15/12 Wed - Back yard session

WOD1

5 rds

10 x Front squats @50kg

15 x Ring dips

2 min break btwn

Then

WOD2

21-15-9

40kg OHS

Pullups

time 7.32

* 1st round unbroken, but destroyed me and just tried to survive the rest of the workout

Exhausted

9/12 - Thurs - 8pm Class

Warmup

3 rds

max HSPU (15,15,12)

15 x GHD situps

WOD

5 rds

2 mins max deadlifts @80kg

2 mins max muscleups

1 min break

17/6

8/4

9/3

8/1

6/1

48/15

*failed over 10 MU !!!!

Notes: *Insert excuses for poor performance here*

7/12 - Tues - Backyard Back squats

Back squat to 12 rep Max, then 2 sets of failed weight

12 x 40kg

12 x 50kg

12 x 60kg

12 x 70kg

6 x 80kg

5 x 80kg

(last time 9 x 70kg, 7 x 70kg)

20 Pushups in btwn

Then

'Karen' (14lb ball)

8.54

6/12 Mond - 8pm class

Warmup

OHS

10 @training bar

5 @20kg

5 @30kg

5 @40kg

WOD1

OHS

5 @50kg

5 @55kg

5 @55kg

5 @60kg *pb

5 @60kg

5 @65kg (f-r1)

5 @65kg (f-r3)

5 @60kg

* I definitely have 65kg in me...next time

then

50 HSPU (got to 43 and was time for the mini metcon)

WOD2

12 min Amrap

run (200m?)

12 x Pullups

7 rds plus run (pullups unbroken)

Notes: Great session, felt really good.

3/12 - Frid - Backyard cleans

Warmup

3 x Clean & Jerk @30kg

3 x Clean & Jerk @40kg

WOD

5 x 5 Clean & Jerk @50kg

2 mins break btwn sets

Notes: Felt pretty good

2/12 - Thurs - 8pm class

Warmup

1km Row

Time: 3.42 *pb 9 sec

WOD

10 rds

10 x Box Jumps

10 x Pullups

Time: 11.20 ( I think)

Then

5 rds

Max L-Sit

15 x GHD situps

Longest L sit - 18sec, shortest 1 sec - lol!

Notes: Went hard on the row, pullups felt slow & weak. Good session.

30/11 Tues - 8pm Class - Group1 !!

*Benji pulled me over straight away to test out my cleans again, was very nervous!

Warmup

Bunch of cleans

5 x 40kg

5 x 50kg

5 x 55kg

then

5 x 60kg * Group 1! really proud of myself , I have worked hard for it.

Back squats

12rm (10 x HSPU in btwn)

12 x 40kg

12 x 50kg

12 x 60kg

9 x 70kg

7 x 70kg

Front squats

6rm (hand walking in bwtn)

6 x 40kg

6 x 50

4 x 60kg

5 x 60kg

Notes: So pleased with myself, but judging by my squat numbers there is a lot of hard work ahead. I have done back squats twice in 12 months and the last time was 4 months ago so not surprising that my numbers are very low. Still trying to get comfortable with squatting.

28/11 - Sun - Finally

Supposed to do the workout Benji gave me, but just failing the 5 x 60kg cleans the other night is on my mind

Warmup

3 x 30kg Power Cleans

3 x 40kg Power cleans

3 x 40kg Cleans

3 x 50kg Power cleans

3 x 50kg cleans

WOD

5 x 50kg cleans

5 x 60kg cleans (f-r5)

5 x 60kg cleans (f-r5)

5 x 60kg cleans *whoohoo! Rep 5 was ugly as hell but got it up

then

2 x 10 Push Jerk @50kg (from rack)

Note: I struggle with confidence with heavy weights, so mentally it is important that I know I can do it. Just now need to do it in front of Benji, when I'm exhausted!

*Went in with a sore right hamstring and hoped it would loosen up during the workout, felt fine doing the cleans but is f*cking sore now that I have cooled down. Hopefully it will be ok

Sat - proposed workout

Hope to get this done Sat night

5 Rds

7 x Cleans @50kg

15 x C2B

25/11 Thurs - 8pm class

Warmup

3 rds

10 x Pullups

15 x squats

WOD1

2km row

Time: 7.50 *pb

WOD2

5 rds

15 x Deadlift @65kg

12 x KB swing @20kg

9 x Weighted Pushup @15kg plate

Time 23.51 (i think)

22/11 - Mond - 8pm class

Warmup

3 rds

10 x HSPU

20 x Lunges

WOD

1 x Run

4rds

20 x Burpee/Box jumps

15 x DB thruster @12.5kg

1 x Run

Time: 26 mins+ change *Pushed hard, should have gone heavier on DB

Then Benji pulled me aside to test the missing piece for Group1 - Squat cleans

5 x 40kg

5 x 50kg

5 x 60kg (f-r4)

5 x 60kg (f-r5) *Fuck! So close...

Aaron (after 40kg x 5) : Benji , I'm really tired from the WOD

Benji : Suck it up and put another 10kg on the bar

Notes: I can f*cking do the squat cleans, mentally I now know, so I have to attack it next time. 1st time doing 60kg full cleans. Group 1 is just round the corner. My hard work is paying off. Feel great!

20/11 Sat - More deadlifts, more cleans

WOD

6 Rds

6 x Deadlift @80kg

6 x Muscleups

6 x Cleans @45kg

Untimed, 1-2 mins break between rds

That was 'effin hard

18/11 - Thurs - 8pm Class

50th class at Schwartz!!

OHS

10 x 20kg

10 x 30kg

10 x 35kg

10 x 42kg

10 x 42kg

10 x 42kg

WOD

2 rds

20 X DU

30 x HSPU

20 x DU

30 x K2E

20 x DU

30 x KB swings @24kg

20 x DU

30 x GHD situps

20 x DU

30 x Back Ext

Time 34.29

16/11 Tues - 7pm Class

Good working out with a different group of people for a change

Warmup

3rds

10 x ring Dips

10 x OHS

A bunch of power snatches

WOD

5rds

run 400m

5 x Power Snatch @30kg

10 x Wall Ball@20lb

15 x pullups

Time 26.17

3 rds

10 x GHD situps

10 x Hanging leg raises

walking on hands practice

Notes: 135 pullups the night before wasn't ideal preparation for this! Needless to say my lats are sore

14/11 Mond - Backyard Workout

Cant make class - hopefully will go tomorrow night

WOD

AMRAP 20 mins

5 x HSPU

10 x Wall ball (14lb)

15 x Pullups

9 rds + 5 HSPU+ 9 wallballs

Notes: Not my greatest performance but at least i got it done

13/11 Sat -Rest

Working all day, out tonight = rest day

12/11 - Frid - Cleans

WOD1

5 rds

5 x Full cleans @45kg

10 x Push Press @40kg

2 mins break btwn rds

5 min break then

WOD2

5 rds

10 x Power clean & Jerk @40kg

2 mins break bwtn rds

Notes WOD1 : Hardwork but did them all unbroken. 1st time I have done 45kg x5 , so to do 5 sets is good. Full cleans aren't perfect yet but they are improving.

Notes WOD2: Was pretty wrecked from WOD1, did all rounds in 2 sets x 5. Felt pretty good, just exhausted by the end of it.

