Friday, September 29, 2006

09/30/06
Queens Park Randwich, NSW
"Helen"
3 Rounds for time of:
Run 400m
21 swings, 16kg kettlebell
12 pull-ups
Time 8:54
Should have been an off day but because my days are numbered here with Andrew and Crossfit Australia, I figured what the hell. Fastest Helen I've ever down and got to do it with a kettlebell but only used 16kg instead of 24kg, should have used 24kg for the fun of it. Still just about kissed the sky though on the last set of swings. Finished off with some turkish get up work and core fun.

09/29/06
Cook & Philip Aquatic Center
BW 70.00
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time 21:31 on treadmill for runs
Solid, everyone else used the rower for the runs but I saw there being a major backlog so I ran as required and just kept the treadmill running not losing anytime on the change over.
Weighted Pull-ups 15-3/25-3x3/30-1.5 just couldn't quite pull myself over
Front Squats 50-5x3
Core/hold/stretch circuit

09/28/06
Cook & Philip Aquatic Center

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Total Rounds 20 + 5 pulls
That's better, my last outting on 09/09/06 where I only managed 18 total had left much to be desired so I feel I made up for things this time around.
Snatch work. Hit a 40kg/95lbs snatch for the first time ever, it's all mental.

09/27/06
Cook & Philip Aquatic Center
BW 70.95
Max Effort Row - 1:44.1@32
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (100kg - 94%)

Bench press: body weight (60kg - 86%)
Clean: 3/4 body weight (50kg - 94%)
Time 25:21
Didn't do this one to completlely as requirred but good enough to make it hell. Had three of us cycling through it, didn't hit me that hard afterwards.

Monday, September 25, 2006

















"Crossfit C&P"

09/25/06 AM
University of Sydney Oval
100 meter Walking lunge
800 meter Run
100 Squats
Time 9:13
For the first time in 2 months I missed a workout of the day. I had been fighting a bit of a cold the last couple days that came in the form of a sore throat, no biggie, just pound back the raw garlic, citrus fruit and sleep. Well Saturday night I went out for Korean BBQ with Andrew and Alena, went home afterwards, watched a movie and was just getting ready for bed when I felt a bit cold. I crawled into bed and from there proceeded to go into a state of chills where I was just shaking away. I got my sleeping bag out and climbed into it, piled on the blankets and finally fell asleep. I woke up about an hour later to go to the bathroom to find that I had broke a fever and was red like a lobster; I was cooking. I went back to bed and woke up at 6 for the morning workout to find that the fever was gone but felt like a train had hit me. I called in to cancel the WOD and went back to sleep finally waking up and getting out of bed at 12:30 and that was after going to bed the night before at 10:45. I stayed in bed all day and fell alseep again at like 9:30 and woke up the next morning at 9:30; I don't think I've slept this much since I left home. I'm feeling much better now, still got a little bit of flem but other then that all is good. I did this one at the Sydney University Oval; it took me about 1.5hours to find the dam place, 10 minutes to warm up and 9 minutes to do the WOD. I'm a fool.
09/25/06 PM
Cook & Philip Aquatic Center
For time:
120 dips & 120 pull-ups
Time 15:46
This is today's WOD that I did a little later. Did this one just 12 days ago on 09/13/06 and scored 17:36, which like today was a major PR. F*ck, we keep on destroying...

Friday, September 22, 2006

09/23/06
Queens Park, Randwick NSW
Three efforts for time of:
Run 800 meters
3:36
3 minute rest
3:27
3 minute rest
3:22
Did this one in the park and finished it off with some kettlebell work and hold/yoga circuit stuff.

09/21/06
Cook & Philip Aquatic Center
BW 69.5
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
70kg bench - 2/2/2/2/2
Pull-ups deadhang with neutral grip - 13/14/12/13/13

Kind of wish I didn't go so heavy on the bench yesterday before this one, oh well, I don't think I ever did Lynne before with bodyweight bench.

09/20/06
Cook & Philip Aquatic Center
BW 69.35
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Push-ups - 15/15/12/8/7/7/6/7=77
Pull-ups - 12/9/8/7/7/7/7/6=63
Sit-ups - 12/12/11/11/11/11/11/11=90
Squats - 18/21/20/20/19/18/17/18=152
Total 382
Started off with push-ups because of station availability. Scored 359 on
10/24/05 so a major improvement there, as per usual when training down here.
Bench 50-5x2/65-1/70-1/75-1A/72.5-1/75A1
Cleans 50-1/55-1/60-1x2/62.5-1x2
Rehab work

09/19/06
Cook & Philip Aquatic Center
BW 70
For time:
40kg/95lbs Clean and Jerk, 50 reps
Time 5:51
Breakdown 10/5/10/5/3/5/2/5/5
I think I could have done a lot better on this one as I was doing the C&J's with some what alright form when I should have been just doing my best to put the weight over my head.
Weighted pull-ups pro-grip 15-3x5
30-25-20-15-10 of:
back extentions
situps
Stretch

Sunday, September 17, 2006

Yippee yo ki yah mother f*cker. Here's a little irony, a month ago I asked for Fight Gone Bad on my birthday, instead it was run/row 5k and the next day was FGB BUT, and that's a big but, FGB was suppose to be done on the 16th not on the 17th so I did sort of get it on my birthday, how cool is that? Anyways, I knocked my socks off on this one, got to do it for the first time as required and just about scored 300, happy freakin birthday Troy.

