The long road back

WOD1

5 rds

OHS

5 x 15@30kg

10 x pullups

2min btwn rds

then

WOD2

3rds (supposed to be 5)

Deadlift

3 x 10@50kg

max HSPU

2 min btwn rds

HSPU - 14,10,8

Notes

Legs trashed, going to be a painful month or two after basically 2 1/2 months without exercise

OHS felt good, pullups fine, HSPU surprisingly good, deadlifts felt terrible as usual.

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.

28/1 Frid

Deadlift

10 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 100kg

5 x 100kg (f-5)

10 x 80kg

*80kg starting to feel comfortable, thank god

1st 5 rds did 5 strict pullups/5 HSPU in btwn to test out my shoulder, woke up feeling ok. I'm praying that it is getting better.

15/1

Deadlifts

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

5 x 100kg (f-5)

14/1 Frid - Deadlifts

shoulder still sore :(

Deadlifts
5 x 40kg
5 x 60kg
5 x 80kg

then

5-5-5
90kg

Notes: Deadlifts SLOWLY progressing

4/1 Tues 8pm Class

Running late and mega sore from last night

Press 8rm *1st time doing this

8x 20kg

8x 30kg

8x 40kg

6 x 42.5kg

4 x 42.5kg

Power clean

1 x 40kg

1 x 50kg

1 x 60kg

* Benji told me to stop and do WOD due to time restraints, really wanted to get to at least 70kg

WOD

6 rounds

6 x cleans @50kg

6 x muscleups

6 x deadlifts @80kg

25 min cap (everything running late)

* finished muscleups in 5th rd

Notes: So sore before and after tonight but feel really good. squats cleans @50kg felt very comfortable, muscleups felt good and deadlifts felt ok, which is good for deadlifts. All in all things are progressing well, whcih is good because i have to start getting my weights closer to the rx'd men's weights soon.

9/12 - Thurs - 8pm Class

Warmup

3 rds

max HSPU (15,15,12)

15 x GHD situps

WOD

5 rds

2 mins max deadlifts @80kg

2 mins max muscleups

1 min break

17/6

8/4

9/3

8/1

6/1

48/15

*failed over 10 MU !!!!

Notes: *Insert excuses for poor performance here*

25/11 Thurs - 8pm class

Warmup

3 rds

10 x Pullups

15 x squats

WOD1

2km row

Time: 7.50 *pb

WOD2

5 rds

15 x Deadlift @65kg

12 x KB swing @20kg

9 x Weighted Pushup @15kg plate

Time 23.51 (i think)

20/11 Sat - More deadlifts, more cleans

WOD

6 Rds

6 x Deadlift @80kg

6 x Muscleups

6 x Cleans @45kg

Untimed, 1-2 mins break between rds

That was 'effin hard

9/11 Tues - umm...Deadlifts

WOD1

5 Rds

5 x Deadlift @85kg

10 x HSPU

2 mins break in btwn rds

- all rounds unbroken (barely)

WOD2

3 rds (was supposed to 5)

10 x Thruster @40kg

10 x C2B Pullups

2 mins break btwn rds

- all rounds unbroken (again, only just)

Pre WOD Notes: Legs mega sore from Kelly, but will just have to suck it up. My goal will be do do as many rounds in both workouts unbroken.

Post WOD notes: Deadlifts were hard but felt good, getting better and better. Thrusters destroyed me, but my legs are stronger than i think, I have got to start being more positive and confident with leg stuff now. All in all a good, hard session.

5/11 Frid - More deadlifts

Backyard session while the kids watched Ben10

WOD

10 rds

10 x Deadlift @60kg

10 x Pushups

Moderate intensity

Notes Scaled reps from 15 to 10 as this is my 4th day on and I am exhausted. Deadlifts felt good, a couple of days off then back into it. Training going great at the moment. Working hard and really enjoying it.

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.

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!!

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.

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.

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.

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

10/9 Frid - Proposed Workout

Deadlift

6 rep max then 2 sets of heavier weight

Then

AMRAP 20 mins

4 x Muscleups

6 x HSPU

8 x Toes to bar

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.