Bloody hard session

11/11 Thurs - 8pm Class

Warmup

3 rds

10 x HSPU

15 x OHS

WOD

3 rds

1 x Run

30 x Burpees

60 x DU

Time : 27.17

2 rds

walking lunges (up and back)

15 x Back Ext

1 x Mu/HSPU attempt

Notes: Pretty happy with the way I went, good consistent effort gave me one of the quicker times of the day

10/11 Wed - Rest

OMG my legs are soooo sore.

I really hope I can keep up the hard work that I am putting in at the moment. Benji has set me the challenge to do everything Rx'd at the next competition and I am determined to do it. Lot of hard work ahead.

9/11 Tues - umm...Deadlifts

WOD1

5 Rds

5 x Deadlift @85kg

10 x HSPU

2 mins break in btwn rds

- all rounds unbroken (barely)

WOD2

3 rds (was supposed to 5)

10 x Thruster @40kg

10 x C2B Pullups

2 mins break btwn rds

- all rounds unbroken (again, only just)

Pre WOD Notes: Legs mega sore from Kelly, but will just have to suck it up. My goal will be do do as many rounds in both workouts unbroken.

Post WOD notes: Deadlifts were hard but felt good, getting better and better. Thrusters destroyed me, but my legs are stronger than i think, I have got to start being more positive and confident with leg stuff now. All in all a good, hard session.

8/11 Mond - 8pm Class

Warmup

3 rds

10 x Ring Dips

15 x Squats

1 x MU-HSPU attempt

WOD

Kelly

5 Rds

400m run

30 x Wall Ball 20lb

30 x Box jumps

Time 35.28 *pb (prev time 38.45)

Notes: Felt terrible after 1st rd, but it was a better time than last time so I couldn't have felt too bad. Keep making progress , thats the name of the game.

5/11 Frid - More deadlifts

Backyard session while the kids watched Ben10

WOD

10 rds

10 x Deadlift @60kg

10 x Pushups

Moderate intensity

Notes Scaled reps from 15 to 10 as this is my 4th day on and I am exhausted. Deadlifts felt good, a couple of days off then back into it. Training going great at the moment. Working hard and really enjoying it.

4/11 Thurs - 8pm Class

Warmup

1km row

3.53

Tried 2 x Muscleup/HSPU. Got inverted ok, but damn that HSPU is deep and hard. Not quite there yet.

WOD

HSPU & pullups

10/20

9/18

8/16

7/14

6/12

5/10

4/8

3/6

2/4

1/2

Time 13.50

then

3 rds

8 x renegade row, twist, press things (each arm)

20 x straight leg raises

Notes: Sore from kb's last night, really sore actually especially in the lats and shoulders. Happy with my performance tonight, but would have been quicker fresh thats for sure. Row was a struggle as usual.

3/11 Wed - Backyard workout

WOD

21-18-15-12-9-6-3

24kg KB

Swings

SDHP

Around 15 mins

Notes: needless to say my Kb swings need the practice

2/11 Tues - Backyard session

WOD

5 rds

10 x Squat Cleans @40kg

15 x Pullups

20 x Situps (abmat)

Medium intensity

Notes: Cleans continue to feel good. Just checked and it was only 2 1/2 months ago that I hurt my back doing 30kg squat cleans and absolutely hated them. They are now becoming a movement I really enjoy...cool! 5 x 60kg squat cleans was going to be my biggest hurdle for group1, it seemed insurmountable for so long, now I can see it in the not to distant future. Going to test out 5 x 50kg squat cleans in the next week for the 1st time, should be very doable.

Anglesea with the family for a break

A few days off, no exercise do to bad weather and hanging out with the family

27/1- Wed - Backyard session

WOD1

5 rds

10 x Deadlift @70kg (10,10,6-4,6-4,6-4)

10 x HSPU (10,10,10,10,10)

Technique focus, low intensity

Then

WOD2

5 rds

15 x OHS @30kg(15,15,15,15,15)

5 x Muscleup (5,3-2,3-2,3-2,4-1)

Technique focus, low intensity

Looks like a diet of deadlifts & squats is in my future. I am so ready to get stronger.

25/10 Mond - 8pm class

Sucker for punishment. Tired and sore after the comp but mentally I'm ready to progress.

Warmup

150 double unders

WOD

7 rds

10 x HSPU

10 x C2B

Untimed , low intensity

Then

back ext @ K2E

Some walking on hands practice

Schwartz Crossfit Challenge

My goodness where do I Start! Maybe with the workouts

WOD1

30 deadlifts @80kg (scaled from 100kg)

run (block)

30 Clean & jerks @40kg (scaled from 50kg)

Time 13.50

Struggled with the deadlifts, Der! I think everyone in my heat had left for the run when I was on rep 20. I knew it was going to be a long day in the office when that happened. After what seemed life forever i got them done and wobbled out for the run. Great to see my wife and 3 boys cheering me on at the bottom of the stairs. Back in for the cleans and I desperately wanted to finish before the cutoff and in the end made it. Mixed emotions after this workout.

WOD2

2 mins max DU

2 mins max burpees

2 mins max rowing for distance

Cant remember what I got for them . I think 66 DU, 20 burpees? and 470m rowing

Was hoping for Muscleups or HSPU but wasn't to be. Legs and energy were fried from the 1st workout but was reasonably happy with how I went, pushed hard in the end

WOD3

25 pullups

25 thrusters @35kg(scaled from 40kg)

25 KB swings 16kg (scaled from 24kg)

25 wall ball20lb

25 box jumps

25 pullups

wall to wall lunges with 20kg overhead

Time 12.50 ( I think)

Notes: Seriously depressed and worried when I saw this workout, but got a bit of my mojo back by the time the workout came around. In hindsight may have been able to do it rx'd in the time limit but who knows. I was delerious by the end of this and had nothing left.

Washup

What a day, although I had mixed emotions of disappointment and frustration (and exhaustion) during the day, once it finished those emotions turned to happiness. I really had a great time and am very proud of myself for entering something like this for the first time. Would have been much easier to sit on the side lines and talk about how good my muscleups are. When i came to Schwartz almost 6 months ago to the day I decided that I would become fitter , turns out I have become a better person, braver, mentally stronger and happier than I was before I started.

Special thanks to Bjorn for a great effort in supporting e and encouraging me during the workouts, god knows I needed it.

Looking forward to getting stronger!!

21/10 Thurs - 8pm Class

Warmup

3 rds

15 x squats

15 x Pushups

walking on hands

WOD

400m run

50 x Thrusters @30kg

400m run

50 x Box Jumps

400m Run

50 x Ring Dips

400m Run

50 x Abmat Situps

400m Run

3 x Rope Climbs

Time: around 35 mins

Notes: Final workout before Sunday. Hands are still not great but I think i will be able to suck it up and get through without it affecting me to much. They hurt during pullups but didnt seem to affect MU or rope climbs. Thrusters were terrible, they need work.

Bring on Sunday!!!

4 Days to the Schwartz Challenge!!!

Here is where I'm at.

Good

All bodyweight stuff feeling strong

Cleans really improved

Deadlifts improved

Learnt to use feet during rope climbing

Bad

Right hand ripped to shreds, left hand ripped but not to bad

Preparation can always be better but all in all I'm feeling good about Sunday. Need to make sure I have FUN and be pleased with the effort not the results. Not one gives a sh*t whether I come last and nor should I.