So it was my 25th birthday and I my day was pretty much like any other and rather unexciting; I had to work and afterwards I hit up Paddy's for my week supply of food, from there I went home had a bite to eat and coffee and hit the gym. My b-day night was basically spent rowing 5k as fast as I could and then did some extra slow lift work. From there I went home made myself a great meal, Greek/Eggplant Lasagna. Is it sad, weird, strange, pathetic maybe even a bit sadistic that I spent my b-day night this way? And that I went to bed fairly early so I could get up and hurt myself with FGB? Maybe this is why I'm ostracized at work and others in life...well they can all go screw themselves. Now I just need to do Fran once before I leave Sydney...

09/17/06
Cook & Philip Aquatic Center
BW 69.05
Fight Gone Bad!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
One minute per station with a one minute rest between rounds. Add reps and calories for score.
SDHP, 35kg - 26/26/20=72
Box Jumps - 24/22/25=71
Push-Press, 35kg - 15/18/14=47
Row - 13/12/13=38
Wall-ball, 8kg - 21/21/20=62
Total 290
Did this one with 2 others, Andrew and Roger. Did dam good on the SDHP and just about lost my breakfast on the second round of them, I sure do suck at box jumps and the wall-ball was killer, which I usually perform quite well on. I started on SDHP and end with the wall-balls because I was doing it with 2 others, which was/is the way to go; the more the merrier.

09/16/06
Cook & Philip Aquatic Center
BW 70.15
Row 5km for time
Time 20:31 @21 w/drag 3
Really really wanted to beat the 20 minute mark but just couldn't pull it out. I think I started out a little too fast and didn't have enough left in the tank at the end but that said when I had about 750m left I started to drool a bit and when all was done I fell into a crumpled heap. Good birthday fun.
Bench Press 50-5/55-5/60-5x5
Bak Squat 60-5x5 ATF

09/15/06
Cook & Philip Aquatic Center
BW 68.95
21-15-9 for time of:
85kg Deadlift
Ring Dips
40kg Hangsquat Cleans
HSPU
Time 17:24
Ouch
Circuit and hold work

Wednesday, September 13, 2006

“Grace”
The greatest high I had ever felt was when I was visiting my friend Colby in Vancouver in August 05. On the last day I was there I took a trip to the local Crossfit facility there Crossfit Vancouver. I got there a little early and found the place closed and proceeded to wait around for it to open. Finally someone showed up and I went in asking to join today’s class but found out that it was cancelled because all the regulars had called in. I then mentioned that I had been doing the Crossfit Workout of the Day for about 11 months back home in Edmonton and the guy’s face lit up. Patty was his name and once he heard that I was doing the WOD for last year he was all ears and eager to have a workout. We started up with a light warm-up and he proceeded to ask me what my weaknesses were and where I’d like to improve. I told him clean and jerks and snatches were my weak points ( big mistake) and wanted to work on them. We played around with clean and jerks for a awhile with him critiquing my form and giving me pointers. From there we were ready for the workout, which is when Patty broke the news to me that since my weakness was clean and jerks, we’d be doing 135lbs/60kg clean and jerks for 30 reps as fast as we could, a workout also known as “Grace”. Now I weighted in at about 150lbs at the time and throwing 135lbs over my head was a bit a task so the prospect of doing it 30 times as fast as I could was a bit daunting but excuses were for the weak and we setup two bars across from one another. We got set, Patty started the watch and the insanity began. He finished his 30 off in like 5:00 minutes by which time I was around rep 11 but just kept on grinding away all the while the clock ticked away and Patty rooted me on, giving me pointers as my form and strength slowly gave way. We were using bumper plates there, which we could drop; we were going so hardcore slamming the weight against the ground that the people next door came over to complain that the pictures on the walls were about to fall off. The lady that came over walked in and stood there with a dumb-founded look for a couple seconds as she walked into a room with two guys picking up weights and dropping them over and over again. When it was all said and done I clocked in at 20 minutes and change and I was turned into hamburger but the high I experienced afterwards was amazing. I could feel the endorphins and chemicals being released into my body and felt like a machine, the high was like nothing I had ever felt before. It took me like 5 days to completely recover from the workout and I ended up getting really sick afterwards but it was all worth it.

