tuesday 27/9

wod 1:
400m row
15 clean and jerks 60kg
400m row
15 clean and jerks
400m row
time=16:17

wod 2:
max farmer carry across room approx 20meters=100kg (50kg each hand)
1 attempt at max reps 75kg bench=9reps

another great training day, the row/partner power clean workout at the primal pairs showed a huge flaw in my fitness, possibly due to my recent lower back problems however now that im back training this is the first thing i am focusing on.
Rows were slow and all sorts of hurt and cleans and jerks felt pretty darn heavy but overall happy with the effort i put in. Just a matter of time till im crushing these movements.
Wod 2 was just for fun, its been a while since any kind of cool strongman training which i realy love doing, especially since im entered in the upcoming crossfit Perth comp which consists of a strongman comp, a oly lifting comp and the wod 'fight gone bad'. All of which are not my strengths.. Keep training strongman style and will see some huge strength progress im sure!
super stoked with my 9reps of 75kg, my 1rm is 85kg the last time i tried so definatly an improvement.
Man i love training.

strength work

wod 1: 'ring strength'
Front and Back lever practice
work up to strict muscle up 3rm=8kg

wod 2: OHS strength
work up to 5rm ohs=60kg
work up to 3rm ohs=70kg
work up to 1rm ohs=80kg

Great training lately, upper body strength has really taken off showing in a pr 3rm strict muscle up. Consequently, it has made the bar much easier to control over head on OHS, resulting in a massive pr for me. STOKED!

Primal Pairs 11

wod 1:
'weighted flag race'

On go, run out to the first weight and bring it back then the second athlete is to run out and retrieve the next weight. Continue this until you have collected all the weights, once all the weights are behind the line, the team must return all the weights in reverse order to their starting position. Sprinting back to the finish line to complete this task as fast as they can.

place-8th

wod 2:

Buddy Carry - Each Team member will have 45secs to PIGGY BACK their partner as far as they can. If the person on the back touches the ground before time is up, that is where the team finishes. You will have a 15 second's to swap over and then the second person will start where the first finished.
Wheel Barrow - This will work the same as the 'Buddy Carry', the only part of the body that is allowed to touch the ground is the hands. Once any other part touches the ground that is where you finish. You will have a 15 second's to swap over and then the second person will start where the first finished.
Throw and Catch - Each Athlete will have 3 chances to throw a bean bag as far as they can, it will only count if the other team member catches it on the full.
place-9th

wod 3:

Teams will have 10 minutes to complete a 2km row and as many 2 person power cleans as they can. Both Team members must attempt the row and the 2km's must be completed before you start the cleans.
place-30th

wod 4:

400m Run Backwards 200 Chest to Over Head 150 Jump Overs 100 Burpees 400m Run
Teams will start with BOTH members completing a 400m backwards run together, then move through the next 3 movements with only one person working at a time. When everything is completed BOTH members must complete a 400m Run.
place-8th

SUPER FUN DAY, BIG THANKS TO ALL WHO CAME AND SUPPORTED, THE SOUTHERN CROSSFIT GUYS FOR PUTTING ON THE COMP AND TO MY BRO JACK FOR BEING A GREAT TEAMMATE!

Skillz training

behind the neck split jerks:
1-1-1-1-1-1-1-1
60/70/75/80/85miss/85/90/95kg miss

strict press
work up to max=50kg x2

handstand walk across room.

triple unders.

What started out as a time slot to get a little training in and to actively recover, quickly grew into 90kg locked out overhead. Without a doubt BTN split jerks are fun! far easier to execute than from the rack and a great way to get more weight over head, period.
Also managed to figure out triple unders, a nifty skill which makes double seem far easier now.
And finally handstand walk from one end of the room to the other, a goal of mine for some time and now its done. Gonna have to amp it up and put them into some wod's!

tuesday 20/9

WOD # 1:
3, 3, 3, 3 back squats
60/80/90/100kg

WOD # 2:
4 rounds for time -
200m run
10 clean & presses 40kg
10 weighted lunges 20kg
time=9:05

monday 19/9

"Mainsite wod"
5 rounds of:
35 double unders
200m run
time=6:13
then
AMRAP 3 of
hang cleans 60kg
total=30
rest 3 mins
AMRAP 3 of
pullups
total=53
rest 3 mins
Max thruster attempt 45kg
total= 13

did the same workouts as friday, with the exception of the hang cleans which i put the weight up to 60kg (trying to go heavier as my injury gets better). Was disappointing to finish the first wod slower, however its good to know that i can still perform more intensely with just myself too. Used the hook grip for the hang cleans, this made my forearms feel so much better definatly use less gripping energy with the hook, im going to use it from now on for all my oly lifts even if it feels a little odd at first.

update

monday 12/9
"running fran"
21 thrusters 45kg
21 pull-ups
600m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
200m run
time=17:13

wednesday 14/9
3 rounds for time -
50 double-unders
400m run
30 KB circles 16kg
20 KB swings "
10 KB SDHP "
time=13:36

Friday 16/9
"Mainsite wod"
5 rounds of:
35 double unders
200m run
time=6:11
then
AMRAP 3 of
hang cleans 45kg
total=42
rest 3 mins
AMRAP 3 of
pullups
total=47
rest 3 mins
Max thruster attempt 45kg
total= 12

saturday 17/9
morning wod:
running technique

arvo wod:
work up to 3rm front squat
FS=80kg
work up to max Bench Press
BP=85kg

sunday 18/9
work up to 3rm weighted strict pullup
Pullup=24kg
work up to 3rm weighted dip
Dip=20kg

primal pairs training

wod:
For time complete in pairs (sub anytime you want):
karen (150 wallballs 9kg)
elizabeth (21-15-9 squat cleans 45kg, ring dips)
murph (no weight vest)
time=40:12

This was so much fun. The primal pairs is in 2 weeks and Jack and myself are entered, this was a good time to get used to 'subbing in' and feel what its like to work as a pair. We learnt alot about our weakness's (jack cant do ring dips, i cant wallball or squat clean). So there are a few things to work on before the day. The idea of doing girl wod's in a row was given to me by dan and his brother bryn williams. The wod's were done all together with no rest inbetween.
More pair wod's to come.

back to kb's

WOD # 1:
8 rounds for time of:
10 pull-ups
10 KB swings 20kg
200m run
time=15:21

WOD # 2:
Tabata side plank

This workout was the first time ive added some weight to the kb since doing my back. Felt very good, slowly but surely working my back into form ;)

how bad do you want it?

wod
2 hours of gymnastics skill work:
l-sit to planche
ring handstand pushups
butterfly pullups
forward rolls on rings

EBZ

morning wod:
hang cleans 5x5
40/45/50/55/60x4
strict press
work up to 3rm
50kg

arvo wod:
10 rounds of
sprint soccer field
swing across soccer goal post
time=6:39

A beautiful aspect of training in such a physically demanding manner is the ability to escape from the stress's that life throws at us. Even when emotionally draining and difficult times arise which have not shown there ugly face before, throwing yourself into a task that requires all of you (physically and emotionally) can be an amazing outlet. Struggling with something that seems so out of your control and trying to think of things you can do to make the situation right can be an arduous and somewhat impossible task. There are somethings that are out of your control no matter how much you wish you could change it.
Think about the things which are within your control.
Accept, Be thankful and Love life
Rest In Peace Ebz

gymnastics

wod 1:
10min amrap
burpees
every minute on the minute-100m run
total=105 burpees

gymnastics:
2hours practicing:
L-sit holds,
rollovers on bar
iron cross
front/back levers

gymnastics every tuesday and thursday, challenge stadium. get on it!