Weekly Review

Feel Was feeling great on back of a rest.
A. Squat snatch; build to a max
Got to 72.5kg Missed a few at 75kg so I didnt persist.
B. Back squat; build to a 3rm
Got to 150kg Same as last week and felt bloody heavy.
Muscle up
Squat snatch 135#
Very Frustrating I thought I would do well at this (around 10:00-12:00) As 60kg is a weight i could walk up to cold and bang. Did first set of M/U in a bit over 2mins. And couldn’t snatch. It felt as though I had never done it before. Press out catching in front missed a couple squating on toes.
Battled through for 16:20
I seem to struggle with Max Oly after a rest. Is that normal?
Feel 6/10
Felt like shit, tired and lethargic. Got up and help get the kids ready for school then was that tired I went back to bed for another hour and a half after sleep 7/8 hours that night. However……. see results.

A. Split jerk; build to a 2rm *****New PR 110 x 2********
tried for 115kg got the first but missed the second. Also a new PR

B. HSPU; 5 reps on the 45 seconds for 10 sets
When this was written I was expecting a fail very early in fact I though maybe 2 sets on this time then fail.
Got Through 7 set UB on the .45 this blew me away Then got 4+1 on the 8th, 9th I missed only managed 4 then got 5 on the next 45sec.
This gives me 49 in 7:30 ******New PR******
C. Power clean; build to a moderate effort TnG 5
Got to 85kg comfortably tried 90kg got first 3 then my fingers slipped off to regrip. Weight not a prob. Growing in confidence with these if they came up in a workout.
Row 1k for time
I took it too easy. Didn’t really think of a strategy too well on this one. It was over and I had too much left in the tank
T: = 3:36 When I got off it felt as though it was about 90 maybe 95%. breathing was light and legs felt pretty good.
Go figure. Was feeling like shit and once I got going felt great and set 2 PR’s
Feel 8 – Saturday Arvo at 3:30pm and for middle of winter it is 28 degrees i think thats about 100F
4 rounds for time:
run 400m
15 OHS 115#
T: 13:59
Never done this one before let alone slightly heavier.
First run 1:47 + 15 UB
Second 11/4
Third 10/5
Last 8/7
Ran was tough heavy headwind at 200m turnaround. Weight felt ok. Not once was dropped due to shoulder fatigue or instability. Legs after 1st set UB were cactus.
Feel – Considering an early start was feeling really good. 8/9
A. Squat snatch; build to 80% and perform 6 singles; rest as needed bw reps
Built to 65kg no misses felt good. Short rest B/T sets
B. Squat clean and jerk; build to a 87% and perform 3 singles; rest as
needed bw reps
No misses got to 95kg and felt easy especially jerk. Temptation was there to go further.
C. Muscle up tech work 10 min.
M/U feel ok hit some doubles
thrusters 135#
CTB chin ups
All sets UB 2:45 however was a pause after each rep at the shoulders.
Feeling good.


MAP Training & Skill Work

Feel 8/9 -Had a great nights sleep with a good breakfast.

10 min amrap @85%
Run 200m
40 double unders
6 Rounds (all but 1 set UB)
rest 5 min
10 min amrap @85%
row 350m
10 box jumps 20″
5 Rounds (TNG last 3 sets)
rest 5 min
Airdyne 10 min @85%
133 Cals (oh how i’ve missed this bad boy) This by far was the hardest. Breathing was an issue just the legs lacked some sting.
A. Power clean and push jerk; 3 reps on the min for 12 min @55% 1rm
Best I’ve felt on these @ 62.5kg All sets TNG focus on speed. Jerk felt easy.
B. Muscle up tech work (1-3 reps on the minute depending on how you
feel/confidence with the movement/etc)
First few were shaky as I haven’t done M/U’s in over a month. The big win was after a few went to a jump up from the ground without relying on a box to set my false grip. Was getting doubles easy prob did 6-8 sets
4 sets @100%:
5 deadlift 315#
10 CTB chin ups
rest 3 min
.35 UB
.33 UB
.47 7/3
1.09 5/5
Back two sets started to take its toll on my CTB hands were sore from Deads. Deads felt relatively easy.
OFF – Mobility day today hope to spend an hour on full body.


