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 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 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 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 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 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 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 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.

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?