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Experience Love Now training log
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Back into it.06.12.11 - 5:30pm w/ BenDeadlift5x 40kg5x 70kg5x 100kg4x 120kg3x 140kg1x 150kg1x 160kgHappy with this as I'm rehabbing my back and hip flexor.Cashout50x over bar burpees1:48Pretty sweet time although I don't recommend doing this without shoes and socks as I lost a lot of skin off my big toes.RecoveryStretching and rolling
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About time you started posting again!3:-O Moo!
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12.12.11 - 5:30pm w/ BenArgh, really need to get back on track with my training!WULots of mobility workThe bear complex with 20kg barThe bear complex with 50kg - not bad but lower back and hip not happyWO - The Bear @ 40kg3 Rounds w/ 60 second rest between each5x (Power Clean/Front Squat/Push Press/Back Squat/Push Press)4:02Great focus on form as my back and hip wouldn't allow anything else.Finished off with strict pullups and L-sits.
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14.12.11 - 5:30pm w/ BrodynWU400m runLots of mobilitySnatch Grip Deadlifts @ 40kg, 60kg, 70kg, 80kgWO - 3, 3, 3, 3, 3 Snatch Grip Deadlift100kg105kg70kg70kgBack not feeling good - BLOODY HELL! Should have gone lighter.Cashout50 hindu pushups2:40Didn't get into this cashout. Sore on the shoulders and too difficult to monitor good reps.
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Sometime before Christmas.Light Helen (16kg KB) - 7:59Tue 03.01.12 - 11:00amPress 5,5,5,5,520kg30kg40kg45kg50kgAMRAP in 1010x tyre flips15x pullups30x squats3 rounds + 6 pullupsFirst session in a couple of weeks. Pullups sucked!
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Thu 05.01.12 - 12:30pm w/ BrodynWU400m runJoint rotations3 rounds - 10x K2E, 10x Pushups, 2x 5x 16kg TGUWO - CindyAMRAP in 205x Pullups10x Pushups15x Squats17 rounds + 3Super happy with this result and was not particularly looking forward to 20 minutes of working out but feel like I smashed it. No shoes and socks and felt like my squats were good although a little slow. Pushups destroyed me.RecoveryStretchingSalad and meatballs
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Mon 09.01.12 - 7:00amWU800m runJoint rotationsPushups/situps/squats/pitols/KB swingsWO - 3 rounds20x 24kg KB swings15x burpees800m run7:53Not bad. Did this at a caravan park in Glenrowan.
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Tue 17.01.12 - 12:30pm w/ JasonWU400m runMobilityWO movementsWO - Filthy Fifty
- Box jump, 60cm
- Jumping pull-ups
- Kettlebell swings, 16kg
- Walking Lunges
- Knees to elbows
- Push press, 25kg
- Back extensions
- Wall ball shots, 9kg
- Burpees
- Double unders
23:03Friggin' hot and steamy. Good vibe today. -
That is pretty close to Rx'd. In fact, your push press is too heavy. Other than that you are all good. Fantastic time mate!
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Cheers Zane. Felt good actually.Have been keeping up to date with your travel workouts. Don't know how you do it!5:30pm w/ BrodynWU400m runMobilitySquats and should mobility w/ PVCWO
5√ó5 (untimed), rest between rounds:
- Kettlebell snatch, left @ 32kg
- Kettlebell snatch, right
5√ó4 (untimed), rest between rounds:
- Kettlebell low windmill, left @ 32kg
- Kettlebell low windmill, right
5√ó3 (untimed), rest between rounds:
- Turkish get-up, left @ 24kg
- Turkish get-up, right
Snatches and Get Ups were hard work. Got two TGUs at 32kg out but shit it was hard work. Couldn't do any more. Loved this WOD. -
Sat 21.01.12 - 10:30amWU500m rowMobility stuffAMRAP of HSPUs, Pistols, OHS, Box Jumps, Wall Balls and PullupsWO - 5x3 OHS70kg70kg70kg70kg70kgWas going to try 60kg but saw Dom smashed out 70kg and was inspired to do the same. Thanks for the help Gav too.WO - AMRAP in 103x MUs9x T2B15x 60cm Box Jumps6 rounds + 1 MUDid this WOD with Adro and had a blast. T2B became difficult very quickly.
