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

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.

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.

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

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 :(

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!

13/1 Thurd - 8pm class

Shoulder really sore all week :(

Warmup

1km row

3.48 (pb 3.42)

Front squats

10 x 40kg

10 x 50kg

8 x 60kg

7 x 60kg

4 x 70kg

2 x 75kg

1 x 80kg *pb

Squat cleans

5-5-5

60kg

Notes: Front squats felt good, legs getting stronger. Woke up with shoulder still sore, but I'm hoping its getting better

10/1 - Mond 8pm class

Only one in group 1, no trainer...hard to get motivated

Warmup

1km row - 3.45 (pb 3.42)

Back squat 12rm then 2 sets (10 x C2B in bwtn)

12 x 60kg

12 x 70kg

5 x 80kg

4 x 80kg

*Never really got into it, everything felt hard and heavy

WOD

75 x OHS @40kg

9.32

Notes: Woken up with sore legs, so worked pretty hard, but needed somebody there to push me along. Ok session

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.

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

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*

6/12 Mond - 8pm class

Warmup

OHS

10 @training bar

5 @20kg

5 @30kg

5 @40kg

WOD1

OHS

5 @50kg

5 @55kg

5 @55kg

5 @60kg *pb

5 @60kg

5 @65kg (f-r1)

5 @65kg (f-r3)

5 @60kg

* I definitely have 65kg in me...next time

then

50 HSPU (got to 43 and was time for the mini metcon)

WOD2

12 min Amrap

run (200m?)

12 x Pullups

7 rds plus run (pullups unbroken)

Notes: Great session, felt really good.

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.

30/11 Tues - 8pm Class - Group1 !!

*Benji pulled me over straight away to test out my cleans again, was very nervous!

Warmup

Bunch of cleans

5 x 40kg

5 x 50kg

5 x 55kg

then

5 x 60kg * Group 1! really proud of myself , I have worked hard for it.

Back squats

12rm (10 x HSPU in btwn)

12 x 40kg

12 x 50kg

12 x 60kg

9 x 70kg

7 x 70kg

Front squats

6rm (hand walking in bwtn)

6 x 40kg

6 x 50

4 x 60kg

5 x 60kg

Notes: So pleased with myself, but judging by my squat numbers there is a lot of hard work ahead. I have done back squats twice in 12 months and the last time was 4 months ago so not surprising that my numbers are very low. Still trying to get comfortable with squatting.

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)

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!

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

16/11 Tues - 7pm Class

Good working out with a different group of people for a change

Warmup

3rds

10 x ring Dips

10 x OHS

A bunch of power snatches

WOD

5rds

run 400m

5 x Power Snatch @30kg

10 x Wall Ball@20lb

15 x pullups

Time 26.17

3 rds

10 x GHD situps

10 x Hanging leg raises

walking on hands practice

Notes: 135 pullups the night before wasn't ideal preparation for this! Needless to say my lats are sore

11/11 Thurs - 8pm Class

Warmup

3 rds

10 x HSPU

15 x OHS

WOD

3 rds

1 x Run

30 x Burpees

60 x DU

Time : 27.17

2 rds

walking lunges (up and back)

15 x Back Ext

1 x Mu/HSPU attempt

Notes: Pretty happy with the way I went, good consistent effort gave me one of the quicker times of the day

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.