Schwartz’s @Melbourne
The coach seemed friendly enough from our phone conversation. But from the moment I met him face-to-face, I knew he is a no-nonsense kinda guy.
The gym was huge, complete with nine lifting platforms and all the equipment you absolutely need to cover every variety of Crossfit wods. Ropes, dynamax balls, GHD machines, Concept2s and not to mention the patented reverse hyper. And most of em were sourced from Rogue Fitness Australia. I wonder where he gets the moolah for all these equipment- it seems that they are doing pretty well.
After Coach Benji ran through a couple of preliminary questions to access my ability ie “How long have you been doing this… So you can muscle-up?” (That seems like a standard people should aspire to as far as getting free reign in another Crossfit gym), I had the freedom to do whatever I choose to. The beginner’s workout involved wall climbs, which I thought was an absolutely smasher for those new to the sport. It seemed harder than the intermediate one:
5 rounds for time:
10 power snatches @42.5 kg
10 Burpees
10 Box Jumps
Time – 17:27
I decided to warmup with the rower and take the bait on this one, before realizing there is another one that you’re supposed to do after that. I don’t want to get into that one, suffice to say that it involves climbing their rope to a uncomfortable height. Sure, there were landing mats under. But still, I don’t have the technical proficiency nor the balls to take it on.
I gotta know an Aussie dude who happened to finish that wod. Apparently he has only been crossfitting for 6 months and he did the same workout in 13 minutes. Asshole. I’ve concluded that we Asians are really way behind as far as our base conditioning and overall fitness prowess is concerned. Here is a colossal of a man who picks things up so easily because his culture dictates it to be FUN. I realized I need that. I gotta get back to enjoying this again. An attitude that embraces a cocktail approach of fun and tenacity seem to bring more success to this nation of just 20+ million people. This was further reinforced by my conversation with Crossfit Games competitor Chris Hogan, whom I met on the way to the bathroom. The dude just does it because he considers it play and an enjoyable experience.
The standard is high here, with the top five scores for each Girl wod kicking any of our asses at Pushmore. A good wake-up call indeed.
Unleash the dragon!
First day of the lunar new year.
Clean technique session with the Kirksman. I started with a couple of squat cleans as a warm-up before moving on to power triples. Focus was to move the bar as close to the hips as possible before getting under the bar by stomping the foot down.
Shen, Kirk and I proceeded to finish off with front squats. I worked my way to 3 reps of 130. Tried to hit my old PR of 140 but I was clearly burned out from all the technique sessions. Till next time.
Coconut shake. Best recovery drink. Ever!
Back to the Old Skool
Back Squats
3-3-3-3-3
130kg, 130, 130, 135, 140
Snatch technique session with the Kirksman. Working with a 45kg bar.
Celebrating new year eve’s is not an excuse for sitting on your bum and feasting on all the goodies. On this day, we train!
Quad Burner
Run 1.6km for time.
Rest*, then:-
Run 1.6km for time.
7:44 ; 8:33
5 rounds of:
50m sled pull @25kg
3 sets of L-sits holds on rings:
20 secs, 24 secs, 30 secs
I didn’t always think I need to work on my running. But lately my recent sprint sessions revealed a glaring weakness in my arsenal – I was heavy and slow. Every step seemed to take the wind out of my lungs and my cadence was limited by the heavy trotting on the tarmac.
Back to the drawing board. This means more work on running mechanics through drills and sprint repeats. This means embrace the suck.
First bite at the ropes
Partner Wod
For 10 minutes:
While a partner is completing 10 thrusters, the other performs as many rope climbs as possible.
55 thrusters @45kg and 10 rope climbs
Five rounds for time of:
10 Kettlebell Swings @ 40kg
20 Burpees
30 Double Unders
Time – 20:05
After sitting in traffic for 2 hours, I was immediately called upon to start the partner workout with Vinny the moment I stepped in. Thrusters felt good during the first round but I figured the ability to churn it out with constant efficiency will go down after that. I was right. The ropes completely taxed my arms, not to mention that I forgot to practice getting up at least once – I fell off on the first try because I forgot how to hook my foot.