09/13/06
Cook & Philip Aquatic Center
BW 69.9kg
120 pull-ups and 120 dips for time
Time 17:36
Scored 20:15 on 07/04/06 so a 2:16 increase and another huge PR. Fuck I’m going to miss this.

09/12/06
Cook & Philip Aquatic Center
BW 69.6
OHS 10x1
40/50/50/52.5/55/55F/50/55/60/62.5PR/65PR/67.5PR/70PR
BANG! PR central. Felt like I could have even gone heavier but I was having problems taking the weight out of the rack, I bet I could get 75kg if I had a set of pillars of poverty and bumper plates to drop the weight. Started off bad and failed on 55kg, Andrew then gave me some pointers of how to step out of the rack with the weight over my head and from there it was eazy-peazy but I couldn’t have done it without Andy there who managed an 80kg OHS at 70kg. Dam.
Weighted Pull-ups x3/Ring Rows x5/Head Push-ups x5 circuit x 7
1arm DB Press – alt arms 10-5/12.5-5/15-5x2/17-3

09/11/06
Cook & Philip Aquatic Center
500m row – 1:49.4@28 – would have hit a PR but lost my grip in the handle and let it go
1000m row – 3:53.3@23
50 Box Jumps
50 Jumping Pull-ups
50 Swings, 1 pood/15kg
50 Walking lunges
50 KTE
50 Push Press, 45lbs/20kg
50 Back Ext
50 Wall Ball Shots, 8kg
50 Burpess
50 Double Unders – subbed with standing wall jumps
Time 27:05
Scored 31:42 on 03/20/06 at Kate’s place. KTE held me back big time, push press started the metabolic downfall, wall ball had no explosion and burpees were pitifully painful. Good fun.

09/10/06
Cook & Philip Aquatic Center
BW 69.9kg
500m rows – 1:54.9@25/1:55.2@24/1:52.0@25
1000m row – 3:53@24 PR
2500m run
Stretch, rehab work and clean practice

09/09/06
Cook & Philip Aquatic Center
BW 72kg
“Cindy”
As many rounds in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Total Rounds 18 + 5/10/3
Well this was a bit of a shit show; my previous Cindy was back on 04/19/05 with 20 rounds. I was on a decent pace until about the 15 minute mark where I was on round 16 and from there it hit me and struggled the rest of the way through. Part of me says I missed writing down a round but I don’t think so, 18 and change it is. I felt pretty good on the push-ups until the about round 15 and from there started to break it up, squats were a bit slow as were pull-ups which I’m sure can be associated with the 10km I rowed the day before. As for other excuses, I munched out a bit the night before on some ever so good Lindt Chocolate, cashews and veggies and came into the gym weighting 72kg so that didn’t help. I’m terrible when it comes to nuts, I can’t have them in the place or else I’ll eat them, a lot of them, 750g of cashews in 2 nights is not good. Also, I did share the pull-up bar and it was on a crappy bar at that. Now for the science part of it; perhaps my bodyweight work has gone down a bit while my weighted work has gone up big time, would like to try this again though on a good bar and not feeling sick in the stomach.
5x5 of:
OSH 35kg
Deadlift 100kg
Bench Press 50kg

09/08/06
Cook & Philip Aquatic Center
BW 70kg
Row 10km
2500m = 10:75.7@18
4 min rest
5000m = 22:12.9@17
4 min rest
2500m = 10:44.3@19
This one was tough but not as tough as I anticipated, should have gone 5000m/5000m, still left me in a sweaty mess though.

09/07/06
Cook & Philip Aquatic Center
BW 69kg
Back Squat 10x1 – 60/70/80/80/90/95/100/105PR/107.5F/85ATF/80ATF

Clean – 40-3/45-3/50-2x2/55-2/60-1/65-1x2PR/60-1
Military Press – 30-5/35-5/40-5x2/42.5-5
SDHP – 40-3/50-3x2/52.5-3x2
His a pretty nice PR on the back squats at 105kg but failed on 107.5, will get that next time around, if there is a next time around…Also had a great showing on the cleans; those snatches from the other day have really put my form into new perspective and I hit a PR at 65kg no problem, could have probably gone 67.5 or even 70 but backed off a bit. Solid.

09/05/06
Cook & Philip Aquatic Center
“Diane”
21-15-9
100kg/225lbs Deadlift
Handstand Push-ups
Time 8:00 w/ assisted HSPU
I was feeling like shit walking into this one from the last two WODs but I stepped into this one and destroyed it doing the first 21 deadlifts unbroken and then going 8/7 and 9 on the last two sets. Did the HSPU assisted with Andrew pulling on my ankles, which I must say I think is harder than doing them normally or unassisted against a wall, you get way more depth and having someone else there yelling at you helps out too.

