New beginning

As of around 2-3 weeks ago I started training at Schwartz Crossfit. In many ways I'm like a beginner. Better programming , better instruction, higher intensity. Should have done it years ago.

It 'feels' so different to what I have previously done I have started a new log. I really want to rule a line across the past and think about the future

New Workout Log

http://fulanodetalfitness.blogspot.com/

Mini WOD

3 Rounds

50 Double unders

15 x Push Jerks @30kg

Time 9.01 * Timer didn't go off, realised 26 DU into 1st round.

Notes: Still not feeling great, private tomorrow night with Chris. Hopefully get my squat sorted out

WOD from Schwartz

3 rounds (rx'd 5)

40 double unders

30 Push Ups

20 pullups

3.19/4.41/5.06

Notes: Not a good day. Questioned briefly why I even do crossfit and why I don't just plod along at some easy exercise like most people. For some reason I just didn't have any energy, laboured through this WOD and had to cut short the intended 5 rounds as I was f*cked after 3. I am good at pushups and normally would have breezed through them but it was like I hadn't exercised in years. Trying not to worry about it to much. Hopefully it was just one of those days.

Easter Break

In country NSW with the family. Nice weather, local oval, soft grass, bare foot running. Gotta love it.

Warmup

400m Run

WOD

6 x 100m (paced out)

18.4 sec (80%)

15.6

15.3

15.3

15.7

16.1

Warm Down

400m run

Notes: I hope I paced out further than 100m as 15 sec's + is really slow! Time didn't matter , I went flat out and literally havent been able to walk for the next 2 days. Hamstrings, glutes and hip flexors smashed. What an old frickin' man, its not like I did 50 sprints ....jesus

Backyard WOD

Warmup

2 rounds

15 x Squat

10 x Ring dip

10 x Hanging Leg raises

20 x DU

WOD from Schwartz

Part one

AMRAP 20 mins

5 x Power Cleans @ 30kg (rx'd 60kg)

7 x Pushups

9 x Swings @ 16kg (rx'd 24kg)

Rounds: 12 + 5 cleans

Part Two

3 Rounds

run 550m+ (rx'd 500m row)

15 Box Jumps @24inch

Time : 12.42

Notes: Followed Ben's advice and dropped the weight down on the cleans, good move, banged them out with really good form up and down. They actually felt smoother at the end than the start which means i might actually be getting better at them. Even at the light weight the AMRAP wrecked me and did not feel like doing Pt 2. One thing I have leant since starting at Schwartz is I dont work out hard enough on my own. Hopefully that will change.

Technique Session 2 of 3

2nd of 3 Technique sessions at Schwartz with Chris

Warmup

Row

Technique progression

Press

Push Press

Thuster

Mini WOD

3 rds

Run (700m)

10 x thruster @30kg

15 x Pullups

Not sure what time, but everything unbroken

Technique work

Push Jerk

Split Jerk

Rowing

Notes: Report card on all pressing, pretty good as i expected. My thrusters are ok, just need to get stronger with good technique, which probably means using lighter weights ironically.

Technique Session 1 of 3

With Chris @ Schwartz

Warmup

1km row

3 rounds

15 x Squats

15 x Pushups

15 x Situps

* Squats needed some slight adjustments

Technique Progression

Deadlift

SDHP

Swings

Power Clean

Notes: Great session! Some tweaking on my setups and everything is feeling so much better.

Tired & sore from Schwartz and didn't feel like doing anything but have to start working harder.

WOD from mainsite

Pullups (rx'd C2b)

Box Jumps 24inch (rx'd 30inch)

Situps abmat (rx'd GHD)

10-9-8-7-6-5-4-3-2-1

Time 8.46

60 seconds break then

50 DU for time 1.15. Got 25 straight then failed alot as I was pretty tired from the workout

Reality Bites

1st class at Schwartz and finally had to face some demons.

Warmup

1 km Row

*Never really rowed before, found it harder than I should have

Workout 1

AMRAP 10 Mins

30 x Double Unders

15 x KB Thrusters (16kg)

5 x HSPU

Result 1 rd + 30 DU+ 15 Thrusters + 1 HSPU

* Jesus Christ. Never done KB thrusters before but the real problem is weak hips. No drive meant my shoulders were smoked during the 1st round of thrusters. Thought I would breeze through the HSPU but my left arm collapsed on my 1st attempt. I knew it was going to be a long night as I was wrecked from this.

Short break

Chipper - Scaled

35 SDHP

50 Box Jumps

35 Push Press

50 Squats

35 Toes to bar

50 KB swings

35 m weighted lunge

50 Burpees

Time 25 mins cutoff with a handful of burpees to go. Maybe more than a handful

* I demonstrated a SDHP with 40kg and Ben politely told me to scale the weight. Besides SDHP I am OK at most of these exercises but was too wrecked to attack any of them, I struggled through the workout and was absolutely spent by the time I had finished.

Notes: Heres the take home from my first session. I have spent years at home doing exercises that I like, have had no instructions, no one pushing me and lack of accountability. So in many respects I am a beginner in a lot of things. Its hard admitting that but I am excited about finally doing things properly.

Schwartz is a cool place. Its got a good balance between being hardcore but fair and friendly at the same time.

WOD from mainsite

10 rounds

15 x Deadlift 50kg (rx'd 60kg)

15 x Pushups

Time: 26.41

Notes: Not really a metcon. Just went slow and steady. Fought really hard towards the end to keep my deadlifts correct and every pushup was very legit chest touch. Woken up very sore, abs still sore from Annie. Old man

Annie

50-40-30-20-10

DU & Situps

Time 11.10* pb

Weighted Pullups

3-3-3-3-3

8kg-13kg-18kg-24kg

550m+ run wearing 8kg vest

Time 2.32

Notes: 2 mins off my Annie pb because I can finally do double unders (33 consecutive in 1st round which is a pb) . Went out too hard on the 550m (block) run and almost had to walk at the end I was breathing so heavily. Good session. Legs still sore from thrusters the other day.

WOD from Schwartz

550+ run

5 Burpees

15 Thrusters (20kg)

10 Burpees

20 Thrusters

15 Burpees

25 Thrusters

20 Burpees

30 Thrusters

550m+ run

Time 22.49

Notes: Holy smoke, that wrecked me. Hard to think of three movements I am worse at, so my time wouldn't be threatening any leader boards but really pleased with my output. Supposed to do 5 mins of double unders after. Will have to wait for another day.

WOD from Schwartz

2 rds (rx'd 4)

21 pullups

15 Push Jerks 40kg (rx'd 60kg)

50 Double unders

3.47/6.16

Time 10.03

Notes: Flew in from Hong Kong late night before and got up at 6.15 am (3.15 am HK time). So was absolutely wrecked going in, just sleepy and drained. Had delusions of doing 4 rds, but 2 was enough.

Rest x 7

Away in Hong Kong on business.

Kept food reasonably good all things considered. Walked alot, but no other exercise.

Back into tonight

Cycle 10 Day 1

WOD from Amy's Blog (Mod)

3 Rounds

50 x Double unders

7 x Muscleups

10 x Squat Cleans @ 40kg (rx'd squat snatch)

5.38/7.11/6.44

Time : 19.34

Notes: 24 consec Double unders (pb). Muscleups fine, squat cleans wrecked me as usual even though in crossfit terms its a very light weight. Now that I can do double unders quicker than ever , It taking its toll on my breathing thats for sure.