The daily wod crushed me half an hour later. It was difficult enough to complete this after the first one – I had to bump up the kettlebell weight to 40kg. Felt really heavy on the last round. I had no engine left for the burpees. The DUs were pretty much the recovery.
It turns out that these partner wods will be a regular weekly fixture.
Ouch.
What is your profession?
In 15 minutes, complete as many rounds as possible of:
7 Power Snatches @ 60kg
15 Push Ups
8 rounds + 2 snatches
Felt great on the snatches and tanked on the push-ups. I didn’t think I could do well today but certainly surprised myself. I’ve decided to take it easy today and work on my rope climbs.
On a rampage
Five rounds for time of:
12 Wall Balls @ 10kg/5kg
12 Toes-to-Bar
Time – 6:38
Overhead Squats
3-3-3-3
60kg, 70, 80, 85
Practise back levers. 5 x 5
Partner Wod
10-9-8-7-6-5-4-3-2-1
Ring Push-ups
Strict Pull-ups
While the partner is performing each set, the other rests.
Time – 25: 39
Not Letting Up
Presses @75kg
Every minute perform 1 rep for 10 minutes.
Five rounds for time of:
10 Deadlifts @ 100kg
10 Handstand Push Ups
30 Double Unders
Time – 8:39
Weighted Single Leg Squats
3-3-3-3-3
30kg, 35, 40, 45, 50
3 rounds for time:
10 CTB Pull-ups
20 Lunges (with a 60kg sandbag)
Time – 4:58
3 sets for time of L-sits (on the kettlebell)
1st -21 seconds
2nd – 24 seconds
3rd – 26 seconds
The Not So Silent Retreat
Took a walk around Janda Baik and found a nice spot for this.
100 Burpees for time:
6:48
Almost a minute faster than my usual. Gotta work more on this and push the lactate threshold. Thanks to Michding for timing this.
I couldn’t wait until Monday to get my legs moving again. So I turned on the afterburner at Pushmore with Yekar and Soonwei.
10 rounds of 200m sprints.
38-42 secs.
I’m getting more comfortable with this range of speed.
The Storm Before the Calm
21-15-9 reps for time of:
Chest-to-bar Pull Ups
Handstand Push Ups
Squats x 3
Time – 8:12
Strong finisher to the week before I head off to my weekend of vowed silence. Those pull-ups always bothered me in the past. But surprisingly I could steer through em with minimal breaks in between. I just kept reminding myself not to rest at all on the squats to make up time. A satisfying end.
The Mighty Six
“Death by Clean & Jerks”
With a continuously running clock, do 1 clean & jerk the first minute, 2 clean & jerks the second minute, 3 clean & jerks the third minute.. continuing for as long as you are able. Use as many sets as needed to complete the reps for each minute.
9 rounds + 8 reps @60kg
Partner WOD
One person does 50 sit ups while the other holds the plank, swap then repeat for 40, 30, 20, 10 reps
Weighted Pull-ups
3-3-3-3-3
20kg, 24, 28, 30, 32
3 rounds of 800m sprints (2 minutes rest in between)
Average time – 2:40
ONE THOUSAND rope skips
AMRAP for 1 minute:
100 pushups
48 reps
The 10 second deadlift
Deadlifts
5-5-5-5-5
165kg, 170, 175, 180, 185 (2)
In 15 minutes, complete as many rounds as possible of:
3 Kettlebell Presses @ 24kg/16kg, Left & Right
5 Kettlebell Snatches @ 24kg/16kg, Left & Right
7 Box Jumps @ 30″
8 rounds + 2 snatches
3-man partner wod
3 rounds:
While one man is performing 50m Sled pull @50kg
Max Reps Ring Dips
Handstand Hold
Frustration with the rings
I wanted to complete the workout today. But the moment I tried to pull myself up on the rings, the desire doesn’t justify my ability to do so.
So frustrated.
With this girl, it’s all about the run
“Nancy“
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Time – 17:13 (PR)
Unbroken
Seven minutes for max reps of:
Kettlebell Push Jerks @ 24kg/16kg.
*These are total reps for both arms.
