Saturday 31st June 2012

Yesterday at the end of the muscle up WOD we had organised to come up for a Saturday night WOD at CFB. Partner workout with thrusters, burpees and running............ bleeerrrrr yuck. It is the kinda workout you think you need to have a partner with to share the pain. As Jess is away in Sydney of course I was going to go. I was excited all day to hang out with the crew we had from Friday and hit this little thing together

On the way up I did the whole gay facebook post about tagging where you are going and who with. Well I shouldn't have even bothered coz the Matt Swift was the only guy who made it. From now he is called the Rock or Mr dependable. Always there and always going to bust a gut working

Him and I hit the WOD and had a feed after like a gay couple as both our partners were MIA. Not that there is anything wrong with being a gay couple, I'm just saying,

After the two guys smashed mobility and crap talk for 45min or so we hit this bad boy

24min AMRAP Partner wod

10 thrusters (42,5kg)
5 burpees
150m run
alternating work/rest

we got 10 rounds each and were FRIED. Was supposed to catch up on 20RM squat from yesterday but it got canned again till tomorrow.

Friday 30th June 2012

Traveled to CrossFit Brisbane to hit up a WOD with Matt Swift (Brissy), J Bone (Arena), Keegs (Brissy), Johnny Larmore (Brissy/Rocks) and Sim (from RAW)

Great little metcon that I though would get me smoked by everyone but a month on the cans from Johnny Larmore enabled me to pull through and not finish last :)

would have loved Jess to come and I am sure she would have beaten even Keegs............ hmm maybe not. The kid has a tank on him!

WOD was

12min AMRAP

3 Muscle up
9 box jump 24"
12 wall ball

pumped out 9 rounds and 5 reps (up to 2 box jumps)

Was too drained and Matts class started after so we saved our 20RM squat for another day

Thursday 28th June 2012

Deadlift 3,2,2,2,1,1,1,1

Twinge in back stopped doubles at 205kg

Alternating Tabata
Squat
Double unders.

Lowest 15 squats
Double unders unbroken

Wednesday 28th June 2012

Jackie 6.10

Hip thrust 3 x 8 100kg

O lift complex
Halt Sn deadlift 1
Power Sn 1
Sn balance 1
Hang Sn 1
This is 1 rep

3 sets of 3 reps

Tuesday 27th June 2012

A) bench 6-6-6
109, 111.5, 113.5

B) 21,15,9
K2E
Burpees
4min

C)400m runs with 2min rest
1.15
1.15
1.21

Monday 25th June 2012

AMRAP 21 mins
7 thruster 42kg
7 swings 32kg
7 hspu

L sit accumulation 2mins

Took about 11 sets. (shit)

Heavy front squat then 3 by 5 at 80%

Sunday 24th JUNE 2012

Food Intake

*Green juice celery, spinach, rocket, spinach, mint, parsley

*Post WOD coconut water, egg protein shake

*chicken breast, berrie, bacon, spinach, mushroom, egg

Training

12 sets of 200m run. Run was a 50m shuttle by 4 up and down the driveway.

Goal was to stick every interval within 3 seconds of each other. Resting 1min between sets

All runs were 47 or 46 sec. Got hard at the end, the hill kills me

Here is the data

http://connect.garmin.com/activity/192052449

Saturday 23rd June 2012

Food intake

*Juice- coconut water, coconut oil, celery, spinach, rocket, mint, parsley

*lunch-chicken breast, cabbage, mushroom spinach and bacon stir fry in coconut oil

*post WOD 3 eggs with coconut water and vanilla extract 2 small sweet potatoes

*dinner-all you can eat paleo buffer

Training
5 rounds for time
25 push press at 37.5k
35 air squats
-8.31

1600m hill climb Running TT
-6.52

Mobility
-10mins in squat

Monday 18th June 2012

Weigh in at 8am 97kg

AM WOD

Heavy single bench 127.5kg
Then
5 sets of 5 @80% 102.5kg
Then
12min AMRAP
15 KBS 32kg
15m prowler 100kg on grass
15 wall ball
15m prowler as above

Score was 4 rounds swings and 15m prowler

PM
15mins clean and jerk tech
5 rope climbs 10 kb snatch 32kg each arm
4 rope / 8 snatch each
3 rope / 6 snatch each
2 rope / 4 snatch each
1 rope / 2 snatch each

10min something

Sandbag cleans low 1min

Push press for 5's 80kg

Thursday 7th June 2012

Had the worst night sleep ever. I think I've either slept on my arm or hurt something in my wrist even though there is no pain I have terrible numbness along the median nerve distribution. Never had it before, but the numbness just won't go. Really irritating. Feel sorry for all those who have carpal tunnel syndrome normally. Today is now a forced rest day do I missed out on my prowler efforts I wanted to do.

Here is a picture of my home made splint I made to try and straighten my arm. This was sometime between 1 and 330am

Wednesday 6th June 2012

630am
Black coffee

720am

*5km row

*overhead squat technique

*every min on min 15min
5 hspu

*every min on min 15min
4 pistols

*hamdstand walk practise

10am
Sweet potato left over meatza

12pm

*2 hang power cleans on min for 15min

* overhead squat for depth sets of 5

2pm
Steamed veggies steak

230pm
Protein shake in coconut water

3pm
STRONG black

4pm

* hang squat clean 6 sets of 3 @80

* overhead squat 4 sets of 5 @ 50

* clean pulls 4 sets of 5 @ 80

* back squat 4 sets of 5 @ 135kg

* 800,400,200m run. Rest half interval time

8pm
Stirfry spinach, capsicum mushroom etc with Mmm steak.

Tuesday 5th June 2012

630am
Banana smoothie with water and coconut cream

7am
*5km row

* mobility

830am
Protein shake with water

9am
*2 High hang squat snatch on min 30min

* 3 front squats on 90sec for 30min

12pm
Coffee

1230pm
More snatch with Matt swift

230pm
Steamed veggies and steak

4pm
* 21,15,9
80kg stone to shoulder
60% body weight strict press

*500m row + max wall ball in 3min

8-940pm
Meatza, berries, coconut cream, sweet potato.

Monday 4th June 2012

630am
Coffee (coconut water/protein powder)

7am-training

*5km row

*every min 15min
2 muscle ups
2 handstand push up

* handstand walk practise

*20min AMRAP
50m prowler
20 burpees
-this was fucked up

11am breakfast
2 steaks, steamed veggies
Plate of berries

215pm lunch
1 steak, steamed veggies

345pm training

*yoke/log metcon

*t2b/box jump metcon

8pm
3-4 steaks, pumpkin, cauliflower, cabbage
Berries to top it off.

Sunday 3rd June 2012

Jerk 3's

Hang cleans 3's

Snatch squats 5's

Front squats 5's

AM

Weightlifting coaching session with Miles.
All from the hang sets of 6 alternating
Power snatch/full snatch
Power clean/full clean
Then split jerks

PM
Was absolutely hammered!!! Like didn't want to train hammered and probably shouldn't have!

4km run
Row burpee WOD 43 burpees
Strict press ring dips high 10's
Thruster burpee low 4's
FML

Friday June 1st, 2012

AM
2-3km run

12min AMRAP
7 pull ups (strict)
14 alt. pistols
21 GHD sit ups

Ghr
Superset
Reverse hyper

PM
3km row

Front squats 5's on min
Hang power snatch on min 2's
Hang snatch on min 2's

Metcon
Went well. Not sure time