Thursday, October 28, 2010

Anglesea with the family for a break

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

Wednesday, October 27, 2010

27/1- Wed - Backyard session

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


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.

Tuesday, October 26, 2010

25/10 Mond - 8pm class

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

150 double unders

7 rds
10 x HSPU
10 x C2B

Untimed , low intensity

back ext @ K2E

Some walking on hands practice

Schwartz Crossfit Challenge

My goodness where do I Start! Maybe with the workouts

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.

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

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.

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!!

Friday, October 22, 2010

21/10 Thurs - 8pm Class

3 rds
15 x squats
15 x Pushups
walking on hands

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!!!

Wednesday, October 20, 2010

4 Days to the Schwartz Challenge!!!

Here is where I'm at.

All bodyweight stuff feeling strong
Cleans really improved
Deadlifts improved
Learnt to use feet during rope climbing

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 !!

Tuesday, October 19, 2010

19/10 Backyard WOD

3 rounds
10 x Deadlift @80kg
15 x HSPU


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

4 Rds
15 x OHS
15 x Abmat Situps

Power clean & Jerk
a bunch @ 40kg
a bunch @45kg
a few @50kg

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.

Monday, October 18, 2010

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.

Friday, October 15, 2010

16/10 Sat - Backyard WOD

3 Rounds
10 x Deadlifts @60kg
15 x KB swings @20kg
20 x Burpees


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

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

Tuesday, October 12, 2010

12/10 Tues - Backyard workout

5 rds
10 x Pullups
8 x HSPU

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

4 rds
10 x K2E
25 x Double Unders

1 x run
Squats/Pushups/Abmat Situps
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!

Saturday, October 9, 2010

9/10 Sat - Backyard Workout

3 Rds
15 x Thrusters @35kg
25 x Double Unders


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

Friday, October 8, 2010

8/10 Frid - Backyard Workout


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

3 rds
10 x HSPU
10 x OHS

3 rds
21 x KB swings@24kg *1st time using 24kg kb
12 Pullups

Time 15.02

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.

Wednesday, October 6, 2010

4/10 Mond - 8pm Class

2 rounds *running late
15 x Pushups
10 x K2E

10 x 40kg
10 x 60kg
10 x 70kg
6 x 80kg
4 x 90kg
3 x 90kg

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

Friday, October 1, 2010

30/9 - Thurs 8pm Class

2 rds
10 x HSPU
20 x Abmat Situps
Power Cleans
5 x 30kg
5 x 40kg
5 x 40kg
5 x 45kg


2 rope climbs
10 x Power cleans @45kg
10 x ring Dips
10 x Burpees
2 rope climbs

Time 25min +change


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