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Sun 22.01.12 - 11:45amWURide to Melb. Uni.Light jog/Squats/Lunges/Backwards running/High Knees/Butt KicksWO - 5km run23:10Tried to keep each 400m to 90 seconds but that flew out the window after the first 1200m. Wanted sub 20 but have to work a little harder for that to happen. 2 minutes slower than my PB from about 2.5 years ago. Bloody hot today too which didn't help but so glad I did it.
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Mon 23.01.12 - 12:30pm w/ JasonWU400m runMobilitySnatch skills and practiseWO - Jess - 3 Rounds6x 50kg Power Snatch9x Pullups12x Burpees11:25First couple of rounds had great snatching. I then pressed a few out and had to remind myself to get under the bar. Pullups broke up into the sets of 3 and 2. Burpees sucked but I smashed out the last round and felt awesome/like shit afterwards. Great WOD!
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Wed 25.01.12 - 12:30pm w/ JasonWU400m runJoint rotationsOHS/Pass throughs/Snatch Balance/T2B/Strict PullupsPresses @ 20, 30, 35, 40, 45, 50, 55kgsWO - Press 1,1,1,1,157.5kg60kg62.5kg65kg67.5kgThe last rep took about 7 seconds. The longest press I've ever done but felt awesome to smash it out.Cashout:5 rounds - 40 seconds on, 20 seconds offMax Pistols64 in total
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Nice to be in the gym with you today Gus! Been a while. :)
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Thanks Jess. Training has become the exception rather than the rule and I can see it getting worse when work and study hit. Will need to keep coming in to keep my sanity.Thu 02.02.12 - 6:30pm w/ ZaneWU400m runMobility jazzMax Broad Jump - 5 attemptsBest jump - 3:05m - pretty happy with thisWO - BrenaAMRAP in 10400m runMax PushupsScore: 81 pushupsWas hoping for 80. No engine at all tonight so surprised with this result.
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Sat 04.02.12 - 10:30am Open GymWU500m rowMobilityPushups/Pullups/Squats/Supine raisesDeadlifts @ 40, 70, 100, 130kgWO - 3,3,3,3,3 Deadlift140kg150kg155kg160kg165kgLast set was safe but a little rounded in the lower back for all three lifts. Thanks to Stanecki, Rob and Jess for the encouragement and coaching.WO - AMRAP in 85x HSPUs10x T2B15x Burpees3 + 2First round felt awesome, especially the HSPUs. Got really tough after that. Nice little WOD though,
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Sun 05.02.12 - 12:00pmWU600m rowMobility stuffSpiderman/Bear Crawl/Duck walkPullups/Pushups/Squats/LungesSplit Jerks @ 40, 60, 70, 80kgWO - Split Jerk 1RM85kg90kg95kg100kgMatched my previous PB and reckon there's another 5kgs in there.WO - 7 Rounds7x 75kg Front Squat7x C2B pullups10:07 (scaled to 60kg in round 3)BOY(!!!!!) that sucked. Warming up on the 75kg FS felt super heavy when normally it would be a breeze. Lost the bar in the third round as my fingers kept slipping and wrist was killing me. Had to take an ego check and remove 15kgs to finish. A little disappointed but happy to have finished it. No engine today, feeling sheepish. :)
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Hey-yo Ango!, loving the effort to overcome life's obstacles and make it into the gym!! I'm currently finding that the days that it seems the most acceptable and understandable to miss your training are the days that are the most important to train! What do you think?
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Beat me by 2 reps on that AMRAP on Sat.I might have to start training again. :)
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Yo Brodyn,Nah, not right now. The training is just for fun and good health. I've got awesome work, study and hanging out times that are taking priority. Still feeling fit, just not smashing it fit. Thanks for that though. :)Adam - get on board! :)Tue 07.02.12 - 5:30pm w/ GavWUDU practice3x Duckwalk, Broad Jumps, LungesPushupsWO - 50 Burpee Box Jumps (45cm)3:28Was sharing the box which was a good pace but reckon I could get sub 3:00 on this. My try it on the weekend, anyone keen?WO - Running (what a stupid idea)1200m run - 4:263 min rest800m run - 2:553 min rest400m run - 1:14Loved the running. Was neck and neck with Rob with the two of us yelling and encouraging each other. Awesome!
