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