One more session tomorrow night at Schwartz and then rest for a couple of days, which I frickin' need !!

19/10 Backyard WOD

WOD1

3 rounds

10 x Deadlift @80kg

15 x HSPU

then

WOD2

3 rounds

10 x SDHP @30kg

10 x Burpees

Notes: Cool, deadlifts definitely have improved. I was using 75kg the other night when I hurt my back and the 80kg last night felt better than that. So now its just a matter of getting stronger rather than a technical issue.

18/10 Mond - 8pm Class

Warmup

4 Rds

15 x OHS

15 x Abmat Situps

Power clean & Jerk

a bunch @ 40kg

a bunch @45kg

a few @50kg

WOD

5 Rds

10 x Power Clean & Jerk @50kg

15 x KB swings @24kg

20 x Pullups

Time: *Stopped after last round of C&J's as i had torn my hands and was bleeding everywhere :(

Notes: Torn hands are not ideal prep for this Sunday but who cares I just power cleaned 50kg for the 1st time ever in a metcon workout! Really happy, was going to use 45kg but Benji told me to give 50kg a crack. Still struggling with KB swings at 24kg and Benji told me I was pussying out on those a bit , so need to work on that. Cleans and swings meant that pullups were woeful. making progress is a good feeling.

18/10 Mond - 2pm Backyard

Decided off the cuff to test my power cleans as they have been feeling much improved, no real warmup, normal clothes, not much rest

4 x 1 x 40kg

2 x 1 x 50kg

1 x 60kg

1 x 65kg

1 x 70kg

1 x 70kg (f)

1 x 70kg

Notes: Felt good, 70kg went up better than I expected. Need more practice but feeling very positive about these which at one time I hated because I was so bad at them.

16/10 Sat - Backyard WOD

WOD

3 Rounds

10 x Deadlifts @60kg

15 x KB swings @20kg

20 x Burpees

Untimed

Notes: I think I have finally worked out my deadlift problem, what I was feeling when lowering the weight and what I was actually doing were two different things. Just have to do some heavier weights to test out my theory.

14/10 - Enough!

Just looked back over my workouts for the last little while and f*ck I moan and complain alot. Jesus! From now on I'm not going to mention that I'm sore or tired or anything else that most other people experience anyway.

Pretty embarrassing to read all of that whining

14/10 Thurs - 8pm class

WOD

5 Rounds

7 x Power clean & jerk @45kg

14 x Wall Ball @20lb

21 x Double unders

Time 19.46

Push Press

10 @35kg

10 @40kg

Walking on hands practice

Notes: Cleans continue to feel good, nice to be finally lifting some decent weight

12/10 Tues - Backyard workout

Warmup

5 rds

10 x Pullups

8 x HSPU

WOD

Deadlift Practice

10 @35kg

10 @50kg

10 @60kg

10 @70kg

10 @60kg

10 @60kg

10 @70kg

Notes: As usual hard to get motivated on a cold, wet night. Really sore from Mond night class, obviously haven't been doing enough Pushups and situps. Determined to get my deadlifts under control, felt like a few things clicked into place.

11/10 Mond - 8pm Class

Warmup

4 rds

10 x K2E

25 x Double Unders

WOD

1 x run

Squats/Pushups/Abmat Situps

60/20/10

50/20/20

40/20/30

30/20/40

20/20/50

10/20/60

1 x Run

Time:35 mins

Push jerk

8 x 20kg

8 x 20kg

8 x 30kg

8 x 35kg

Notes: Feeling good again, just wastn training enough for the last few weeks. 4 sessions in 5 days and I'm back on track. Registered for the Schwartz challenge ....Scary!

9/10 Sat - Backyard Workout

WOD

3 Rds

15 x Thrusters @35kg

25 x Double Unders

Untimed

Notes: Was going to do 4 rds but left shoulder felt a bit weird so left it at that, shoulder seemed fine the next day

8/10 Frid - Backyard Workout

WOD

4rds

400m run (approx)

15 x Pullups

10 x HSPU

5 x Muscleups

Time 22.05

Notes: Felt sore, tired and sorry for myself after a long day at work so very pleased I gutted this one out. Felt good afterwards

7/10 Thurs - 8pm Class

Warmup

3 rds

10 x HSPU

10 x OHS

WOD 1

Helen

3 rds

400m

21 x KB swings@24kg *1st time using 24kg kb

12 Pullups

Time 15.02

WOD2

Grace (scaled)

30 x Power Clean & Jerk @40kg

Time 6.04

Notes: Almost didnt turn up due to back soreness, but pleased I did. 24kg swings ruined me and would have been challenging even if my back wasnt sore. Had second thoughts about doing Grace due to back as well, but threw caution to the wind as my cleans have been feeling good recently. Took it easy and look forward to doing Grace again feeling 100%. 1st time Helen rx'd , 1st time attempting Grace. Tough night, slow times but beneficial for the future.

4/10 Mond - 8pm Class

Warmup

2 rounds *running late

15 x Pushups

10 x K2E

Deadlift

10 x 40kg

10 x 60kg

10 x 70kg

6 x 80kg

4 x 90kg

3 x 90kg

WOD

30 Pullups

5 rds

7 x HSPU

7 x Deadlift @75kg

30 Pullups

No time recorded

Notes: F*ck deadlifts, just never felt comfortable and have hurt my back. I know what I'm doing wrong just cant seem to f*cking change it. Got told off for having a negative attitude towards them. HSPU unbroken

30/9 - Thurs 8pm Class

Warmup

2 rds

10 x HSPU

20 x Abmat Situps

Power Cleans

5 x 30kg

5 x 40kg

5 x 40kg

5 x 45kg

WOD

2 rope climbs

then

5rds

10 x Power cleans @45kg

10 x ring Dips

10 x Burpees

then

2 rope climbs

Time 25min +change

Then

1500m row

time 7.01 !

Notes: Pretty sore and tired going into this and it was a bloody high intensity workout. Heavier cleans than normal went well. Absolutely spent getting on the rower and was lucky not to stop half way through

27/9 Mond - 8pm Class

Warmup

1km row

Time: 3.51 (*rowing slowly getting better)

WOD

3 rounds of

5 Rds

5 x HSPU

10 x Pullups

15 x Squats

then

50 x kb swings @16kg

Time 40 mins something

Notes: Epic WOD which luckily suited my strengths. Wasted time trying to tape my hands after I ripped both of them late in the 3rd round. All in all I got through it well especially considering how infreqently I am training at the moment. All HSPU unbroken.

21/9 - Mond - 8pm class

Warmup

4 Rounds

10 x Pullups

20 x Abmat situps

WOD

Kelly

5 Rds

400m run

30 x Wall Ball 20lb

30 x Box jumps

Time 38.45 (previous time 36.15 with 12lb)

Notes: Happy with that , 1st time doing it rx'd. Training has been patchy at best of the past few weeks, nice to get a decent workout in to knock off the cobwebs.

