monday 3/10

wod 1:
600m row
10 hspu
2 front squats 60kg
8 hspu
4 fs
6 hspu
6 fs
4 hspu
8 fs
2 hspu
10 fs
600m row
time=20:46

Holy shit this was a hard/gnarly/brutal/good wod.

more training baby!

wednesday:

WOD # 1:
10 min AMRAP -
50 double-unders
15 pull-ups
10 power snatches 45kg
total=3/3
WOD # 2:
8 min AMRAP -
200m row
8 pistols
10 1arm KB thrusters 20kg
total=2/13

thursday:
5x5 front squats
60/65/70/75/80kg (85kgx3)

friday:
fran=6:47

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