Cycle 9 Day 2

WOD from mainsite

25 x Squats

25 x Pushups

25 x Pullups

25 x Situps (abmat, anchored)

50 x Squats

50 x Pushups

50 x Pullups

50 x Situps (abmat, anchored)

75 x Squats

75 x Pushups

75 x Pullups

75 x Situps (abmat, anchored)

Time 19.54 * stopped 20 reps into Pushups in last round

Notes: Had our sons christening in the afternoon and got called in by Juliette mid workout to say she needed help with the baby . Disappointing as I was finding the going really tough at the end of the second round and I knew I would have to dig deep to push through to the end. So I kind of feel I was beaten, even though it wasn't my decision to stop. Oh well, live to fight another day

Cycle 9 Day 1

Work all day then out to dinner so a run was all I had time for. Pushed really hard.

Run

Time 16.44

Previous times 18.08/17.01/17.50/17.36

Rest

Nephews Birthday, so a forced rest day

Cycle 8 Day 1

WOD from Schwartz

10-1 HSPU

1-10 Pull ups

10 x Double Unders each round

Time: 14.35

Notes: Deceiving workout, harder than I thought but I was wrapped with how I went. Pull-ups unbroken, double unders unbroken...ahhh yes, thats right, Double unders unbroken! . I am blaming all my double under problems on my old buddy lee speed rope. First time I have used the new rope from Rogue and I killed them.

Rest Day

Bought a new skipping rope...so Double under practice gets to begin again

Cycle 7 Day 3

Run

Time:18.08

Previous times 17.01/17.50/17.36

Notes: Not unhappy with this as I was really stiff and sore going into the run. Quads , calfs and hammies were on fire when I finished , so couldn't have gone much harder. Just wrecked from the last few days.

Cycle 7 Day 2

WOD from Crossfit.com

'Garrett'

2 rounds (rx'd 3)

75 squats

25 HSPU

15 L Pullups (rx'd 25)

time : Not sure, over 20 mins

Notes: Not really a metcon, more muscle endurance. Was tired going in after yesterday and really struggled through the HSPU and especially the L pullups, had to take huge breaks in between attempts to complete the reps.

Cycle 7 Day 1

WOD from Schwartz

5 rounds

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

7 x Thruster @40kg (rx'd 60kg)

4.06/4.24/4.34/5.03/5.11

Time 23.19

Notes: Did this in the hottest part of the day (approx 30 C ) No shame in scaling the thrusters to the girl weight in crossfit. Running is definitely improving, really please that I didn't die in the arse like normal. Rounds were pretty consistent.

Rest x 2

Cycle 6 Day 4

Warmup

550m run

8 x Pullups

8 x Dips

10 x squats

20 x star jumps

OHS

10-10-10-10-10-10

20kg-30kg-35kg-40kg-40kg(*f3)-40kg

*lost concentration

Weighted pullups

3-3-3

10kg-16kg-21kg

Squat Therapy

2 x 20

Handstand practice

Cycle 6 Day 3

Push Press

10 x 20kg

3 x 40kg

3 x 50kg

3 x 55kg

3 x 60kg

3 x 67.5kg (f3)

Untimed

3 x 10 Push ups

3 x 10 squats

50 situps (abmat)

Cycle 6 Day 2

Run

Time: 17.01

Previous 2 times 17.50/17.36

Notes: Pushed really hard, would have been nice to get in the 16's but still a good time.

Cycle 6 Day 1

Warmup

550m run

8 x Pullups

10 x Squats

WOD from Schwartz

50 C2B Pullups

50 Burpees

Time: 10.20

2 rds (rx'd 7)

Max HSPU

10 Box Jumps (24inch)

12/10

L-Sit practice

Notes: C2B's were way harder than I was hoping/expecting. I was smoked going into the burpees so had to rest far too much. Upper body fried doing HSPU , so max was well done on my pb. Another good workout though

Rest x 2

Saturday

Flew to Sydney for the Tope Gear live show....awesome!

Saturday , drank wayyyy to much beer

Sunday

Less thats said about Sunday the better.... A KFC bucket may have been involved!

Cycle 5 Day 1

Warmup

8 x Pullups

8 x squats

8 x Hip ext

8 x Box Jumps

8 x Situps

WOD from schwartz

DT - Scaled

5 Rds @ 50kg (rx'd 70kg)

12 x Deadlift

9 x Hang Power clean *

6 x Push Jerk

3.26/3.49/2.30/2.19/2.09

Notes: My fears about the clean were realised quickly. 1/2 way through rd 2 I was failing reps, then just couldn't get the bar up. Was going to ditch the whole workout, but decided to push on and just leave out the HPC for rd 3,4& 5. Even so very challenging workout.

