (32 kg)

Rest 2:30

10 Min AMRAP:

Run 100m + 8 Press Ups + Run 100m + 16 Air Squats

Today seems like a lot of volume bit it wasn’t. The workouts were short and sharp with lots of rest. I scored 26, 51, 66 calories. As for the conditioning, I wanted to try aerobic work with multi-domain movements. It was tough but good and you learn a lot about pacing!!!



A) Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

B) Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

C) AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups


Airdyne: 2 Minutes On / 30 Seconds Off x 10 Rounds

A good snatch session this morning. With weights being lower I could focus on technique which was good. The workout was one of the tougher workouts I have done for some reason. I got back into the snatches on the second round but found it tough!

Aerobic work today was to keep the RPM’s in the high 60’s. I think I am going to set myself the goal of trying to qualify for The European Championships which is why I’m working a bit harder on my aerobic conditioning.


A) 5 sets:
6 Ring Muscle-ups
rest as needed between sets

B) AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Today was tough, however after not doing muscle ups for some time these felt great! The workout was more mental than anything else. I aimed to hold one pace from start to finish and got 10 rounds + 4 cleans!



A) Clean & Jerk: 1RM

B) Snatch: 1RM

C) 5 RFT:
20 Calorie Row
10 Thrusters (52.5 kg)


Every 2 Minutes: Run 400m x 10 Rounds

This was a good day overall. I hit a 120 kg clean and jerk and a 100 kg snatch. I stood 125 kg up pretty easily but missed the jerk too. The workout was just as bad as it looks!!! 8:30 my time.


A) Power Snatch

B) Snatch Pull

C) Back Squat

D) Conditioning
10 Toes to Bar
10 Burpees


3 sets of:
(5 x 1:30 on Assault Bike, rest :15)
1 minute rest between sets

The morning session was a good lifting session. It gave me a chance to focus on technique with lower loading which was fun. As for the PM just some pure cardi-bro! RPM at around 67-68 throughout.



15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU

B) For Time:
120 Double Unders
100 Air Squats
800 Meter Ski
60 Calorie Row
40 Dumbbell Snatch (27.5 kg)
20 Calorie Assault Bike


Every 3 Minutes: Run 300m + 15 Burpee’s x 7 Rounds

A fun chipper today and a good bit of running in the evening which I’ve missed. Overall a good day of training today!


3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115)

B) Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

The workout today was courtesy of It was a great mover and tough on the grip. Keeping the pull ups unbroken was the goal and I managed that.


1 Minute On/Off: Burpee’s x 10 Rounds

A simple breather tonight, just move and sweat.


A) EMOM x 30 Minutes: 2 Power Clean + 2 Push Jerk + 1 Split Jerk (90 kg)

B) For Time:


Calorie Assault Bike

Wall Balls (10 kg/ 9 ft target)

Toes To Bar

Today was fun. I just tipped up and lifted with one of the lads in the gym. Nothing planned, just pick some movements and go, great day.



A) Clean & Jerk

B) Clean Grip Dead Lift
3 second pause in power position

C) Front Squat

D) For Time:
Squat Snatch (95/65)
Chest to Bar Pull-ups

This morning I still wasn’t recovered from Wednesday. My back was giving out on the jerks so whilst cleans felt light, jerks felt heavy!!! The squatting went well, as did pulls.

The workout was a good one which I thought may be unbroken….. I was very wrong. My grip went and heart rate shot up but it was a good classic couplet!


2 Minutes on/1 Minute off – Row x 7 Rounds

Aim was 1:44 per 500m pace which I kept.



A) Push Press

B) Jerk from Rack

C) Romanian Deadlift
Percentages are off Back Squat 1RM

50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

This workout was simply awful! It was one of those workouts that just drains you more than anything. Wall Ball’s remained unbroken and didn’t do too much. The Deadlift’s get real though!!!


Minute 1: Burpee’s

Minute 2: Reverse Alternating Lunges

x 20 Minutes

This is alternating and was designed to be constant movement. I aimed for 20 burpee’s a round and just to move at all times during the lunges.



A) 15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups

B) Every 3:00 for 7 Rounds:
400 Meter Row
12 Toes to Bar



A) Snatch

B) Snatch Grip Deadlift
3 second pause in power position

C) Back Squat: (75%/5)5

D) 15 Minute AMRAP:

25 Calorie Airdyne

21 Clean (62.5 kg)

25 Calorie Airdyne

15 Shoulder-to-Overhead (62.5 kg)

25 Calorie Airdyne

9 Cluster (62.5 kg)


Every 2 Minutes x 10: 25 Burpee’s

This morning was tough with a lot of lifting but numbers are feeling good again. The evening was a plodder and I actually felt good doing aerobic work later in the day… who knew!!!



Every 4 Minutes: 25 Calorie Airdyne + 25 Calorie Row x 7 Rounds


A)Rope Climbs
6 Reps
rest 1 minute 
5 Reps
rest :45
4 Reps
rest :30
3 Reps
rest :15
2 Reps

B) Barbara:

5 RFT:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

With it being the weekend I still hit some AM aerobic work. This was fun and gave me about 1:30 rest with 2:30 work.

The rope climbs went well – for me. These are a big weakness of mine so 7:32 was good for me!

Finally, the benchmark Barbara workout was rough today. My arms were shot from the rope climbs but I enjoyed a bodyweight workout! It’s common for me to neglect these workouts. This is ironic given how much they played a role in my recovery from surgery! 29:15 total time.


A) Power Clean + Power Jerk

B) Clean Grip Dead Lift

*3 second pause in power position

C) Front Squat
Work to a Heavy Single

D) For Time:
800 Meter Ski
30 Calorie Row
25 Burpees
20 Clusters (115/80)

Lifting felt good today. I hit within 90% of my old 1RM front squat without lifters so I’m happy with this. The clean and jerk work felt smooth and good off my shoulders with pulls feeling light.

As for the workout, I tapped running for a Ski as my calf is still giving me trouble. It should be good to go next week so we’ll see how that unfolds!!! It took me 8:24.

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