Received an email recently telling me to post or my Blog would be deleted forever... So here's my post. It make me laugh when i read back over this crap, so i couldn't let it go.

July 15th - 0 days to go

This is it...last day of training. Tomorrow is the first day of Competition.

11:00am - Crossfit Longbeach

Took it easy today, mucked around with HSPUs and C2B pullups to warmup

then

3 rounds
500m row
10 Thrusters @ 50kg

*untimed - It's HOT! absolutely drenched with sweat

finished with

3x
10 RDs
10 KB swings @ 32kg

Thanks again Gina for your hospitality. Crossfit Longbeach is a neat little gym.



Above - Another Picture of Chris and I at CF Longbeach with Gina the owner.
Below - Maria and Amy with Gina.

July 14th - 1 day to go

11:00am - Crossfit Longbeach with Chris

5 rounds
7 Pwr Cleans @ 60
7 Burpees
7 Pwr Snatches @ 60
7 C2B pullups

untimed - felt pretty heinous. was in the mood to just sit around and watch others train. nice to blow out the jet-lag cobwebs and experience training in the heat etc.

Met fellow competitor, Spencer Hendel and his Father from Nth Carolina, and fellow Aussie competitor Chad "the man mountain" McKay.



Good times.

July 13th - 2 days to go!

10:00am - flight to LA

time - 15 hrs

*check in. light swim, and probs a run later.



Still Tuesday....

Lots of swimming and eating. Marathon effort to stay awake until bed time to beat the jet-lag. Chris and I went with Mick from CFX and others to check out Home Depot Sports Centre. Met Tony Budding who politely asked us to leave. Awesome venue.



Mick and Fiance.

Went for a Run with Chris to Local Crossfit ~2km (4km total), CF Longbeach. Nice little gym, very neat and welcoming.

July 12th - 3 days to go

10:00am - Schwartz's with Amy

21-15-9
DL @ 120kg
run 800m

time - 13:31

*last WOD in Melbs before the games. Yeehaa.

July 11th - 4 days to go

9:00am - Schwartz's with Jordan and Amy


"NATE"

AMRAP in 20min
2 Muscle ups
4 HSPU
8 KB Swings @ 32kg

13 Rounds

*Cruisey Sunday morning, no yoga :( family commitments.....and packing!!!

July 10th - 5 days to go

FIVE DAYS!!!

11:00am - Schwartz's

Snatches
worked up to 5 x 65 (x3)

*these were pretty crappy. feel like this is the one movement that hasn't improved.

then

"Nancy"
5 rounds
400m run
15 OHS @ 40kg

time - 15:12

*wore 10kg vest. back/glutes v. tight = more of a shuffle than a run.

then

Session with Maria the Muscle Magician Myotherapist. Awesome as always.



Can your Myo lift 140kg??

July 9th - 6 days to go

REST DAY -

I really did rest.
Watched Gran Torino, ate lots of food, booked final details of holiday, and rolled, stretched and mobilised.

July 8th - 7 days to go!!!

9:00am - Schwartz's

Strict Press
worked up to 6@60kg
3 x 65
2 x 67.5
1 x 70

*shoulders feeling good

then

Canadian Regional Event 5 (Kinda)

12 Tyre Flips with Jump in and out
6 Power Clean & Jerk @ 60kg
400m run
9 Flips
9 C & J
400m run
6 Flips
12 C & J
400m run

time - 11:21

*felt good. nice to do something i'm good at. back a bit tight.




Yummy "Paleo" Passionfruit tart at CF StKilda. Yum, Thanks Rose.

4:00pm - Back at Schwartz's

Timed Amy's Tyre Flip WOD



Check out the Vid on Amy's Blog - http://amycrossfitlog.blogspot.com/

*the link doesn't work, so just cut and paste it.


then

5:00pm

Push Press with 12 Chins in between (no butterfly. fast short kip. chin over bar)
worked up to 8 @ 65kg
70kg x 6, 7

then

40kg Barbell Overhead lunges ~30m
21 Burpees
20 kg Plate OHL
21 Burpees
15kg DB Left Arm OHL
21 Burpees
40kg BB OHL
21 Burpees
15kg DB Right Arm OHL
21 Burpees

time - 20:49

*low intensity, just did the work. shoulders fried.

