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.

28/11 - Sun - Finally

Supposed to do the workout Benji gave me, but just failing the 5 x 60kg cleans the other night is on my mind

Warmup

3 x 30kg Power Cleans

3 x 40kg Power cleans

3 x 40kg Cleans

3 x 50kg Power cleans

3 x 50kg cleans

WOD

5 x 50kg cleans

5 x 60kg cleans (f-r5)

5 x 60kg cleans (f-r5)

5 x 60kg cleans *whoohoo! Rep 5 was ugly as hell but got it up

then

2 x 10 Push Jerk @50kg (from rack)

Note: I struggle with confidence with heavy weights, so mentally it is important that I know I can do it. Just now need to do it in front of Benji, when I'm exhausted!

*Went in with a sore right hamstring and hoped it would loosen up during the workout, felt fine doing the cleans but is f*cking sore now that I have cooled down. Hopefully it will be ok

Sat - proposed workout

Hope to get this done Sat night

5 Rds

7 x Cleans @50kg

15 x C2B

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!

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

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

14/11 Mond - Backyard Workout

Cant make class - hopefully will go tomorrow night

WOD

AMRAP 20 mins

5 x HSPU

10 x Wall ball (14lb)

15 x Pullups

9 rds + 5 HSPU+ 9 wallballs

Notes: Not my greatest performance but at least i got it done

13/11 Sat -Rest

Working all day, out tonight = rest day

12/11 - Frid - Cleans

WOD1

5 rds

5 x Full cleans @45kg

10 x Push Press @40kg

2 mins break btwn rds

5 min break then

WOD2

5 rds

10 x Power clean & Jerk @40kg

2 mins break bwtn rds

Notes WOD1 : Hardwork but did them all unbroken. 1st time I have done 45kg x5 , so to do 5 sets is good. Full cleans aren't perfect yet but they are improving.

Notes WOD2: Was pretty wrecked from WOD1, did all rounds in 2 sets x 5. Felt pretty good, just exhausted by the end of it.

Bloody hard session

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

10/11 Wed - Rest

OMG my legs are soooo sore.

I really hope I can keep up the hard work that I am putting in at the moment. Benji has set me the challenge to do everything Rx'd at the next competition and I am determined to do it. Lot of hard work ahead.

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.

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.

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.

4/11 Thurs - 8pm Class

Warmup

1km row

3.53

Tried 2 x Muscleup/HSPU. Got inverted ok, but damn that HSPU is deep and hard. Not quite there yet.

WOD

HSPU & pullups

10/20

9/18

8/16

7/14

6/12

5/10

4/8

3/6

2/4

1/2

Time 13.50

then

3 rds

8 x renegade row, twist, press things (each arm)

20 x straight leg raises

Notes: Sore from kb's last night, really sore actually especially in the lats and shoulders. Happy with my performance tonight, but would have been quicker fresh thats for sure. Row was a struggle as usual.

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

2/11 Tues - Backyard session

WOD

5 rds

10 x Squat Cleans @40kg

15 x Pullups

20 x Situps (abmat)

Medium intensity

Notes: Cleans continue to feel good. Just checked and it was only 2 1/2 months ago that I hurt my back doing 30kg squat cleans and absolutely hated them. They are now becoming a movement I really enjoy...cool! 5 x 60kg squat cleans was going to be my biggest hurdle for group1, it seemed insurmountable for so long, now I can see it in the not to distant future. Going to test out 5 x 50kg squat cleans in the next week for the 1st time, should be very doable.

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!!!