Week in Review 6/8 to 11/8

Feel – 8/9 Good sleep. Well rested from yesterday.

A. EMOM 2 x Thrusters adding 5kg each minute until fail

60kg Success
65kg Success
70kg Success 
75kg Success 
80kg Success
85kg Success
90kg Fail – Got the Squat Clean missed the press. Prob should have power cleaned then Front Squat to keep bar a little closer to midline. 

B. 10 Min AMRAP
1 Rope Climb @ 15′
2 Squat Clean @ 100kg
Score = 6 Rounds + 1 SQC
Was happy with this. Underestimated the weight first few reps and wasn’t aggressive enough. Missed my 3rd rep then no misses from then. Missed out on completing this WOD by 3 reps based on regionals time cap and rep scheme.

5 Rounds
Row 500m
15 Burpees
T: 16:52
first row was just under 1:50pace then slowed to about 2:00/2:02 for remaining. Done 2 other sessions similar over the last 3 weeks so new what to expect. Morning session didnt take too much sting out of the legs. Was feeling pretty good.

Rest Day – Had an early start to work at 5:00am which could get out of and with the double day scheduled thought better to shift things around and take a rest. first in 5 days.

Feel – 5/6 Did the session late in the afternoon. Tired and lethargic haven’t been sleeping that well due to O/S travel.

A. Build to a 3rm TNG Power Clean
B. Max Effort CTB Pullups rest 5 Mins x 2
C. 30 Power Cleans @ 90kg with 30 D/U @ top of every minute
D. 10 Min AMRAP
Power Clean & Jerk
Box Jump @ 24″ w/step down

A. 90kg Wasn’t the weight its more flexion in my wrist that my pinky on my surgery hand slips off
B. 14 CTB then 16 CTB
C. 16:20
This was hard by middle sets felt as though it was a double under – athon with several rounds just doing back to back double unders. My strength of Oly feels a little down a the moment. Felt good 1st minute as did 8 went out too hard.
D. Weight was light but did’t have too much left in the tank. Mentally loved the volume as I had to step up to the mark although feeling a little flat before the session. 


Feel – 7/8 Was feeling pretty good a little tired terrible sleep as bloody dogs woke me up in the middle of the night.

A. Every 30 Seconds for 10 Mins 1 Snatch @ 50kg (approx 60%)
B. Build to a tough 3RM Back Squat
C. Dianne
Deadlift @ 102.5kg

A. Feel OK no misses
B. These felt slow out of the bottom compared to recent times only got 140kg
with 10% up my sleeve.
C. 8:52 *************New PR************ (5 sec)
Not sure why but I was a little disappointed with this time although a PR. Need to work on my middle sets. I actually broke my deads on my 15’s which I didn’t do last time.

Feel – 6/7 Body felt good warmup was shit house pretty much 3-2-1 Go. Still tired
4 Round for time
400m Run
25 Burpees
500m Row

T= 27:14
Competitor Time = 21:47

This was a WOD from our box prog. Legs felt heavy. 


Feel – 7/8 for some reason had a bit of energy after being in airports and 2 flights for 26 hours. Felt i need to do something prob a dumb thing to do. Maybe wanted to prove to myself that I hadn’t lost too much conditioning.

A. “Isabel”
30 Snatches for time @ 135lbs
4:24 (not sure where this equates to my PR cant recall doing a power snatch Isabel in years.
B. 10Min AMRAP
21 Box Jumps @ 24″
15 WallBalls
9 CTB Pullups

Score = 3 + 4 WallBalls
Dumb to do these after getting off a flight. When nutrition and sleep wasn’t the best.