Hotel Room Workout

In Hong Kong, spare bit of wall in hotel room means HSPU

Total of 120 throughout the day

Dying to get back to schwartz

12/9 - Sund - Backyard Session

Deadlift

5 x 30kg

5 x 40kg

5 x 50kg

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

* wtf?! Why do deadlifts feel terrible when everything else has improved. The weight doesnt feel heavy but I feel like i cant drive through my legs for some unknown f*cking reason

20 min AMRAP

4 x Muscleups

6 x HSPU

8 x T2B

7 rds + 3 Muscleups

Notes: That was fun althought harder than I expected

10/9 Frid - Proposed Workout

Deadlift

6 rep max then 2 sets of heavier weight

Then

AMRAP 20 mins

4 x Muscleups

6 x HSPU

8 x Toes to bar

9/9 - Rest - 10yr Wedding Anniversary!

Rest

8/8 Wed - Backyard session

Warmup

Squat clean 5-5-5-5

30kg-35kg-40kg-40kg

10x HSPU in between

WOD

5 Rds

10 x Power Clean & Jerk @35kg

1o x C2B* didnt do last rd , ran out of time

Untimed but reasonable intensity and good strict form every rep

Notes: Diet fixed up, couple of good sessions in a row and I am feeling much better. Great clean practice, they're not perfect but feeling much better

7/9 Tues - 8pm Class

Warmup

1km row

3.52

WOD

5 rds

50 x Jump & Touch

40 x squats

30 x abmat situps (anchored)

20 x Pushups

10 x Pullups

Time: 29.40

then

2 rounds

10 x Ring Dips

10 x KB swings @16kg

Notes: Happy with the row and happy with the workout. Trying to tighten up my diet, hoping to get some energy

Rest

God I am struggling at the moment, rundown, life very up and down.

2/9 Thurs - 8pm Class

Warmup

3 rds

15 x squats

15 x K2E

10 x 40kg deadlift

10 x 60kg deadlift

8 x 70kg deadlift

WOD

Roy

5 rounds

15 x Deadlifts*

20 x Box Jump

25 x Pullups

Time 36 mins + change

Notes: Frustrating, difficult night. * 70kg deadlift for the 1st round then went to 60kg. Deadlift form never felt right , I'm not sure why, I feel like I'm going forewards with everything else besides deadlifts. All movements including pullups were a battle , so maybe I was just have a bad night.

Rest

30/8 Mond - 8pm Class

Warmup

4 rounds

10 x pullups

15 x stick pass throughs

10 x squats

WOD

Nancy

5 Rds

400m Run

15 x OHS @42.5kg

Time: 20.47

Max ring dips followed by 15 abmat situps

15,11

Notes: 1st time Rx'd! All OHS squats unbroken. So proud of myself, what an improvement since I started at Schwartz

29/8 Sund - Backyard workout

Warmup

2 rounds

15 x squats

15 x situps

Front squat

5 x 20kg

6 x 40kg

6 x 50kg

6 x 60kg

6 x 60kg

6 x 60kg

Bench Press

5 x 40kg

5 x 60kg

5 x 70kg

5 x 60kg

28/9 Sat - Backyard quickie

30 muscleups for time*

8.26

Think I did 31. No failed reps, needed someone to push me.

27/8 Frid- rest day

26/8 Thurs - 8pm Class

Great to be back in the gym after a week off

Warmup

2 x run (700m each)

Deadlift

10 x 40kg

10 x 60kg

6 x 60kg

WOD

Christine

3 rds

500m row

12 x Deadlifts @60kg (87% BW)

21 x Box Jumps

Time 16.04

Then

Max HSPU - 18 *Pb!

L-sits

Notes: Christine time slow but making sure my dead lift form is perfect up and down. I was wrecked afterwards so no use saying I should have got a better time, thats just where I am at. 18 HSPU is awesome and not surprising considering how strong my shoulders feel. Also was really good at L-sits considering I haven't done them in ages.

4th Month Down

Unspectacular end to the month with a forced week off.

Even so a great month of training. Good people to workout with, good trainers and hard workouts mean I am loving training. I used always be disappointed with my numbers and performances , thats gone now, just really enjoy the sessions for what they are.

Suddenly noticed a substantial change in body shape too, nice by product of the hard work.

Bring on month 5!

21/8 Sat - 25/8 Wed - Rest

Wow, unexpected week off, wife and kids sick, means no exercise

20/8 Frid - Rest day

Took Henry to the footy, god he's a funny kid

19/8 Thurs - 8pm class

Warmup

3 rds

15 x squats

15 x Pushups

Some push jerks

WOD

4 rds

20 x Pullups

20 x push jerks @35kg

20 x K2E

20 x Double Unders

Time 27 mins + change

Then

Walking on hands practice

Notes: Shoulder was sore going in, so kept the push jerks at 35, normally wuld have tried 40kg. Everything else went well , pulled up really well, shoulder feels fine and amazningly everything else feels ok.

18/8 Wed - Backyard session

WOD

5 Rounds

5 x Squat cleans @35kg

5 x Push Jerk @35kg

10 x C2B

Untimed , reasonable low intensity, good clean practice, continuing to feel better about them

17/8 Tues - Rest

16/8 Mond - 8pm Class

Warmup

1km row

OHS

10 x 20kg

10 x 30kg

10 x 35kg

WOD

4 Rnds

1 x Run

21 x OHS @35kg

15 x Pullups

Time 30.31

Then

Squat Cleans under guidance of Benji

2 x 5@35kg

2 x 5@40kg

Notes: Good night, OHS continue to improve , pullups unbroken. Made great progress with squat cleans thanks to Benji. Also got told off for not rowing the 1km in under 4 mins. I'll know for next time!

14/8 Sat - 15/8 Sun Rest

Weekend away down in Fairhaven...nice

13/8 Frid - 5pm Class

WOD

100 x squats

5 Rds

12 x Squat Cleans

12 X HSPU

100 x squats

Time 30.04

Then

4 x 500m row (1 min rest)

Slowest time counts : 2.04

Notes: Squat cleans still need ALOT of work.

11/8 Wed - 12/8 Thurs - Rest

10/8 Tues - 8pm Class

Warmup

OHS & Deadlift practice

WOD

5 rds

500m Row

15 x OHS @30kg

15 x Deadlifts @50kg

Time 35.38

then

3 Rounds

15 x pushups

15 x abmat situps

Notes: Pretty slow time but good to chip away at my weaknesses with another solid workout. OHS went well, all unbroken, battled through rowing and deadlifts. Good to have Chris the trainer back. All the trainers at Schwartz are good, but I really relate to the way Chris teaches

9/8 Mond - backyard session

1st time I will miss out on Mond 8pm class (besides holidays) from 3 1/2 months, should be able to go tomorrow night instead.

WOD

20 Min AMRAP

3 x Muscleups

6 x HSPU

9 x Pistols (9 each leg) * scaled to 18inch? box

Rds 8 +3 MU+1 HSPU

Notes: All muscleups unbroken! They felt the best they have ever felt. HSPU's suffered after muscleups. Pistols probably should have been to a lower height as I went through them unbroken, although they weren't easy. Fun WOD

8/8 Sund - Backyard Session

Warmup

3 rds

10 x squat

8 x Pullups

8 x Pushups

Back Squat

12 x 20kg

12 x 40kg

12 x 50kg

12 x 60kg

12 x 70kg *Barely

12 x 60kg

Nice, last time a did this I got 11 reps of 60kg, felt very comfortable at 12 reps of 60kg this time, I also now know I can do 70kg, no defeating myself before I start anymore

6/8 Frid - 7/8 Sat - Rest

5/8 Thurs- 8pm class

Warmup

4 rds

12 x OHS

12 x Pushups

WOD

5 Rds

8 x push Jerks@30kg

8 x front squat @30kg

15 x Pullups * All unbroken

Time 11.35

Then

3 Rds

5 kg dumbell held overhead

Walking lunges up and back , changing arms

20 double unders

4/8 Wed - Rest day

3/8 Tues - Backyard Session

Half arsed attempt at exercise

Rd 1

15 x Deadlift @60kg

20 x Box Jumps @24in

25 x pullups

Rd 2

15 x Deadlift @60kg

20 x Box Jumps @24in

Rd 3

15 x Deadlift @60kg

20 x Box Jumps @24in

Untimed, low intensity. So hard to get motivated in winter.

