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