Update from USA

Sat 3-Aug

This Sessions was done a CrossFit Karma at Manhattan Beach.

A. 5 x 120m Farmers Carry @ 32kg
rest 2:00 Mins
B. For Time
200m Run
50 Sit Ups
400m Run
25 Pushups
800m Run
25 Pushups
400m Run
50 Situps
200m Run

T: 15:05

This Session was done in the hotels carpark.

5 Rounds
50 Double Unders
10 Alt Pistols
5 Strict HSPU’s

T: 13:05

Fri 2nd Aug

Session done at Brick CrossFit in Hollywood

A. Sumo Deadlift 5 x 5 @ 132.5kg
Felt heavier than normal deads. Hadn’t done any DL for a while.
B. For Time:
Sumo DeadLift @ 185lbs
Slam Balls @ 40lbs

T: 7:14

Back felt really tight by the time I got to my set of 7/8’s

Thurs 1st Aug

Did an Oly lifting Session @ CF San Fran Cisco

A. Muscle Snatch 1-1-1-1-1-1-1
B. Snatch Balance 1-1-1-1-1-1-1
C. Sq Snatch 1-1-1-1-1-1-1

A. 45kg Across
B. Built up to 75kg (new PR I think)
C. Built to 185lbs missed my last set. 

As I am typing this Blog entry I am sitting back in Sydney Airport after a 14 Hour flight from L.A feeling pretty good as I got about 7 hours sleep on the plane. I try not to continuously eat. Had dinner at the airport at 9:00pm before I boarded and then ate Breakfast 1 hour before landing. I think this helps with Jet Lag.

Prob do something light this arvo just to blow out a few cob Webs. Was gone 19 days and ended up doing 16 sessions in total. Was happy with this considering on holidays and didnt always have access to gear or a box.

Weekly Training

25 July

This was done at a globe gym

A. Press 5-3-1-5-3-1 rest 2 Mins
A2 Strict Pullup 5 x 7 rest 2 Mins
B. Wide Grip Lat Pulldowns 4 x 8 + 1 x 20
90lbs x 4 sets, 1 x 70lbs
C. 3 x 10  One Arm Row no rest between reps or sets

26 July
30 Min Z1
was around manhattan beach so there were a few hills kept it light.

27th July

Second day of games early start late finish. No training had it as a rest day.

28th Jul

10 Rounds in hotel room of 

10 Pushups
10 Hollow Rocks

29th Jul
Flew to San Fran Cisco Early that arvo did a WOD at CF San Fran

Dumbell Thrusters @ 50lbs
Ring Dips

30th July

AM – Another Class @ CF San Fran

A. Find a heavy Box squat
then 2 x 1 @ 90%
then 2 x 2 @ 80%
B. 10 x 5 Push Press rest 2 Mins
Hit 185lbs for sets 6-10
C. 4 Rounds
4 Double KB Russian Swings @ 24kg Per Arm
1 KB Clean
4 KB Front Squat
4 Walking Lunge
4 Burpee on KB’s
4 T2B

On Lat Pullup down machine at hotel gym with handles did 
A. 3 x 12 Muscleup pulldown low to the chest in false grip
B. Seated Horizontal Row 3 x 10
C. Bent Over Reverse Flys 3 x 8

Keep all sets moderate with a 2-3 pause at chest for A & B that is my weakest area on a CTB & M/U

31st July
Drove down to Santa Cruz to visit NorCal

A. EMOM 3 Back squats @ 110% of BW

20 Back Squats @ 195lbs (BW)
30 Box Jumps @ 30Inch
40 KB Swings
50 Wall Balls

T: 8:44
Did my 20 BS UB and felt easy. 
then did 2 x 15 box Jumps 
KB’s done in 3 sets 20/10/10
Wallballs done in 15/15/10/10

Good WoD Legs felt fatigued. Tomorrow I plan on doing some hill intervals then doing Di Fu’s oly class at CF SF to get some oly in. I miss that.