2/8 Mond - 8pm Class

Warmup

3 rds

15 x Pushups

15 x Straight legged Situps

WOD

5km Row

Time: 21.35

Then

3rds

10 x HSPU

20 x GHD Situps

30 x Squats (forgot squats on 2nd Rd)

Not for time

Just for fun

walking on hands practice

Notes: 5km row - Ouch! 1st time , slowest time posted in the gym , buy I was happy just to get through it.

1/8 Sund - Backyard session

Warmup

3 Rds

15 x Squats

15 x Pushups

Front Squats (5 x pullups @10kg in btwn sets)

10 x 20kg

10 x 30kg

10 x 40kg

10 x 50kg

10 x 50kg

Press

1-1-1-1-1-1

40kg-45kg-50kg-52.5kg-55kg(f)-52.5kg

30/7-31/7 - Rest day x 2

29/7 Thurs - 8pm Class

Warmup

3 rds

15 x Squats

20 x Pushups

WOD

'Jackie'

1000m Row

50 x Barbell thrusters (20kg)

30 x Pullups

Time 9:25

Technique Practice - Squat Cleans

A bunch of reps at 30kg

Good - dropping under the bar

Bad - not extending hips, not enough shrug

Notes: 1st time doing Jackie, was great having some people cheer me on to knock out the pullups almost in one set. Seem to piece together squat cleans by the end of it. Really pleased with the improvement.

27/7-28/7 - Rest day x 2

26/7 Mond - 8pm Class

Warmup

3 rounds

20 x Double unders

20 x Squats

20 x Situps

+ Bunch of light squats cleans

WOD1

7 rds

5 x Squats cleans @35kg

5 x HSPU

Time : Around 15 mins I think

then

30 Pistols each leg (down to lowest box 14 in)

WOD2

2km Row

Time: 8.21

Notes: Struggled with squat cleans, easily my weakest Cf exercise, they feel so weak and awkward. Pistols felt good, didn't push myself hard enough in the row, I can row 8mins or less no matter how tired I am if I WANT to, no excuses next time. Solids nights work

23/7 - 25/7 Rest x 3

Man, what happened to the three days? Planned on doing exercise just didn't happen

22/7 Thurs - 8pm Class

Warmup

3 rds

15 x OHS

10 x K2E

WOD

40/10 30/20 20/30 10/40

Burpees

Kb swings @16kg

16 mins something

Then

4 rounds

7 Tireflips max double unders

DU 24, 33, 28, 4(did about 20 total after failing early)

Feel pretty good

3rd Month Down

Its the 22nd again and that means 3 months at Schwartz in the can. Not much has happened in the 3rd month as I was on holidays for most of it. Here are some cool things that have happened since starting though

*Wall Ball with a 20lb ball for the first time

*GHD's for the first time

*Rowing for the first time

Most importantly I am really enjoying training. 8pm class is a small, eclectic group but we have a lot of fun.

21/7 Wednesday - rest day

Everything sore

20/7 Tues - Backyard session

WOD

30 x HSPU

40 x Pullups

50 x KB swings @16kg

60 x Abmat situps

70 x Burpees

Untimed, Low intensity, just got it done

19/7 Mond - 8pm Class

Warmup

3 rds

10 x OHS

10 x Leg raises

WOD

5 Rds (1 min rest btwn rds)

3 Mins AMRAP

3 x deadlift @70kg

6 x pushups

9 x Squats

4,4,3,3,3

Then

Tabata Running ( 4 mins total)

Just for fun

walking on hands

17/7 Sat -18/7 Sun Rest days

16/7 Frid Backyard session

Wamrup

2 rounds

10 x squats

10 x Pushups

WOD

OHS

5 x 30kg

5 x 35kg

5 x 40kg

5 x 45kg

5 x 50kg

5 x 55kg

Max reps @40kg = 21

90 secs rest

Annie

50-40-30-20-10

Double unders

Abmat situps (unanchored)

Time 12.40

Notes: Good session, OHS felt good, rapt with 21 reps , was aiming for 15! Annie slow but overall happy

15/7 Thurs 8pm class

Warmup

4 rds

15 x OHS with training bar

15 x Abmat situps

Then

4 rds

500m row

15 x HSPU

Time : 18 mins something

Then

4 rds

10 x Thrusters @30kg

10 x pullups

Untimed

Notes: Felt shocking after the rowing workout. I'm putting it down no exercise for 2 weeks, big buffet breakfasts (including waffles w berries and cream!) and beers by the pool every day etc. Good to be back and knock the cobwebs out. Felt nauseous for about an hour after the class. Have woken up feeling good though so will try to do something tonight

Holidays 2 weeks - Hamilton Island

Off for 2 weeks to warm weather. Will attempt to do some exercise here and there but wont stress about it.Will be weird not going to Schwartz on Monday after attending the last 11 Monday nights straight. Bloody amazed by how far I have come at Schwartz in a little over 2 months.

1/7 Thursd - 8pm Class

Warmup

3 rds

10 x OHS

15 x Abmat situps

WOD

21-18-15-12-9-6-3

OHS @30kg

KB Swings @16kg

Wall Ball @20lb

24 mins + Change

Then

3 rds

Sled Drag @20kg up and back

15 x Box jumps

within 90 secs * 500m row as penalty

No penalty's but hard nonetheless

29/6-30/6 Tuesd/Wed Rest days

28/6 Mond - 8pm class

Warmup

15 x OHS (2rds)

10 x Knee raises (1rd)

* running late

WOD

5 rds

Max Pullups in 2 mins

Max Pushups in 2 mins

1 min rest btwn exercise , 2 mins rest btwn rds

Pullups 49,35,24,17,22 total 147

Pushups 51,32,29,27,28 total 167

then

Rowing

6 x 250m with 1 min rest btwn efforts

Notes: Workout was fun, even though didn't do as well as I thought I would in the later rounds. Equal pb on pullups in 1st round - 35. Lost grip strength in my right hand in the last two rounds and just couldn't hold on to the bar. Upper body killer. Rowing staring to feel better

25/6 Frid -27/6 Sund - Rest days

Once again no workouts at home, life just to busy with family and work.

24/6 Thurs - 8pm Class

Warmup

3 rds (might have done 4)

15 x OHS Broomstick

15 x GHD situps

WOD1

2km Row

7.59

WOD2

3 rds

10 x Snatches (training bar)

20 x Pushups

30 x Box jumps

12.02

Notes: Oh my god, 1st time rowing 2kms and it destroyed me. Gave it everything to keep under 8 mins and did it by the smallest of margins thank god. 1st time doing snatches at Schwartz. Felt fine with training bar, look forward to using some weight next time.