7 days left!! Feeling Good.

July 7th - 8 days to go

Semi-Rest day




9:00am - Schwartz's

Back Squats and HSPUs in between
worked up to 12 @ 105
130 x 3,4,4
140 x 2
150 (f)

HSPUs - 3,4,6,8,8,8

* had to go to work, so didn't get to front squats. had very rough night sleep and saw osteo today so decided to rest for the day. All is well.

July 6th - 9 days to go

5:00pm -

Run to Schwartz's

2.5km

*back tight.

WOD
30 Wall balls
30 Ground to overhead @ 40kg (power snatched)
30 KB Swings @ 32kg
30 OHS @ 40kg
30 Burpees
30 Ground to shoulder @ 40kg (power cleaned)

time - 14:19

*harder than it looks. low intensity. back v. tight. should be sub 10min.

July 5th - 10 days to go

9:00am - Garage

3 x 1km Row

3:30
3:34
3:28

5:00pm - Schwartz's

10 - 1
Clean @ 70kg
HSPUs (all singles on paralettes until 60 minutes/round 6, then unbroken to finish)
DL @ 130kg

time - 74:53

*ridiculous time. HSPUs are my kryptonite.

July 4th - 11 days to go

9:00am - Schwartz's with Chris

5 rounds
400m run (plus stairs)
15 Push Jerk @ 70kg

time 22:31

*wowsers, good workout. Chris is a Push Jerk Machine, amazing.

10:00am - Yoga with the crew



4:00pm - Schwartz's

5 rounds
25 c2b pullups
25 GHD situps

time - 13:36

*hands tore

then played around with the sled and some farmer's walks with 40kg Barbells.

Another happy Sunday

July 3rd - 12 days to go

9:00am - Schwartz's

Worked on Snatches

*not awesome

10:00am - Session with Maria

*awesome

July 2nd - 13 days to go

8:00am

~3.5k run - 15min

*first 10 mins warming up, 5 min 70% run.

1:00pm - Garage

Power Cleans
2 x 5 @ 40, 50
1 x 5 @ 60, 70, 80
5 x 5 @ 85

*last two sets felt good. taking long time to fire up.


5:00pm - Schwartz's with Chris

1000m Row
21 Cleans @ 70kg
750 row
15 Cleans
500 row
9 Cleans

time - 16:51

then

*played around with Handstand Ring Pushups




Nick on the Rings

July 1st - 14 days to go

3:30pm - Schwartz's

*session a little rushed but relaxed.

Back squats
worked up to 12 @ 120kg
130 x 3, 2
140 x 1, 1

Front squats with 12 x 40kg BBRows in between.
worked up to 6 x 90kg

*ran out of time. but got to see Amy do a 105kg p.b. Backsquat.

amycrossfitlog.blogspot.com

Nice Work Babe. Must be all those HUGE Double Choc-chip Macadamia Cookies you've been eating!?

June 30th - 15 days to go

4:30pm - Schwartz's

Snatch
5 x 30kg
5 x 40kg
5 x 50kg
3 x 55kg

*feeling broken today, spoke to Benj and changed today's program.

WOD

3 rounds
~50m sled drag @ 40kg
75 DUs
20 Box Jumps @ 30"

time - 11:30

*way harder than it should have been. some good rest needed.

June 29th - 16 days to go

5:00pm - Class at Schwartz's

Hero WOD -

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

time - 43:16

*pretty cruisey workout. nothing to report except it's damn cold.

June 28th - 17 days to go

4:00pm - Schwartz's

Strict Press
worked up to 6 @ 55
60 x 5, 4, 5

Push Press
worked up to 8 @ 60
70 x 6, 5, 6

*shoulder's having probs.

then

5:00pm class

AMRepsAP 10 min
140kg DLs
MUs

score - 20 DLs, 18 MUs

*struggled with MUs, feeling very foreign. DLs felt good.

then

"the Italian Job" from South European Sectional

5 rounds
4 HPC @ 60kg
8 KB swings @ 32kg
12 T2Bs

time - 6:00 (1st place)



My Girl Amy on the Roller.