Extra Rest Day

Decided to can the planned workout, Gym was wet, Jules was out , so had to look after the kids and my lats are still a bit to sore. Extra rest day wont hurt. DT tomorrow instead

Food

Breakfast

3 x Eggs, seeded mustard, milk (scrambled)

6 x Fish oil

1 x mag/calc tablet

1 x coffee

Lunch

300g turkey off the bone, 1/2 avocado

1 x coffee

Late arvo

1 x Tuna (chilli, olive oil)

1/2 avocado

Dinner

Turkey & vegetables

Before bed

1/2 can coconut milk & WPI

6 x Fish Oil

1 x mag/calc tablet

Rest Day

I'm actually feel really good so was considering doing exercise today, but I have to be disciplined and rest. I am really liking Schwartz' CF programming, so will continue following that (a couple of days behind). Two big workouts next cycle so the rest will be good.

Food

Breakfast

3 x eggs, seeded mustard, milk, pepper (scrambled)

6 x Fish oil

1 x Mag/cal tablet

1 x coffee (milk, no sugar)

Lunch

Chicken salad (avo, wlanuts, fetta, olive oil, lettuce)

Dinner

Taco's (ditched shell)

meat, avo, lettuce

Before bed

1/2 can coconut milk & WPI

6 x fish oil

1 x mag/cal tablet

Cycle 4 Day 3

From Schwartz' CF

WOD

5 Rounds

400m Run*

20 x Chin Ups

20 x Box Jumps (24 inch)

* My version of 400m is run up the backyard, down the side of the house, open the gate, shut the gate (cant let the rabbit out) then run approx 400m and reverse the process. It ads a bit of time but makes life interesting!

4.17/5.13/6.25/6.44/5.22

Time:28.03

Notes: It looks like I took it easy in the 3rd and 4th rd, but I didn't. Just fell in a hole due to the oppressive heat and being on my own. 5th round I just gave it everything and almost passed out at the end . Tough workout

Breakfast

2 x eggs, 1 x egg white, seeded mustard, milk, shallots (scrambled)

6 x Fish oil

1 x Mag/calc tablet

1 x coffee

Lunch

Chicken & salad

Macadamia nuts & a a little piece of chicken

chops & vegies

1/2 can coconut milk, wpi

6 x Fish oil

1 x mag/calc tablet

Cycle 4 Day 2

Press

8-8-8-8-8-8

20kg/30kg/35kg/40kg*/35kg/30kg *pb

Food

Breakfast

chicken & coleslaw

1/2 can of coconut milk

6 x Fish Oil

1 x mag/calc tablet

Mid Morning

sardines, avocado, mayo

Early Arvo

chicken, cap, mush, avo, lett, olive oil

1/2 can coconut milk

Dinner

Chicken & vegetable stirfry (carr, brocc, mush, cucu, cap)

Before bed

1 x can of coconut milk

handful of cashews

6 x fish oil

1 x mag/calc tablet

Cycle 4 Day 1

Warmup

2 rounds

20 double unders * rope broke rep 19 1st rd...dammit)

10 x squats

15 x situps (abmat)

15 x Hip Ext

Back Squat

8 x 20kg

5 x 40kg

3 x 60kg

2 x 70kg *

3 x 60kg

5 x 60kg

5 x 60kg

10 x 50kg

10 x 50kg

* I planned to do a 3 rep max , but for some reason I had zero power or drive in my legs. My pb for 3RM is something like 92.5kg which was a long time ago and I haven't done back squats since last Oct I think, but surely I haven't lost THAT MUCH strength. Did a bunch of sets after the 70kg to just try and see if I had my form down and get some volume. Needless to say I will have to start squatting again...alot.

Food

Breakfast

4 eggs, milk, chives, pepper (scrambled)

1 x Coffee (percolated, milk, no sugar)

1 x teaspoon of almond butter

6 x Fish oil

1 x Mag/calc tablet

Mid morning

2 x Chicken kebabs (left overs)

1 x Can of coconut milk

2 x slices of deli ham

Early arvo

sardines, avocado, 1.5 teaspoons mayo

Went to engagement party of one of my staff

2 x beers

1 x mini spring roll

Dinner

1 x beer

chicken & coleslaw, egg salad, 4 chips ...yep thats right, four

Before bed

6 x fish oil

1 x mag/calc tablet

Rest

Extra rest Day

Breakfast

3 x eggs, milk, pepper (scrambled)

6 x Fish Oil

1 x Magnesium?clacium supplement

1 x Coffee (espresso, no sugar)

Lunch

1/2 chicken (some skin)

1/2 avocado

5 x Macadamia

Dinner

Chicken kebabs & salad (avo, let, cuc, carr, much, cap)

Before bed

6 x Fish Oil

1 x Magnesium/calcium tablet

Cycle 3 Day 2

Run

Time 17.50 (previous time 17.37)

Notes: A little dissapointed , I really though I had pushed hard enough to beat last time. Not to be.