23/6 Wed - Backyard Session

Warmup

3 rounds

15 x squats

20 x Abmat Situps

WOD1

AMRAP 15 mins

5 x OHS @30kg

15 x Double Unders

Rds: 13 straight

10 min break

WOD2

AMRAP 15 mins

5 x Thruster @30kg

10 x Burpee

Rds: 7 +5 Thruster + 6 Burpees

Notes: Really pleased that I got this done. Its not easy getting out there on my own at the moment. Worked hard in WOD1 , OHS were good, double unders were consistent but need to get faster, not many failed reps though. Didnt have much left in the tank for WOD2 and battled through it. Nothing special about the numbers but pleased with my efforts.

22/6 Tues - Rest Day

Once again, missed out on a workout. Kids are sick again, I'm also feeling like crap. not sick per se just seem to be getting really sore and feeling exhausted all the time. Not sure why, nutrition has been pretty good, very bad sleep wouldn't be helping. Frustrating.

Will try and get this workout in tonight (Wednesday) as my thrusters/squats really need the work

Proposed back yard workout

15 mins max rounds

5 x OHS @30kg

15 x Double unders

10 min break

15 min max rounds

5 x Thrusters @30kg

10 x Burpees

2nd Month Down

2 months to the day since I started at Schwartz.

Still loving Schwartz even though month 2 hasn't gone as well as month one. Alot more rest days than I would have liked due to various reasons and I was probably always going to plateau a little bit after the initial improvements for such a high workload.

In the past this is where I take a break, give up, get frustrated etc because things aren't going exactly the way I want them to.

I am determined to be different this time. I have maintained the Mond/Thurs class without missing one. That has to continue. I have to remind myself everyday, if need be, that my leg/hip strength is not going to improve quickly.

Need to start fighting a bit harder in workouts as well. Its just a mental thing that I need to improve.

Month 3 here we come!

* I am pleased that I have logged every day since starting. It's hard posting multiple rest days, but it keeps me honest and accountable.

21/6 Mond - 8pm Class

Warmup

4 rounds

10 x Pushups (15 1st rd)

15 x Squats

WOD

3 rounds

1 x Run

20 x Wall Ball @20lb

20 x Pullups

15 x SDHP @30kg

20 x Ring Dips

Time 44 mins something

Notes: Just never felt great during this workout. SDHP still need alot of work, so Benji told me to keep every rep, slow and as technically correct as possible. Ring dips felt terrible for some reason.

20/6 Sund - Rest day

19/6 Sat Rest Day

18/6 Frid - Backyard session

Warmup

3 rds

10 x HSPU

20 x abmat situps

WOD

3 rounds

600m Run

20 x Deadlift @50kg

20 x Thrusters @30kg

Time : Just over 25 mins

Notes: I suck at thrusters big time. Work0ut went in slow motion, cold, raining and at the end of a long day at work.Not much intensity, very hard to motivate myself even to do the workout let along attack it.

17/6 Thurs 8pm Class

Warmup

1km Row

WOD

5 rds of Cindy

30 x Back Ext

5 rds of Cindy

30 x Back Ext

Time 15.17

OHS practice (all reps slow, strict with pause at the bottom)

15 x Broomstick

15 x 20kg

15 x 20kg

15 x 20kg

Notes: Enjoyed this session, OHS practice was great, felt way better on the last 2 sets and really feel like I am improving with this movement. Mini metcon was harder than it looked (as usual) the back ext fried my hammies and glutes. Legs aren't getting any weaker thats for sure.

16/5 - Wed - Rest Day

Proposed workout didn't happen. Struggling to get workouts in at home over the last couple of weeks. At least i am still making it into Schwartz though.

Proposed workout

3 rounds

1km Row (will probably sub a run for this)

20 x Deadlift @50kg

20 x Thrusters @30kg

Not sure if I will do this tonight , I have woken up with the beginnings of flu/cold and will see how I feel at the end of the day. Finger still blue and sore but getting better.

15/6 Tues - Active recovery

Run - 2-2.5km slow pace

Stretching- only a few minutes but thats a few minutes more than normal

Glutes & Hammies smoked from the Back Ext/Wall ball/Burpee combo in Filthy fifty.

14/6 - Mond Filthy Fifty

Filthy Fifty

50 x Box jumps 24in

50 x Pullups

50 x KB Swings @16kg

50 x Walking Lunges

50 x K2E

50 x Push Press @20kg

50 x Back Ext

50 x Wall Ball @20lb

50 x Burpees

50 x double Unders

Time 42.40

Notes: 1st time filthy fifty rx'd (and with proper form) . Pretty happy with how I went. K2E slowed me down as did burpees after the wall balls. 20lb ball feeling a little more comfortable although I briefly dislocated my little finger with 4 wall balls to go. It popped back in straight away but is very bruised and swollen today.

11/6-13/6 Frid - Sund Rest Days

Alot of forced rest days due to sick kids...

10/6 Thurs - 8pm Class

Warmup

3 Rds

15 x Squat

15 x Pushups

Squat clean practice

WOD

3 rounds

9 x Squat Cleans @35kg

15 x Box Jumps @24in

21 x Wall ball @20lb

400m Row

1 x Rope Climb

Time : 28min + change

After

50 x Abmat situps (slow,strict)

Notes: Good intro to squat cleans, 1st time doing 20lb Wall ball and they are alot harder than 12lb!

9/6 Wed - Rest

My 8 month old boy Harvey still sick, so no exercise

8/6 Tues - Rest Day

Family life meant no chance of exercise , really hopeful I can give 'The Seven' a crack wed night and then class Thurday

7/6 Mond - 8pm Class

Warmup

Lots of tiger balm on the shoulder, voltaran rapid

4 Rds

12 x OHS (1 x broomstick, 3 x 20kg bar)

15 x Abmat Situps

WOD

5 Rds

500m row

20 x Pullups

15 x HSPU

Time 32 mins + change

(Almost forgot)

After

3 rounds

20 x Double unders

10 x GHD

Notes: Training going really well, so time to get serious clean up problem areas. Rowing needs work, it f*cking ruins me. So at least a 500m-1km row for a warmup every time I have a class at Schwartz. 2nd round of 15 HSPU unbroken...not bad. its amazing what you can do when you have Benji staring at you ;)

Shoulder Notes: Jesus, threw caution to the wind with my shoulder...and it worked. Massage and acupuncture earlier today , was going to skip HSPU, but was actually normal pushups that hurt. Deccided to go for it and have woken up with my shoulder feeling good. Yipppeee!!

