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 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

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 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.