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 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 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.

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 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 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 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.