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Wed 08.02.12 - 5:30pm w/ BrodynWU400m runMobility stuffGroiners/hindu pushups/mountain climbers/good mornings @ 20kgPower clean and Jerks @ 20kg, 50kg and 70kg.WO - AMRAP in 105x 70kg ground to overhead7x pushups9x GHD situps5 + 10Absolutely loved this workout. The weight was perfect to be really friggin' hard 3rd round in but still doable after a couple of breaths. Loved the intensity in tonights class.
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Thu 09.02.12 - 5:30pm w/ GavWU500m rowMobility and Joint RotationsHSPUs/Pullups/PistolsPresses and Thrusters @ 20kg2x 3x 24kg TGU each armWO - Jackie1k row50x 20kg Thrusters30x Pullups7:36Not bad. Row sat around a 1:50/1:55 split, thrusters broken into 4 sets and pullups a bit of a mess (9, then 5, then 3, then 2s). Was fun though. :)
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Sat 10.02.12 - 9:00am w/ AdamWU800m runJoint rotationsSpiderman/Bear Crawl/Inch wormWO - Press 5 x 360kg (f3)55kg55kg55kg55kg1RM is 67.5kg so thought I'd takle the 60kg. Failed the 3rd rep and found the 55kg challenging.WO - Max Pistols then max bar hang2 minute rest after each round18 and 0:50 - overhand20 and 0:40 - underhand15 and 0:30 - overhandGreat vibe in today's class.
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You were very well hung Ango!
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Of course Zane. That's Ango 101. Full marks to you.Tue 14.02.12 - 6:30pm w/ GavWU400m runbent knee twists/scorpions/cat-camel/fire hydrantsgood mornings/mountain climbers/groiners/lungesfront squats @ 20, 50 and 80kgWO - 5 x 3 Front Squat105kg105kg105kg105kg105kg (f3)Good to know where I'm sitting with these bad boys.3x Max HSPU w/ 2 min rest866Used a kip. Pretty happy with this actually.
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Wed 15.02.12 - 5:30pm w/ BrodynWU400m runMobilitySquat therapyWO - Bridget5 rounds20x 9kg double squat wall balls15x pullups10x situps (used GHD)15:30 somethingThis WOD destroyed me. The double squat WBs were a nightmare. Couldn't do normal situps as my bakc shouldn't be rubbing on anything for a while so hopped on the GHD which was "nice".
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Thu 16.02.12 - 12:30pm w/ JasonWU400m runMobility and activation movementsDeadlifts @ 40/70/100/115kgRing dipsWO - 21-15-970% 5RM deadlift - 115kgRingdips400m run after each set10:21Breathing on the run became quick and I found it challenging to slow it down and hold big breaths for the deadlifts. I loved this WOD. It still sucked arse....
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Are you enjoying the current program?
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Hell yeah Adam. I feel as though it's sitting right in my nice spot.Tue 21.02.12 - 5:30pm w/ GavWU400m runMobility workPush Jerk and Split Jerk practiseBack squats @ 20, 50 and 80kgWO - 5 x 5 Back Squat110kg110kg110kg110kg110kgFelt good and felt heavy. Haven't lifted this heavy in a while. I reckon I could get out a single at 120kg or 125kg at the moment.Cashout: 25 burpees as I was late to class. All good form and strung together.
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Wed 22.02.12 - 5:30pm w/ ZaneWUMobility and hip opening exercisesPower cleans at 20/50/70kgWO - Complete 8 rounds:
- 3 power cleans @ 75% of body weight
- 3 broad jumps for max distance
Once you are done with your power cleans, perform 3 broad jumps for max distance.
Power cleans done at 70kg. Form felt great, should have tried 80kg
Longest Broad Jump was 2.97 metres.
