handstand pratice

21-15-9
Strict Pullups
Strict bar dips
KB swings @24kg

light handstand practice (no lowering for another week or so)

TGU
10 each side @16kg

5 rds
3 x strict muscleups
10 x KB swings @24kg

2 x TGU each side @24kg
*1st time using 24kg , felt pretty good

5 mins skipping

TGU
2 each side @20kg
3 each side @16kg

5 rds
10 x KB swings @16kg
10 x pushups

5 mins skipping

5 mins handstand pratice

Weighted Pullups
3 x 5@24kg

Narrow Handstand Pushups
3 x 3 @15inches between hands

5 rds
10 x KB swings @16kg
10 x Bar dips

so sore from last workout

5 mins skipping

5 mins handstand practice

5 x 10kg swings @16kg

5 rds

10 x Kb swings @16kg

10 x pullups strict

500m run

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

3/1 Mond - 7pm class

OHS

3-3-3

65kg-65kg-65kg *pb

felt good so went for a couple of heavier sets

3 x 67.5kg *pb

3 x 70kg *pb for 1rm & 3rm (bw 68kg)

AMRAP 25 mins

150m run

5 x hang Snatch @40kg

10 x C2b Pullups

15 x Kb swings @24kg

Rds - 2 swings off 5 rds

NOtes: Great night. OHS felt great. 1st time doing Hang snatch's , they went pretty well

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)

18/11 - Thurs - 8pm Class

50th class at Schwartz!!

OHS

10 x 20kg

10 x 30kg

10 x 35kg

10 x 42kg

10 x 42kg

10 x 42kg

WOD

2 rds

20 X DU

30 x HSPU

20 x DU

30 x K2E

20 x DU

30 x KB swings @24kg

20 x DU

30 x GHD situps

20 x DU

30 x Back Ext

Time 34.29

3/11 Wed - Backyard workout

WOD

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

24kg KB

Swings

SDHP

Around 15 mins

Notes: needless to say my Kb swings need the 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!!

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.

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.

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.

27/9 Mond - 8pm Class

Warmup

1km row

Time: 3.51 (*rowing slowly getting better)

WOD

3 rounds of

5 Rds

5 x HSPU

10 x Pullups

15 x Squats

then

50 x kb swings @16kg

Time 40 mins something

Notes: Epic WOD which luckily suited my strengths. Wasted time trying to tape my hands after I ripped both of them late in the 3rd round. All in all I got through it well especially considering how infreqently I am training at the moment. All HSPU unbroken.

22/7 Thurs - 8pm Class

Warmup

3 rds

15 x OHS

10 x K2E

WOD

40/10 30/20 20/30 10/40

Burpees

Kb swings @16kg

16 mins something

Then

4 rounds

7 Tireflips max double unders

DU 24, 33, 28, 4(did about 20 total after failing early)

Feel pretty good

20/7 Tues - Backyard session

WOD

30 x HSPU

40 x Pullups

50 x KB swings @16kg

60 x Abmat situps

70 x Burpees

Untimed, Low intensity, just got it done

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

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.