Sunday, May 30, 2010

30/5 Sund

Backyard session

10 rounds
7 x Push Jerk @25kg
15 x Wall ball 12lb

Time 17.56

Saturday, May 29, 2010

29/5 Sat - Nutts

Backyard session

2 Rds
20 x Pushups
20 x Situps (abmat)

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

Friday, May 28, 2010

27/5 Thurs

8pm class at Schwartz

2 rds
10 x OHS with broomstick
12 x Pushups

10 x OHS @20kg
5 x OHS @30kg

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

Wednesday, May 26, 2010

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.

Tuesday, May 25, 2010

25/5 Tues - Running & skipping

Backyard session , dark, cold and on my own

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

5 rounds
10 x HSPU
20 x Situps (abmat)

10 x Deadlift @40kg
10 x Deadlift @50kg
10 x Deadlift @60kg

3 Rounds
15 x C2B
9 x Deadlift @60kg
800m row

Time 20.59


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

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

Saturday, May 22, 2010

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

Friday, May 21, 2010

20/5 Thurs - Rowing

8pm Class at Schwartz

4 rounds
15 x OHS (broomstick)
15 x Pushups

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


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

Wednesday, May 19, 2010

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!)

100 Double unders

Ring Dips
Situps (Abmat)

Time: 21.25 I think

Notes: Cold, on my own and pretty lethargic.

Tuesday, May 18, 2010

17/5 Mond - Kelly

8pm class at Schwartz

3 rounds
25 x Situps (abmat)
15 x Squats

5 Rounds
400m run
30 Wall Ball 12lb (rx'd 20lb)
30 Box Jumps 24in

Time 36.16


2 rounds
15 x Pullups
15 x GHD

Sunday, May 16, 2010

16/5 Sund Rest Day

Day off then 8pm class tomorrow night

Saturday, May 15, 2010

15/5 Sat

Backyard Session

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

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

Friday, May 14, 2010

14/5 Frid

Backyard session

5 Rounds
20 x Pushups
15 x Squats

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

OHS squat practice

3 Rounds
500m row
12 x OHS @20kg
500m Row
12 x Front squats @30kg

Time: 25.14


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

Wednesday, May 12, 2010

11/5 Tues

Backyard session

On the minute for 20 mins
6 x Deadlifts @ 40kg
6 x Box Jumps 24inch

5 min Break

75 x HSPU for time


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

Tuesday, May 11, 2010

10/5 Mond - Upper Body killer

8pm Class at Schwartz

3 rounds
30 x Situps (abmat)
20 x Double Unders

5 Rounds
500m Row
25 x Pushups
25 x Pullups

Time 31.38

10 x GHD situps
8 x GHD situps
8 x GHD situps

9/5 Rest Day

8/5 Rest Day

7/5 - Rest day

Friday, May 7, 2010

6/5 Thurs - Tough session

8pm class at Schwartz

3 rounds
10 x HSPU
12 x Pullups

7 Rounds
4 x Muscleups
8 x KB swings @20kg
10 x Front Squats @30kg

Time 24.11


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

Thursday, May 6, 2010

5/5 Wed - Rest Day

Rest up and hit the 8pm class tomorrow

Wednesday, May 5, 2010

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.

Tuesday, May 4, 2010

3/5 Mond - Lots of HSPU

8pm Class at Schwartz

1km Row

5 Rounds
400m run
30 Double unders

Time 38 mins + change

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

Saturday, May 1, 2010

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


Max Double Unders in 5 mins