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Fri 24.02.12 - 6:30pm - Games SquadWU500m rowMobility workBurpeesWO - AMRAP in 7Burpees125 repsVery happy with this. Great encouragement from everyone around me. I really wasn't looking forward to this and felt nervous all afternoon but was stoked to have scored this number.
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Sat 25.02.12 - 10:00am open gymWU500m rowMobility workPushups/Pullups/SquatsWO - Powerclean and push jerk5x 40kg5x 50kg5x 55kg5x 60kg5x 65kgFelt great. Aim was for quick reps so the catch in the powerclean became the push in the push jerk.WO - Overhead squats5x 20kg5x 30kg5x 40kg5x 50kg5x 60kg1x 70kg1x 75kg (f)Nearly had the 75kg but lost my balance. Has been a while for the old OHS so happy with this. Mucked around with some butterfly pullups too. May have pulled something in my lat.
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Thu 01.03.12 - 5:30pm w/ BrodynWUMobilityHip opening workBacksquats @ 20/40/70/95kgWO - 5 x 2 Back Squat2x 120kg2x 122.5kg2x 125kg2x 127.5kg2x 130kgWas unsure of where my BS was at. Now I know. Still had a bit left in me too I think.WO - AMRAP in 510x squatsMax pullups10m run30 pullups and 8 rounds
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Fri 02.03.12 - 5:30pm w/ Cris and ScottWU400m runMobilityRunning techniqueWO - 4x 400m run w/ 3 minute rest between rounds1:031:081:131:15Hard, but fun.Then 3x Max bar hang.1:56, 0:31, 0:59
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Sun 04.03.12 - Games WOWU500m rowMobilityOHS at 20kgPower Snatches @ 20/35/50/60kgWO - Games 12.2 event - 10 minute time limit30x 35kg30x 62.5kg30x 75kgAMRepsAP @ 95kgGot out 47 reps. All of the 35s and 17 of the 62.5ks. Happy with this as my 1RM is 65kg. Reckon I could have gotten 55 had I tried again a couple of days later but happy with this.
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Tue 06.03.12 - 6:30pm w/ GeorgeWU400m runMobilityDeadlifts @ 40/70/110kgWO - Mucking around with Deadlifts3x 140kg1x 150kg2x 1x 160kg1x 170kg - a bit rough5x 140kgFun, form was OK.Cashout - 5 rounds30x squats50x double unders2x 10m shuttle run10:07Double Unders were a mess. I don't want to blame the rope but I'm going to. Used Gibbo's after he finished and smashed out the last 50.
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Thu 08.03.12 - 6:30 w/ ScottWU400m runMobilityMU progressionsPush Press and Push Jerk @ 20/40/52.5kgBox JumpsT2BWO - Games WOD 12.3AMRAP in 1815x 24" box jump12x 52.5kg shoulder to overhead9x T2B6 rounds + 19Shoulder to overhead got heavy in the second round and I was down to doubles and singles. Not my forte but fun none-the-less.
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Sun 11.03.12 - 12:00pmWU500m rowMobilityPushups/Squats/PullupsFront Squats @ 20/50/80kgWO - Front Squat3x 95kg3x 100kg3x 105kgWO - AMRAP in 105x pullups10x pushups15x squats10 rounds + 1
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Mon 12.03.12 - 2:00pm w/ Nic in the Carlton GardensWU800m runMobilityPushups/Squats/Pistols/KB swingsWO - AMRAP in 1210x burpees15x 24kg KB swings20x pistols4 rounds + 31Pistols got hard really quickly. A fun session in the sun.
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Thu 15.03.12 - 6:30pm w/ BrodynWULots of mobility stuff, too much to mention but was feeling pretty stuffed afterwards.WO - 5 roundsMax. dynamic push-ups50 yard farmer’s walk, 32kg KBRest 60 seconds between rounds65 pushups. Was feeling fatigued after the first 10 so happy I got this many out. Not my forte so good for me to do.