6/6 Sund - Run

Run

Time 16.47

5/6 Sat - Rest day

4/6 Frid - Rest day

A few days off to rest the shoulder

3/6 Thurs - 8pm Class

8pm class at Schwartz

Warmup

Abmat situps and OHS

WOD

5 rounds

9 x Sumo Deadlifts@50kg

15 x OHS @30kg

21 x Pullups

Time 23.30

Notes: Shoulder still sore but I am holding out hope that its not serious. I am going to try and take a few days off and really rest it

2/6 Wed - Uh Oh ...left shoulder again

Warmup

3rds

20 x Double unders

10 x Pullups

WOD

5 rds

15 x SDHP @30kg

20 x KB Swings @16kg

20 x Abmat Situps

20 x DB thrusters @10kg

Time: 28.45

Notes: Hated this workout, I'm not good at any of the movements. Worse news is my left shoulder which I have had a bad history of problems with is sore from the DB thrusters. I'm convinced that I have a stability issue with the shoulder, my strength is fine and I was using light Db's. I am still hoping its nothing serious, although thats what I said last time and I was sidelined for almost 6 months

1/6 Tues Rest day

3 days on means my body needs a beak

31/5 Mond

Warmup

5 Rds

10 x HSPU

15 x Squat (forgot to do rd 5 of squats)

WOD

3 rounds

400m run

30 x Wall Ball (12lb)

30 x Burpees

8 x Muscleups

Time 33.30

20 x straight leg raises

10 x GHD

3 x squat cleans @40kg (Benji checking form)

Notes: Wall ball should have been 20lb but this is the 3rd day in a row of wall ball and didnt want to make the switch to the heavier ball on day 3. Definitely next time though. Happy with the workout. Muscleups felt great.

30/5 Sund

Backyard session

10 rounds

7 x Push Jerk @25kg

15 x Wall ball 12lb

Time 17.56

29/5 Sat - Nutts

Backyard session

Warmup

2 Rds

20 x Pushups

20 x Situps (abmat)

WOD

Nutts

10 x HSPU

15 x Deadlift @70kg (rx'd 110kg)

25 x Box Jumps 24in (rx'd 30inch)

50 x Pullups

100 x Wall Ball 12lb (rx'd 20lb)

200 x Double unders

400m run with 20kg plate

Time: 32.30

28/5 Frid Rest day

Wanted to do a workout but got home to late from work

27/5 Thurs

8pm class at Schwartz

Warmup

2 rds

10 x OHS with broomstick

12 x Pushups

10 x OHS @20kg

5 x OHS @30kg

WOD

3 Rounds

1 x Run (770m)

50 x Double Unders

30 x Pullups

15 x OHS @30kg

Time: 30.45

1 x Rope climb

1 x 10 GHD

1 x 8 GHD

26/5 Wed Rest Day

Another 3 on cycle. Body definitely needs a rest, then will hit the 8pm class tomorrow

Upper body feeling so strong, recovering from hard sessions really well. Legs are taking a pounding and although it frustrates me that they are so weak with squats and deadlifts, I have to progress the right way,which means slowly.

I am still a little way off group one requirements for Squat cleans and probably rowing. Not sure about about snatches and deadlifts. Needless to say I wont worry about it to much, just keep working hard in group 2.

25/5 Tues - Running & skipping

Backyard session , dark, cold and on my own

WOD

5 rounds

400m run (approx)

40 x double unders

20 x pullups

Time: 24.09

Notes: Happy with how that went. 3rd day on . Definitely would have pushed harder if I was with other people. Felling good though, starting to recover much better and everything is feeling stronger. Have to keep reminding myself not to get impatient with my leg strength

24/5 Mond

Warmup

5 rounds

10 x HSPU

20 x Situps (abmat)

10 x Deadlift @40kg

10 x Deadlift @50kg

10 x Deadlift @60kg

WOD

3 Rounds

15 x C2B

9 x Deadlift @60kg

800m row

Time 20.59

Then

Muscleups

Probably did about 20 in total with a couple of L-sit muscleups (not pretty ones)

Notes: Huge warmup, C2b felt good, deadlifts hard in 2nd and 3rd rounds after my grip started to go. Rowing sucked as usual.

23/5 Sund - Squats

Backyard session

Warmup

2 Rds

15 x Squat

20 x Situps (abmat)

Back squat

12 x 20kg

12 x 30kg

12 x 40kg

12 x 50kg

11 x 60kg * forgot to do 2nd set at this weight

4 x 10 HSPU (in btwn sets)

Front Squat

6 x 20kg

6 x 30kg

6 x 40kg

6 x 50kg

6 x 55kg

4 x 60kg

4 x 60kg

7 x 10 Pullups (in btwn sets)

Notes: 1st time doing sets of 12 , found them really hard. What can I say, Squats are my biggest weakness. I just have to be patient and not worry about it. My legs will get stronger if I continue training at Schwartz. No doubt about it

One Month Down

Ben Evans (Schwartz trainer) ran through the Group One requirements on Thursday and said I should start thinking about what I need to do to move into Group 1.

It kind of scares me a bit because I'm nice and comfortable in Group 2 , but thats not why we do Crossfit . So here is where I am at...

Things I can do (and have been checked by a trainer)

1 x Muscleup

10 x HSPU

20 x Pullups

10 x Ring Dips

10 x Wall ball

5 x OHS @40kg * Did this for Ben on Thursday

Things I 'think' I can do but a trainer needs to see

10 x Bodyweight Deadlift

*This will be a struggle with the good form that Schwartz expect

10 x 40kg Push Jerk

* Very confident I can do this

Things that I probably cant do at the moment

2km Row under 8 mins

* Not sure, I have never rowed 2kms, in fact I rowed 1200m for the first time ever on Thursday and I was pretty slow. Hopefully my rowing continues to improve.

5 x 60kg Squat cleans

* This will be the hardest thing for me to achieve. I have weak legs/hips and heavy weights crush me. Having said that my legs have only been getting stronger since starting at Schwartz. I am attempting 6 rep max front squats tomorrow which might give me an indication of how far I have to go.

5 x Snatches @40kg

* I havent done much snatching, so not sure if I will find this hard or not. I can do 5 x OHS at that weight, so thats a start.

22/5 Sat Rest

2 kids sick means no workout

21/5 Frid Rest day

Work then footy means rest

20/5 Thurs - Rowing

8pm Class at Schwartz

Warmup

4 rounds

15 x OHS (broomstick)

15 x Pushups

WOD

Row 1200m

10 Pistols Each Leg (down to middle box)

21 Ring Dips

Row 800m

10 Pistols Each Leg (down to middle box)

21 Ring Dips

Row 400m

10 Pistols Each Leg (down to middle box)

21 Ring Dips

Time 25.40

After

8 x OHS @20kg

5 x OHS @30kg

5 x OHS @40kg

5 x OHS @40kg (Grp 1 requirement)

1 x Rope climb just for fun

19/5 Wed Rest day

Upper body a little sore, legs stil wrecked from the wall balls.

8pm class tomorrow night

18/5 Tues - Cold brrrr

Backyard Session ( freezing!)

Warmup

100 Double unders

WOD

40-30-20-10

Ring Dips

Pullups

Situps (Abmat)

Time: 21.25 I think

Notes: Cold, on my own and pretty lethargic.

