Friday, February 25, 2011

Proposed workout

5 x 5 front squats @65kg
10 x HSPU in btwn

then

15 min AMRAP
10 pistols
10 Box Jumps
10 x Pullups

24/2 Thurs - 8pm class

WOD1
21-15-9
OHS @42.5kg
C2B

8.15

then

WOD2
AMRAP 8 min
8 x cleans @42.5kg
6 x Jerks @42.5kg

3 rds + 8 cleans + 1 Jerk

Muscle up practice

Friday, February 18, 2011

18/2 Frid - Backyard session


Warmup
5 rds
10 x HSPU
20 x Abmat

WOD
3 rds
10 x Hang clean & jerk@40kg
10 x Kb swing@24kg
10 x C2B

Untimed

17/2 Thuirs - 8pm class


OHS
15 x 20kg
15 x 30kg
15 x 40kg
15 x 50kg
6 x 62.5

3 x 3 @70kg *pb

WOD
AMRAP 20 mins
10 x Back squat @55kg
20 x GHD
60 x Double unders

4 rds + 5 Back squats

Notes: Really happy with OHS, back squats were unbroken but still don't feel great.

Tuesday, February 15, 2011

14/2 Mond _ 8pm class

Front squats
5 x 10@50kg
Max HSPU in btwn (16 max)

WOD
30-25-20-15-10
Burpees
Box Jumps
T2B

Time: not sure around 26 mins I think

Notes: Great session, suddenly realized that over the past couple of months I have fallen in the trap of worrying to much about numbers and progress and not enough about relaxing and enjoying crossfit. I am going to ease up on the pressure on myself and just let things happen.

Saturday, February 12, 2011

11/2 Frid - ROY

Was supposed to do this last night , before I did it I made this comment

"I have been working on deadlifts and should cream them @70kg if I perform like I think I should."

Bwahhhahhah! Aaron you are turning into comedian, deadlifts sucked as usual

ROY - scaled
5 rds
15 x Deadlifts @70kg
20 x Box Jumps
25 x Pullups

Time : around 30 mins

Notes: 1st rd of deadlifts unbroken, then they sucked a*se. My lack of regular exercise over dec/jan found me out as I really struggled with the 125 pullups, which in turn made the deadlifts a nigthmare. Oh well, just gotta keep working.

Thursday, February 10, 2011

10/2 Thurs proposed workout

Can't make it to the gym, Benji has given me this to do

ROY - scaled
5 rounds
15 x Deadlifts @70kg
20 x Box jumps
25 x Pullups

I have been working on deadlifts and should cream them @70kg if I perform like I think I should.

9/2 Wednesday

Rest day --- DUH!

Also got a jab in my shoulder , hopefully it helps

Tuesday, February 8, 2011

8/2 Tues - Backyard

Front squat
3 x 3
70kg

Press 8rm
8 x 40kg
4 x 45kg
3 x 45kg

Cleans
3 x 3
65kg
3, f-2

Cut the session short as my body has been smashed over the last couple of days. Pressing was laughable due to shoulder fatigue. Cleans felt awful, just nothing to give. A couple of days rest and back to business

7/2 Mond - 8pm class

Warmup
4 rds
15 x HSPU
12 x C2B

WOD
50 wall ball@20lb
10 Muscleups
40 Wall balls
8 MU
30 Wall ball
6 MU
20 Wall ball
4 MU
10 Wall ball
2 MU

Time: Not sure , about 25 mins

Then

3 rds 40kg sled pull up and back & 10 burpees

Notes: Tonight absolutely smashed me, one of the worst I have felt during/after class. Was dangerous driving home

Monday, February 7, 2011

Sund 6/2

Friday workout cancelled due to Backyard gym flooded

Warmup
Front squats
2 x 10@20kg
Push jerks
2 x 7@20kg

Clean & Jerk 5x5
5 x 30kg
5 x 40kg
5 x 50kg * shoulder pain, so stopped and did 5 x 5 Cleans only

Cleans 5 x 5
60kg

5 min break

WOD
Power Cleans@50kg & T2B
10-9-8-7-6-5-4-3-2-1

Time 16.02

Notes: One of the hardest I have pushed myself at home on my own. Woken up sore but feel good. Shoulder driving me crazy.

Friday, February 4, 2011

Proposed workouts

Big weekend ahead!

Frid

Warmup
4rds
15 x Pushups
12 x Pullups

WOD
Amrap 20 mins
3 Muscleups
6 HSPU
20 Double Unders

Sat
5 x 5 Clean & Jerk - same weight

WOD
Power Clean & Toes 2 Bar
10-9-8-7-6-5-4-3-2-1


4/3 - Thurs - 8pm Class

OHS
3-3-3-3
65kg

WOD
4 rds
5 x Snatch @40kg
10 x C2B
20 x Wall Ball@20lb
40 x Double unders

Time: not sure around 25 mins

Notes: My body and particularly legs are taking an absolute pounding. A couple of painful weeks and hopefully i will be back in business. Shoulder sore again :(

Tuesday, February 1, 2011

1/2 More squats

Backyard...effin' sore

Front Squats
5 x 5 @60kg
10 x C2B in btwn

Back squat 8rm
8 x 70kg
3 x 80kg
3 x 80kg

10 x K2e in btwn

Notes: Back squats still don't feel right, feel weak and awkward, while Front squats and OHS feel strong. Admittedly I didn't have much in me after cleans night before and front squats.

31/1 Mond - 8pm class

Ouch! 1st class back, Benji not happy about my irregular attendance!

Group 2 class

10 Squat cleans @50kg
50 Double under
8 Squat cleans
40 DU
6 Squat cleans
30 DU
4 Squats cleans
20 DU
2 Squats cleans
10 DU
50 wall balls @20lb

18.22

Push jerk practice

Shoulder feels good!