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Fri 16.03.12 - 5:30pm w/ ScottWU400m runMobility workWall balls/DUs and MUsWO - AMRAP in 12150x 9kg Wallballs90x Double Unders30x Muscle UpsScore: 15 muscle upsWallballs felt pretty good but destroyed my arms for the DUs. These were broken into about 7 sets. Muscle ups were all singles with about 10 to 15 seconds rest between each. Felt pretty good, I liked this WOD.
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Thu 23.03.12 - 5:30pm w/ BrodynWU25x burpeesMobilityPress, Push Press and Push Jerk practiceWO - 5 sets3x Press2x Push Press1x Push Jerk @ 52.5kgWO - 5 rounds15 meter 20kg OH lunge2x 15 metre shuttle run2:30Legs turned to jelly on 3rd round. Was hilarious trying to run after that, or even stand.
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Sat 25.03.12 - 11:30am - WOD 12.5 stylesWU750m rowJoint rotationsPushups/pullups/squats/front squats @ 20kgThrusters @ 30kgWO - AsMuchWorkAsPossible3x 45kg thrusters3x pullups6x 45kg thrusters6x pullups9x 45kg thrusters9x pullups15x 45kg thrusters15x pullups18x 45kg thrusters18x pullups etc...Score - 93 - 3 reps of the 18x thrustersPretty happy with this. Felt a little ill mid event and last set of pullups went to singles. Glad with my efforts over the last few weeks as I've only been able to train 2 - 4 times a week.
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Tue 27.03.12 - 5:30pm w/ GeorgeWU800m runMobility and activationPress @ 20kgPush Press @ 30/40/50kgWO - 3,3,3,3,3 Push Press70kg75kg80kg (PB)82.5kg (f2)82.5kg (f2)80kgWas supposed to be 5x 3 but the first 3 sets felt easy. That extra 2.5kgs destroyed me. My previous 1RM was 80kg so super happy.Then a couple of Muscle ups to L-Sits - 23 secs and 16 secs
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Fri 30.03.12 - 5:30pm w/ ScottWURowing, Half Gassers, Mobility, quadrapedal stuffRow techniqueWORow 1kRun 1.2k8:10Felt good on the row but could have pushed a little harder and just got in under 8 minutes. Happy with this though and was looking forward to this WOD.
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Sat 31.03.12 - Open gymWU500m rowJump ropeMobilityQuadrapedal stuffThe bear complex @ 20/40/50kgsWO - The bearPower clean, front squat, push press, back squat, push press x53 rounds, 1 minute rest between rounds65kg60kg60kg8:23Thought I had 70kg in me but not today. I should have given myself more time between reps and used a more agressive dip drive for the push presses.Max box jump - worked up to 135cm. Happy with this.
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Mon 02.04.12 - 12:30pm w/ JasonWU400m runMobility stuffFront squat tech w/ 20kgFront squats @ 40/60/80kgWO - 5 x 3 Front Squat105kg105kg110kg112.5kg115kgThe 105 felt fine so thought I'd step it up. Didn't think I'd be even close to 3 x 115 so really happy with this.5x Max HSPU w/ 2 min rest between rounds.23 HSPU in total.
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Fri 13.04.12 - 5:30pm w/ ScottWU800m runMobility workPower clean techWO - Power Cleans2x 3x 50kg2x 3x 60kg3x 70kg2x 1x 80kg2x 1x 85kg2x 1x 90kg (f)Pulling early at 85 and 90. Felt like I was getting under pretty well though.
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Tue 17.04.12 - 5:30pm w/ ZaneWU800m runMobilityPush Jerk TechPullupsKB swingsWO - Helen3 rounds400m run21x 24kg KB swings12x pullups8:58Not bad. I think I:ve done this sub 8:00 before with butterfly pullups ansd quicker running. Happy with this today.
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Wed 18.04.12 - 5:30pm w/ BrodynWUHalf gassers, high knees, butt kicks etc.Push press techniquePush presses @ 20/30/40/50kgBox jumpsPushupsWO - AMRAP in 107x 50kg Pushpress7x Pushups7x 60cm box jumps8 rounds + 2 reps.Right in my zone for 10 minutes. Starting breaking up the PP sets at round 5. Quite destroyed afterwards. Great energy in gym.