17/5 Mond - Kelly

8pm class at Schwartz

Warmup

3 rounds

25 x Situps (abmat)

15 x Squats

WOD

Kelly

5 Rounds

400m run

30 Wall Ball 12lb (rx'd 20lb)

30 Box Jumps 24in

Time 36.16

Then

2 rounds

15 x Pullups

15 x GHD

16/5 Sund Rest Day

Day off then 8pm class tomorrow night

15/5 Sat

Backyard Session

Warmup

5 Rounds

15 x OHS (rds 1&2 @8kg bar, rds 3,4,5 @20kg)

20 x Abmat situps

WOD

5 Rounds (not for time)

10 x Squat Cleans @30kg

15 x HSPU

Notes: took me mid way through the 4th round to start feeling comfortable with the squat cleans. Body is pretty tired and beat up from 3 days on , rest day Sunday, class Monday night

14/5 Frid

Backyard session

Warmup

5 Rounds

20 x Pushups

15 x Squats

WOD

AMRAP 25 mins

6 x Push press @30kg

10 x Pullups

20 x Double unders

12 rounds flat (25.02)

Notes: starting to get used to these mega warmups

13/5 Thurs

8pm class at Schwartz

Warmup

OHS squat practice

WOD

3 Rounds

500m row

12 x OHS @20kg

500m Row

12 x Front squats @30kg

Time: 25.14

Then

As many Situps in 1 min (abmat)

5 rounds - 1 min break in btwn

12/5 Wed Rest Day

Sore as usual blah blah blah

11/5 Tues

Backyard session

WOD 1

On the minute for 20 mins

6 x Deadlifts @ 40kg

6 x Box Jumps 24inch

5 min Break

WOD 2

75 x HSPU for time

16.07

Notes: Deadlift workout was way more challenging than I expected.

10/5 Mond - Upper Body killer

8pm Class at Schwartz

Warmup

3 rounds

30 x Situps (abmat)

20 x Double Unders

WOD

5 Rounds

500m Row

25 x Pushups

25 x Pullups

Time 31.38

After

10 x GHD situps

8 x GHD situps

8 x GHD situps

9/5 Rest Day

8/5 Rest Day

7/5 - Rest day

6/5 Thurs - Tough session

8pm class at Schwartz

Warmup

3 rounds

10 x HSPU

12 x Pullups

WOD

7 Rounds

4 x Muscleups

8 x KB swings @20kg

10 x Front Squats @30kg

Time 24.11

Then

Shuttle run x 3

3 mins break

Shuttle run x 2

2 mins break

Shuttel run x 1

Notes: Nothing left at the end of this session, really enjoyed it

5/5 Wed - Rest Day

Rest up and hit the 8pm class tomorrow

4/5 Tues - OHS

Backyard Session

OverHead Squats

8 x 20kg

8 x 30kg

8 x 30kg

8 x 40kg

8 x 30kg

AMRAP 20 mins

5 x Burpees

5 x Front Squat @30kg

5 x T2B

Rounds : 13 + 2 Burpees

Notes: Nothing special, hard to motivate myself last night. Wet, cold and on my own.

3/5 Mond - Lots of HSPU

8pm Class at Schwartz

Warmup

1km Row

WOD

5 Rounds

400m run

30 Double unders

15 HSPU

Time 38 mins + change

Post

3 rounds

10 x Ring Dips

10 x Pullups

10 x GHD

Notes: Another hard session. Pleased I got the 75 HSPU done rx'd. Cant do D/U with the ropes at Schwartz, going to start bringing my own.

2/5 Sund - Running

18 mins

1/5 Sat - Rest Day

Working then out for dinner

30/4 Frid - Triplet

Backyard Session

3 Rounds

10 x Power Clean @30kg

15 x Ring Dips

20 x KB swings @16kg

Time: 9.52

Then

Max Double Unders in 5 mins

153

29/4 Thurs - AMRAP

Schwartz 8pm class

Warmup

Deadlifts (10 squats in btwn)

8 x 30kg

8 x 40kg

8 x 50kg

8 x 60kg

WOD

AMRAP in 4 mins x 4 (1 min break btwn rounds)

3 x Deadlifts @ 60kg

6 x Burpees

9 x Double unders

Only full rounds count

3,2,2,2

Post - Technique

Kettlebell swings, kettlebell Snatch

28/4 Wed - Rest Day

Can hardly move.

27/4 Tues - HSPU, Chins & Cleans

Backyard Session

WOD

5 Rounds

12 x HSPU

12 x Pullups

12 x Power Cleans @30kg

Time : 21:57

Notes: Ridiculously sore and tired from yesterday. Please I got it done.

26/4 Mond - GHD's

8pm Class at Schwartz

Warmup

4 Rounds

15 x Pullups

25 x Squats

WOD

2 rounds (rx'd 3)

Run (770m)

50 x Box Jumps

50 x Weighted Pushups (10kg plate)

50 x GHD Situps *

*1st time with attempting GHD situps

Time: Not sure over 45 mins

Notes: That was hard, GHD destroyed me, really destroyed me. I'm good at Pushups but have never done weighted pushups, they were harder than i was expecting. Ben put me out of my misery after round 2.

25/4 Sund Rest Day

24/4 Sat Rest Day

23/4 Frid Sdhp/Ohs/pullups

Backyard Session

Warmup

2 rounds

10 x Squats

10 x Situps (straight legged)

5 x Pullups

3 rounds

21 x SDHP @30kg

25 x OHS @ 20kg

15 x Pullups

Untimed

Notes: Body pretty beat up from the last two days. Hammies have taken a pounding. A couple of days off and then back to Monday night class

22/4 Thurs 'DT'

8.00pm class at Schwartz

Warmup

4 rounds

12 x squats

12 x Abmat situps

Technique Work (10-15mins)

Hang power Clean

Push Jerk

'DT'

5 rounds

12 x Deadlifts @40kg

9 x HPC @30kg

6 x Push Jerks @30kg

Time 12.46 ( I think)

Then

3 x Run (exactly 2 mins rest)

2.39/3.29/2.58

Notes: Good Class , wrecked after the runs

22/4 Wed Rest Day

Have woken up pretty sore, but will just try and stretch as much as possible today. Hopefully I will be ok for tomorrow nights class at Schwartz. I'm still not used to not knowing the workouts in advance and it makes me nervous.

21/4 Tues Deadlifts

Backyard Session

Warmup

2 rounds

10 x squats

10 x Hamstring stretches

10 x Pushups

Deadlift

6 @40kg

6 @50kg

6 @60kg

6 @70kg

HSPU in btwn 10,10,7

Then

3 Rounds (rx'd 5)

8 x squats (rx'd 6 one legged squats)

21 x KB swings @16kg

8 x Towel Pullups

Untimed

Notes: Felt really sore going into this after last nights technique session so fairly conservative. Really watched deadlift form up and down, next time I'll try heavier. Could have toughed out 5 rounds on the metcon but doubt I would have made Thursday's class at Schwartz due to soreness, still worried about how sore I will be.

Technique Session 3 of 3

Warmup

1 km Row

3 rounds

15 x Squats

15 x Straight leg Situps

Technique work

Back Squat

Front Squat

Over head squat

Technique work

Squat clean

Squat Snatch

Scattered through out the session

10 x Bar Dips

10 x Ring Dips

5 x HSPU

4 x Muscleups

Technique Session 2 of 3

2nd of 3 Technique sessions at Schwartz with Chris

Warmup

Row

Technique progression

Press

Push Press

Thuster

Mini WOD

3 rds

Run (700m)

10 x thruster @30kg

15 x Pullups

Not sure what time, but everything unbroken

Technique work

Push Jerk

Split Jerk

Rowing

Notes: Report card on all pressing, pretty good as i expected. My thrusters are ok, just need to get stronger with good technique, which probably means using lighter weights ironically.

Technique Session 1 of 3

With Chris @ Schwartz

Warmup

1km row

3 rounds

15 x Squats

15 x Pushups

15 x Situps

* Squats needed some slight adjustments

Technique Progression

Deadlift

SDHP

Swings

Power Clean