June 27th - 18 days to go

9:00am - Schwartz's with Chris

South Texas Sectional WOD 2

3 rounds
4 HSPUs
8 Clean and Jerk @ 60kg
12 Burpees

time - 6:50 (24th place)

*pretty slow. sunday morning struggle. actual WOD is Ground to overhead, could've power snatched.

then

4 rounds
15 Ring dips
15 c2b pullups
*casual pace, untimed.


10:00am - Yoga


Echo does downward dog

3:00pm - Duncan Mckinnon Running track with some of the CFMelb crew

1600m 'Indian run'
5 x 100m sprints (walk back recovery)
1600m 'Indian run' again.



Good times. Great Crew. Another awesome Sunday.

June 26 - 19 days to go

8:00am - Home in the Garage

Row
5 x 500m sprints

1.40 rest period between sprints


1:30pm - Session with Maria the Muscle Magician



Looks Bad. Feels great.


5:00pm - Schwartz's with Amy

Northeast Regional WOD 1

21-15-9
OHS@60kg
c2b pullups

time - 5:50 (9th place)

*dropped the bar during the 15, bummer. Not unhappy, was pretty wiped after Maria's awesome work. Thanks Amy for training with me on a Saturday night when we could be couching.

June 25th - 20 days to go

9:00am - Schwartz's

Strict Press with alternating Deadlifts

Strict Press
worked up to 8 @ 50
55 x 7
60 x 5
65 x 2
70 x failed x 2

Deadlifts
worked up to 10 @ 110
120 x 9
130 x 6
140 x 5 (x3)

The Laz-e-boy Barbell Jack...if only it unloaded the bar for you.



5:00pm - Back at Schwartz's

50 HSPU's
*casual pace. sets of 6, 5 and 4

Regional WOD (not sure which regional)

4 rounds
8 x 24kg Kettlebell Snatches each arm
4 x Muscle Ups

time - 4:52

then

untimed, casual pace

5 rounds
10 KB swings @ 36kg (not 32kg)
20 GHD situps

and played with the sled

*Feeling good after yesterday's rest.

June 24th - 21 days to go!!

Three Weeks Left!

REST DAY - Thanks Benj.

Run

Croozy 2 laps of Caulfield Park (~4.5km)

Lots of rolling and stretching as usual to eliminate the Fuzz

June 23rd - 22 days to go

5:00pm - Schwartz's

Karen and Isabel, one straight after the other

Karen
150 Wall Balls (20lb to 10ft)

time - 6:17

Isabel
30 Power Snatch (60kg)

time - 6:28
*took a few reps to remember how to power snatch

total time - 12:45

And then there was Josh Everett....

June 22nd - 23 days to go

1:00pm - Home

5km Row
time - 18.39


5:00pm - Schwartz's



Backsquats and Benchpress

BS - worked up to 12 @ 100kg
120 x 8 x 2
130 x 5
140 x 2
155 x 1 (ugly)

and

BP - worked up to 8 @ 75kg
80 x 6,5,6

Frontsquats and BarBell Rows

FS - worked up to 6 @ 90kg
100 x 3

and

BBR - 50kg x 12 x 6

then mucked around with

One legged squats (must work on these)
and
Ring dips

*exhausted but happy

June 21st - 24 days to go

Have fallen off the wagon a little - Nutrition, Sleep and Intensity are a bit crappy of late. Feeling fatigued.

Spent the day at LinFox's Australian Automotive Research Centre (AARC), learning to drive this huge truck, followed by some four wheel driving on various tracks at the facility in the afternoon. Heaps of fun. Just what I needed. Thanks Jess.



5:00pm - Schwartz's with Amy

Northeast Regional WOD 4
30 cal Row
30 Thrusters @ 95lb
3 Rope Climbs
30 KB Swings @ 24 kg
20 cal Row
20 Thrusters @ 115lb
2 Rope Climbs
20 KB Swings @ 24kg
10 cal Row
10 Thrusters @ 135lb
1 Rope Climb
10 KB Swings @ 24 kg

time - 16:59 (6th place)

*Swings unbroken. Thrusters very broken...

then

4 rounds at casual pace
max L-sit
15 Toes 2 Bar
20 GHD situps

Happy days.