Food

Breakfast

3 x Eggs, milk, pepper

handful of cashews

1 x Nectarine

6 x Fish Oil

1 x Magnesium/calcium tablet

1 x Espresso (milk, no sugar)

Lunch

Chicken salad (lett, avo, fetta, olive oil, walnuts)

5 x macadamias

Dinner

4 x egg/Vegie frittata

carrot/cucumber/lettuce with olive oil and the side

1 x small glass of red wine

Before bed

6 x Fish Oil

1 x Magnesium/calcium supplement

Cycle 3 Day 1

WOD (from Schwartz' CF)

Run 580m (rx'd 700m) * thats one block where I live

3 rounds

10 x Pullups

15 x Pushups

Run 580m

3 rounds

10 x Pullups

10 x HSPU

Run 580m

3 rounds

10 x Pullups

15 x Ring Dips

7.11/11.09/11.26

Time: 29.47

Notes: Hard workout, it played to my strengths though (apart from the running). Pullups felt good, HSPU work has paid off, ring dips were slow from fatigue. Doubles and singles towards the end. Eating well is making a huge difference in my performance.

Food

Breakfast

3 eggs, milk, pepper (scrambled)

1/2 avocado

1 x Instant coffee (milk, no sugar)

1 x espresso coffee (milk, no sugar)

Lunch Part one

Turkey off the bone (200g)

10 x Macadamia

Lunch part two

Turkey off the bone (100g)

5 x Macadamia

1 x Instant coffee (milk, no sugar)

Dinner

Hamburgers with broccoli & carrot

6 x Fish Oil

1 x Magnesium/calcium supplement

Rest Day

Still really sore from the Muscleup , push press WOD. Really want to try this workout tomorrow from Mike & Boz's blog. Am hoping to be feeling less sore tomorrow as I will have to be 100% to give it a shot. Even at 100% I think it will be very challenging for me.

Food

Breakfast

3 eggs, milk , pepper (scrambled)

avocado

6 x Fish Oil

1 x Coffee (instant, milk, no sugar)

Lunch

Tuna & 1/2 avocado

1 x Coffee (instant, milk, no sugar)

1 x Coffee (espresso, milk, no sugar)

Dinner (running out the door to go out)

5 x Cutlets

Later

Baby octopus salad

2 x Asahi's

6 x Fish oil

Cycle 2 Day 3

WOD

Light Jog/walk

approx 15 mins

Notes: light jog didnt 'run out' any of the soreness which i was hoping. I was just more exhausted at the end of it than the start. Rest day tomorrow thank god.

Food

Breakfast

3 eggs, milk, pepper (scrambled)

Handful of cashews

6 x Fish Oil

2 x Coffee (instant, milk, no sugar)

Lunch

Chicken salad, avo, lettuce, walnuts, fetta , oilve oil

Late arvo

1/2 chicken, no skin

Dinner - Fish & chips

Grilled fish, dodgy calamari rings (removed batter)

Knocked back, chips, potato cakes, dim sims, coke and birthday cake!

Before bed

6 x Fish Oil

1 x small apple

teaspoon of almond butter

Cycle 2 Day 2

Warmup

2 Rds

8 x Pullups (4s/4k)

5 x Push Press 20kg bar

10 x Pushups

Then

1 x Muscleup

1 x 50kg Push Press

WOD from Mainsite (scaled)

5 Rounds

5 x 50kg Push Press (rx'd 70kg Thruster!)

5 x Muscleups

400m run (estimated)

3.32/4.19/4.38/5.29/5.29

Total 23.29

Notes: This workout wrecked me, but I actually enjoyed it. Muscleups went smoothly considering I havent done them in a while. Push Press' went up ok, but racking them when I was breathing heavily felt suffocating. Runs destroyed me as usual. God I'm bad at running. Going to be really sore tomorrow , I can tell already.

Food

Breakfast

2 eggs, 1 egg white, milk, pepper (scrambled)

handful of cashews

Teaspoon of almond butter

6 x Fish oil

1 x Coffee (instant , milk, no sugar)

2 x Coffee (espresso, milk , no sugar)

Snack

carrot

cashews

almond butter

Lunch

marinated beef & salad (mush, cuc, cap, lettuce, olive oil)

Snack

4 slices deli ham

Dinner

Skinless chicken breast & salad (cuc, mush, cap, lett, olive oil)

Before Bed

handful of cashews

6 x Fish Oil