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!?