June 20th - 25 days to go

9:00am - Slow paced body weight bits and bobs
HSPUs
MUs
Rope Climbs

*MUs felt foreign

10:00am - Yoga
*love it

4:00pm - Schwartz's
Power Snatch into 3 x Snatch Balance
2 @ 30
2 @ 40
5 @ 50
2 @ 55

then

2km row - 7:01.1
+
50 pushups

June 19th - 26 days to go

*internet has been throttled from downloading too many crossfit vids. Sucks big ones!
I don't hate anything in this world... except Telstra

1:00pm - Schwartz's

Max Clean
100kg
*not quite PB

Max Split Jerk
worked up to 80kg then cracked the sooks.
This was a lesson in being totally under fueled, not good.

Refueled and rested

5:00pm - Back at the house of Schwartz

Mainsite June 9 WOD

AMRAP in 12mins
5 x 185lb (83.9kg) Front Squat
10 Pullups (c2b)
20 DUs

9 rounds no extras

6:00pm - still at Schwartz's...
Max Split Jerk
worked up to 95kg (not quite pb)



HUGE Thankyou to the Feedmee ladies for their fundraiser dinner tonight. Their support is awesome, and their salads are amazing. Very generous. Thankyou

June 18th - 27 days to go

REST DAY!

Did this properly, and with Gusto.
Rested and ate like a 'normal' person...

June 17th - 28 days to go

3:00pm - Dead lifts at home
worked up to 5 x 140
150 x 4,3,4
160 x 1
165 x 1
170 x 1
175 x 1

5:00pm - Schwartz's
Handstand Walking practice (30mins - 25m)

then

AMRAP in 20 mins
250m Row
10 Burpees (to ~8ft overhead bar)
10 Ring Dips

9 rounds

June 16th - 29 days to go

9:00am - Run
25 min light jog. ~2.5 laps of Caulfield park


5:00pm - WOD
3 rounds
500m Row
10 Clean and Thruster @70kg

*Cleans and Thrusters felt good.


5:30pm - Press
Strict Press
worked up to 8 x 50
55 x 6,5,6
60 x 3
Push Press
65 x 3 x 2

*I really gotta stop running out of time!

June 15th - 30 days to go

Holy Crap 30 days to go....Get here already!

4:00pm - Back Squats
worked up to 12 x 110kg
120kg x 7,6,7 (pussied out a little)
130 x 3
140 x 1

5:00pm - Overhead Squats
worked up to 15 x 70kg (pb)
75 x 10
80 x 8
85 x 4

*ran out of time as usual....

June 14th - 31 days to go

4:00pm - Power Cleans
2 x 5 @ 40kg
2 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg
1 x 5 @ 85kg (f5)
1 x 1 @ 90kg
1 x 1 @ 95kg

*Grumpy.

5:00pm - Filthy Fifty

50 x Box jumps 24in
50 x Pullups (Kipping not jumping)
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 - 20:55

*Happy.

June 13th - 32 days to go

9:00am - Schwartz's with Jordan and Chris

3 rounds
800m run
10 Snatches at 60kg
15 Muscle Ups

Untimed.

Ran out of time to do round 3 run, and everything felt a little crappy today.
Had fun none-the-less.

10:00am - Yoga.
Always fun.

3:00pm - Mobility and a Touch-up with Mike and Jules.

Note for future movements
- use big toes
- abdominal muscles tight to spine
- nipples up (scaps back and down)

Thanks Guys.


Another Perfect Sunday.

June 12th - 33 days to go

REST DAY - booyah!


5:00pm - easy 5km Row - 18:55.1



Combining rest with row....awesome

June 11th - 34 days to go

5:00pm Class at Schwartz's

WOD 1

30 HSPUs (5:37)
40 Pullups
50 KB swings @ 24kg
60 Ab-mat situps
70 Burpees

time - 17mins something

*Damn HSPUs....

WOD 2

50 Box Jumps
30 Power Snatches
1km Row (3:30)

time - 8:37

*Snatches were shameful form, but got the job done.

Much Needed Rest Day Tomorrow! Hell Yeah.

June 10th - 35 days to go Happy Birthday Amy

10:00am - Pressing

(Strict)Press (3 min rest b'ween sets)
worked up to 8 x 50kg
52.5 x 7,6,7,7

Clean and (Split)Jerk (2 min rest)
worked up to 85kg
*felt rubbish so did a few at that weight

Power Clean and (Push)Jerk x 5 (1 min rest)
worked up to 60 x 5
*concentrating on form

Physically feeling a little rusty, mentally feeling good.

