30 x Front squat @40kg

40 x Box jumps

30 x Pullups

40 x Pistols

30 x Ring Dips

was supposed to be OHS, but shoulder hurt to much, pistols gave me a sore butt!

24 x t2B

13 x OHS @40kg

9 x Muscleup

24 x Burpees

13 x C & J @40kg

9 x Ring dips

24 x Box jumps

13 x Snatch @40kg

9 x HSPU

18.44

Today

Power Cleans

3 x5 @30kg

3 x5 @40kg

3 x5 @50kg

Push Jerk

3 x10 @40kg

The other day

5 rds

10 x Pullups

10 x Ring dips

10 x Box Squats

10 x Box jumps

10 x Hip Ext

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.

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.

2/12 - Thurs - 8pm class

Warmup

1km Row

Time: 3.42 *pb 9 sec

WOD

10 rds

10 x Box Jumps

10 x Pullups

Time: 11.20 ( I think)

Then

5 rds

Max L-Sit

15 x GHD situps

Longest L sit - 18sec, shortest 1 sec - lol!

Notes: Went hard on the row, pullups felt slow & weak. Good session.

22/11 - Mond - 8pm class

Warmup

3 rds

10 x HSPU

20 x Lunges

WOD

1 x Run

4rds

20 x Burpee/Box jumps

15 x DB thruster @12.5kg

1 x Run

Time: 26 mins+ change *Pushed hard, should have gone heavier on DB

Then Benji pulled me aside to test the missing piece for Group1 - Squat cleans

5 x 40kg

5 x 50kg

5 x 60kg (f-r4)

5 x 60kg (f-r5) *Fuck! So close...

Aaron (after 40kg x 5) : Benji , I'm really tired from the WOD

Benji : Suck it up and put another 10kg on the bar

Notes: I can f*cking do the squat cleans, mentally I now know, so I have to attack it next time. 1st time doing 60kg full cleans. Group 1 is just round the corner. My hard work is paying off. Feel great!

8/11 Mond - 8pm Class

Warmup

3 rds

10 x Ring Dips

15 x Squats

1 x MU-HSPU attempt

WOD

Kelly

5 Rds

400m run

30 x Wall Ball 20lb

30 x Box jumps

Time 35.28 *pb (prev time 38.45)

Notes: Felt terrible after 1st rd, but it was a better time than last time so I couldn't have felt too bad. Keep making progress , thats the name of the game.

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!!!

21/9 - Mond - 8pm class

Warmup

4 Rounds

10 x Pullups

20 x Abmat situps

WOD

Kelly

5 Rds

400m run

30 x Wall Ball 20lb

30 x Box jumps

Time 38.45 (previous time 36.15 with 12lb)

Notes: Happy with that , 1st time doing it rx'd. Training has been patchy at best of the past few weeks, nice to get a decent workout in to knock off the cobwebs.

2/9 Thurs - 8pm Class

Warmup

3 rds

15 x squats

15 x K2E

10 x 40kg deadlift

10 x 60kg deadlift

8 x 70kg deadlift

WOD

Roy

5 rounds

15 x Deadlifts*

20 x Box Jump

25 x Pullups

Time 36 mins + change

Notes: Frustrating, difficult night. * 70kg deadlift for the 1st round then went to 60kg. Deadlift form never felt right , I'm not sure why, I feel like I'm going forewards with everything else besides deadlifts. All movements including pullups were a battle , so maybe I was just have a bad night.

26/8 Thurs - 8pm Class

Great to be back in the gym after a week off

Warmup

2 x run (700m each)

Deadlift

10 x 40kg

10 x 60kg

6 x 60kg

WOD

Christine

3 rds

500m row

12 x Deadlifts @60kg (87% BW)

21 x Box Jumps

Time 16.04

Then

Max HSPU - 18 *Pb!

L-sits

Notes: Christine time slow but making sure my dead lift form is perfect up and down. I was wrecked afterwards so no use saying I should have got a better time, thats just where I am at. 18 HSPU is awesome and not surprising considering how strong my shoulders feel. Also was really good at L-sits considering I haven't done them in ages.

3/8 Tues - Backyard Session

Half arsed attempt at exercise

Rd 1

15 x Deadlift @60kg

20 x Box Jumps @24in

25 x pullups

Rd 2

15 x Deadlift @60kg

20 x Box Jumps @24in

Rd 3

15 x Deadlift @60kg

20 x Box Jumps @24in

Untimed, low intensity. So hard to get motivated in winter.

1/7 Thursd - 8pm Class

Warmup

3 rds

10 x OHS

15 x Abmat situps

WOD

21-18-15-12-9-6-3

OHS @30kg

KB Swings @16kg

Wall Ball @20lb

24 mins + Change

Then

3 rds

Sled Drag @20kg up and back

15 x Box jumps

within 90 secs * 500m row as penalty

No penalty's but hard nonetheless

24/6 Thurs - 8pm Class

Warmup

3 rds (might have done 4)

15 x OHS Broomstick

15 x GHD situps

WOD1

2km Row

7.59

WOD2

3 rds

10 x Snatches (training bar)

20 x Pushups

30 x Box jumps

12.02

Notes: Oh my god, 1st time rowing 2kms and it destroyed me. Gave it everything to keep under 8 mins and did it by the smallest of margins thank god. 1st time doing snatches at Schwartz. Felt fine with training bar, look forward to using some weight next time.

14/6 - Mond Filthy Fifty

Filthy Fifty

50 x Box jumps 24in

50 x Pullups

50 x KB Swings @16kg

50 x Walking Lunges

50 x K2E

50 x Push Press @20kg

50 x Back Ext

50 x Wall Ball @20lb

50 x Burpees

50 x double Unders

Time 42.40

Notes: 1st time filthy fifty rx'd (and with proper form) . Pretty happy with how I went. K2E slowed me down as did burpees after the wall balls. 20lb ball feeling a little more comfortable although I briefly dislocated my little finger with 4 wall balls to go. It popped back in straight away but is very bruised and swollen today.

10/6 Thurs - 8pm Class

Warmup

3 Rds

15 x Squat

15 x Pushups

Squat clean practice

WOD

3 rounds

9 x Squat Cleans @35kg

15 x Box Jumps @24in

21 x Wall ball @20lb

400m Row

1 x Rope Climb

Time : 28min + change

After

50 x Abmat situps (slow,strict)

Notes: Good intro to squat cleans, 1st time doing 20lb Wall ball and they are alot harder than 12lb!

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

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