Rest 2 minutes, then:-
Three minute for max reps of:
Double Unders
108 presses (Unbroken), 170 double unders
10 rounds of 200m sprints (2 minute rest)
Average time : 38-43 secs
21-15-9 for time:
Russian Twist @20kg
Weighted Sit-ups
Time – 4:58
Monster Day
Snatches
2-2-2-2-2
50kg, 55, 60, 65, 70, 75(f)
Pause Back Squats
110kg x 3 x 3, 120kg 3 x 3
“G.I. Jane”
100 Burpee Pull Ups for time.
*Aim to have the pull up bar approximately 1 foot above your max reach.
Time – 20:36
Today I may have pushed a lil too hard with the combination of two big strength work and a really tough metcon. The snatches felt good but I was totally spent after going for a 1RM. Going up on the concentric phase of a pause squats really tests your hamstring strength without the reflex response!
I was just relieved at the end of the session.
Quality over quantity
Overhead Squat 3-3-3-3-3 reps
80kg, 85, 90, 95, 100 (2)
I went a lil too wide on my stance on the 100kg set and probably took too long to set up for each one. It’s always good to know that your 1RM has gone up when you could perform an extra rep.
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg
12 Handstand Push Ups
Time – 12:23
One of my goals for this year is to keep my workouts shorter in order to maximize strength gains. 5 rounds was therefore not an options. This was a good experience in lactate training – keep the body on the move at all times. I was keen to try to stay within my Helen time but the HSPUs were punishing on the third round. There were signs that I need to work on my runs as well. Finished off the day with 10 muscle-ups.
New Year’s Eve Orgy
I came up with a crazy idea to do all the girls on New Year’s Eve.
It turned out to be one hell of a party!
“Isabel“
For time:
Snatch 135 pounds, 30 reps
Time – 5:05
“Linda“
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight @120kg
Bench press: body weight @80kg
Clean: 3/4 body weight @60kg
Time – 35:35
Set up three bars and storm through for time.
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Time – 32:43
I wasn’t gunning for a PR today (well, maybe for Isabel) By the time I hit “Linda”, my engine was fried and it was just a mental game I play with myself – to get through rep by rep and finish the new year with a bang. I remember there was a time 4 years when I couldn’t even complete the first round of Linda as recommended. I’ve come a long way.
Turned out that I wasn’t sore the next day. To which I say, mobility and alcohol really helps!
To a new year full of hope and surprises.
Hybrid Bench Day
Bench Press
Worked to a heavy 100kg and then proceeded to do 10 sets of bodyweight sets @80kg.
In 15 minutes, complete as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats(alternating)
30 Double Unders
9 rounds + 8 squats
Everything felt sore and tight except the chest. What JW and I did was a hybrid of heavy bench sets, finishing with some dynamic work. Those bodyweight lifts felt fast and good as I worked on spreading the bar.
The wod was just a grinder and I was telling myself to keep moving. Usually, the handstand pushups are not the limiting factor. But due to heavy work on the shoulders the past few days, I couldn’t piece them together during the last 5 minutes of the workout. Those pistols and double-unders felt good though.
When hook grip was everything
Five rounds for time of:
9 Deadlifts @ 60kg
6 Hang Power Snatch
3 Overhead Squats
Time – 11:32
Feeling the effects of yesterday’s wod and toying with deadlifts, I was wondering if my back would hold up. Those hang power snatches took the lift out of me. Technical proficiency still needs work as it would appear that I’m muscling up the bar rather than getting under it. This definitely humbled me.
Rest that was too long
Back Squats
3-3-3-3-3
130kg, 135, 135, 135, 135 (2)
For time of:
Run 1km
3 rounds of:
25 Pull Ups
7 Push Jerks @ 85kg
Time – 17:26
There were times when a week worth of rest was just the right tonic for my weary body. And then there was this three hiatus I took – taking every opportunity to catch up on whatever sleep I may have missed for THE WHOLE YEAR. The expectation was to crush it the moment I return but unfortunately as the adage goes, the spirit is willing but the flesh is weak. I felt I was carrying heavy steel plates the moment the bar left the rack. Pull-ups felt laborious during the wod. Sometimes I asked myself, “What is the point?” But it is during these moments that I must continue to plow through. These are mental games that we play with ourselves everyday.
No more idle rest days for me anymore.
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