2km row - 7:07.2

The selection of rowers at Schwartz's.

June 9th - 36 days to go

8:00am - Squats with Mike
Back squats and Bench
worked up to 12 x 115kg (pb)
6 x 120
5 x 130
2 x 140
1 x 140
Bench in between
worked up to 8 x 75kg (x2)


Video of Mike 'The Man Mountain' Ashcroft doing 2 x 160 BS, no probs.



Front Squats and Barbell row
worked up to 6 x 85kg
5 x 90
1 x 100
1 x 110
1 x 115
1 x 120 (f) exhausted
Barbell row between each set of FS
10 x 50kg

11:30 - Track work with Jem, Amy and Chris.



Good times...

June 8th - 37 days to go

4:00pm - OHS
worked up to 12 x 70kg
7 x 75
ran out of time to go heavier

5:00pm - Euro Regionals Event
20 C2B
20 Box Jumps
20 T2B
100m walk with 80kg overhead
20 T2B
20 Box Jumps
20 C2B
time - 10:59
*Weak - C and J technique went to poo under pressure. Pullups fell to bits.

37 days to go. Should be just enough time to grow some bigger balls and new hands.

Also did...

Hand stand walking practice

then

As many DUs as possible in 10mins
- 440

June 7th - 38 days to go

 6:00pm -"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

43 minutes something

Brought undone by HSPUs and Thrusters. Mildly disappointed at this stage of the game...

Mikko did it in 19:19... amazing.

June 6th - 39 days to go

9:00am - Canadian Regional Event 3
4 rounds
35 Wallballs @ 20lb 10ft
20 Pullups
time - 9:43 (5th place)

10:00am - Yoga at Schwartz's

Happy Sundays

June 5th - 40 days to go

8:00 pm - Deadlifts at home in the garage with Amy late on a Saturday night.

Worked up to 170kg pb. Fail 175 x 2

Deadlifts, a weakness I can't wait to crush...frustrating

June 4th - 41 days to go

Feeling a little fatigued after last few days training, esp. shoulders.

11:00am -
Sprints with Amy
4 x 400m with two min rest
4 x 200m with 200m walk for recovery
3 x 100m with 100m walk for recovery

2:00pm -
Strict Press
worked up to 8 x 47.5kg
6 x 50, 4 x 50, 6 x 50
with weighted pullups in between
8kg x 6, 5 (overhand grip)
12kg x 5, 6 (underhand)
16kg x 4, 5

Push Jerks
8 x 50kg, 55kg
6 x 60kg x 2

then mucked around with Muscle ups, GHDs and Ring Pushups

Ran out of time before I had a session with Maria the Muscle Magician.

Thanks Maria.

June 3rd - 42 days to go

5:00pm - Snatches
3 x 40, 45, 50, 55, 60, 65*
*form fell to bits, feeling sloppy. Probs should have warmed up properly... nothing worse than a sloppy snatch.

6:00pm - "Arnie" @ 32kg
21 Turkish Get Ups(TGUs)
50 Kettlebell Swings (KBS)
21 Left Arm Over Head Squat (OHS)
50 KBS
21 Right Arm OHS
50 KBS
21 TGUs
Time - 1:15.20
*epic, but kinda enjoyable. Officially the longest workout I have ever done.

Here's a demo of a TGU...."switchin' de arms, get up and go down"... it's that easy.



I added this just because I like Plate rattling....its gotta be functional, right?

June 2nd - 43 days to go

11am - Swim
*50m pool x 10 laps at moderate pace.... I suck at swimming.

4pm - Back Squats
110 x 12
115 x 6, 4
120 x 4
130 x 3

and Bench press in between
8 x 60, 65, 70, 75
6 x 80, 80

then

Pwr Snatch into three Overhead squats x 3
30, 40, 50, 60

June 1st - 44 days to go

7:00 am - 5km run around Albert Park Lake - moderate pace - 21:15

*inflam. RHS QL/glute

6:00 pm - Squat Clean Barbell Ladder.
One clean on the minute every minute until failure, starting at 70 kg.
Lifted 105kg confidently. Failed 110kg......next time.

then
Handstand walking pratice. Good times.