09/04/06
Cook & Philip Aquatic Center
3 Rounds for time of:
95lbs/43kg Power Snatch, 21 reps
Run 400m
Time 17:45 w/ 32.5kg/71.65lbs & 500m rows
Damn, went hardcore on this one and had that moment of Zen where I could “See Through Time” as I like to refer to it, on the last 500m row. Felt great on the snatches and could have even gone a bit heavier, felt I had a bit of a break through form-wise in regards to the snatch and clean on this one.

09/03/06
Cook & Philip Aquatic Center
30 minutes for rounds adding 5 reps per round of:
5 pull-ups
10 push-ups
15 squats
Total Rounds 7 + 40 pull-ups & 23 push-ups
Another shocker that left me soaked; could hardly do the pull-ups towards the end cranking my chin a couple times and was just pitiful on the push-ups doing them in 3s at the buzzer. Was a grinder during the WOD but felt like someone had kicked me in the stomach afterwards with that pukie feeling. Finished off with some cleans, DB DL, front squats and calf work. Knee a bit sore this morning, which I’m sure is in part to yesterday’s run and long hours at work, didn’t feel too good at first on the squats but recovering well.

09/02/06
Stretch
Leisurely run at about 5km at around 30 minutes. First REAL run that I’ve had in months and my knee felt great, a bit sore the next day though but I think that’s also from being on it for 8 hours at work and sleeping on it awkwardly.
Hold/yoga circuit in the park

Friday, September 01, 2006

09/01/06
Cook & Philip Aquatic Center
5 rounds for time of:
45lbs/20kg thrusters, 30 reps
30 L Pull-ups
Time 28:57
Ouch. Did this one on little sleep but did pretty well on it. A major soaker of a shocker that left me laying on the ground for 3 minutes after which I got up thinking that I was good to go but ended up laying down for another 5 minutes on the opposite side of the gym. Did good on the thrusters doing 30 unbroken for the first two rounds and then a 20/10 split for the last three, the L pull-ups that killed me with a whole lot of 2’s and 3’s. Finished off with some ring work but not much else, pretty dead afterwards plus I need sleep.

08/31/06
Cook & Philip Aquatic Center
Clean 10x1 – 50-1x2/55-1x2/60-1x2/62.5-1x2/40-1x2
BP – 50-5/52.5-5/55-5/60-5/65-5
DL – 100-5/105-5x4
BS – 50-5x5 ATF
Stretch and hold cycle

08/30/06
Cook & Philip Aquatic Center
1:50.9@29 – 500m row PR
50-40-30-20-10 of:
Back ext.
Wall Ball, 8kg
Box Jumps
Time 16:57
Weighted Pull-ups 30-1x2/32.5-1x2/33.7-1/35-f/35-1A
Military Press 35-1/40-1x2/42.5-1x2

08/29/06
Regis Tower Gym, Sydney NSW
Stretch, heavy inclined walking and short run, knee felt great and felt no pain, finished off with hold circuit.

08/28/06
Cook & Philip Aquatic Center
Push Jerk 3-2-2-2-1-1-1-1-1
40-3/50-2x2/55-2/60-f/55-1x2/52.5-1/55-1x2
Weighted Pull-ups 30-2A/25-3A1/20-3/22.5-3
DL 100-5x5 & BP 50-5x5 done in “Superset” fashion
1-arm snatches 10-3/12.5-3/15-3/17.5-3/20-3x2

08/27/06
Cook & Philip Aquatic Center
2 rounds of:
15’ rope climb, 3 accents – subbed w/ 45 towel/rope pull-ups
1.5 pood/25kg swings, 21 reps
75lbs/35kg SDHP, 21 reps
21 KTE
21 double unders – subbed w/ 21 standing jumps
Time 23:03
Hang Squat Cleans 40-3/45-3/50-2x4
OHS 30-5x2/35-5/40-5x2

08/26/06
Cook & Philip Aquatic Center
Front Squat 7x3 – 60/70/80x2/85x3
Weighted Pull-ups – 20-5A2/20-5A1x3/20-3
Deadlift – 100-3x5

08/24/06
Regis Tower Gym, Sydney NSW
26 laps not timed
Cook & Philip Aquatic Center
BW 70kg
5 Rounds of:
20 Burpees
10 HSPU
Row 500m
Time 30:59
A shocking soaker of a WOD, I haven’t gotten that soaked from a WOD since I was in Alice Spring’s and it was 45 above out. I did this one on my own and I’d be really interested in what I could have scored if I had done it with Andy and Alena. The rows were suppose to be 400m runs and were done sub 2 minutes, the burpees were upbroken the first 20, 10/10, and then 7/7/6 or thereabouts for the last 3 sets. Finished off with some pull-up work and managed to run on the treadmill for the first time in ages.