I'm Tanz and I live in South Auckland, New Zealand.

Have been crossfitting since October 2011 and haven't looked back. This blog is pretty much to log my workouts, progress and random thoughts.
February 27th
7:10 AM

WEDNESDAY 27/02/14

STRENGTH

Front squats

  • 3 x 80 kg
  • 3 x 80
  • 3 x 80

Clean pulls + Power clean (4x2+2)

  • 60 kg
  • 60
  • 60
  • 60

Power cleans 

  • 65 kg
  • 65
  • 65
  • 65

Power snatch

  • 45 kg
  • 45
  • 45
  • 45

Snatch pulls - 2 x floor, 2 x hang (4x2+2)

  • 55 kg
  • 55
  • 55
  • 55

Am feeling much more confident with getting under the bar quickly and efficiently. Focus today was still bringing the chest back into the second pull with the snatches.

* * * * *

CARDIO

10 rounds

  • 30 sec sprint on the rower
  • 30 sec rest

DONE! 

February 26th
10:40 AM
Via

eternalathlete:

I meant to post this a couple days ago.

How cool is this tough? Jump rope clinic that was at mdusa over the weekend

What the..

10:24 AM

TUESDAY 25/02/14

Thanks so much for the warm welcome!

@everyrepcounts said: Welcome back Tanz! I have missed you. Glad your box is going great! How is Sam? When are you guys getting married?

Omg we will rival all engaged couples for longest engagement ever haha. Focus is on the box at the moment, then we will finally start saving for the big day :)

* * * * *

Morning - Sprint intervals

8 rounds

  • 400m sprint
  • 1 minute rest

Completed: 21.35 mins

It’s been about 3 weeks since I’ve done any dedicated sprint intervals.. And I felt it. 

* * * * *

Arvo - Strength

Back squats

  • 3 x 80 kg
  • 3 x 80
  • 3 x 80

Snatch pulls (ground) / power snatch (4 x 2 + 1)

  • 45 kg
  • 45
  • 45
  • 45

Power snatch  

  • 3 x 45
  • 3 x 45

Power cleans / jerk (4 x 2 + 1)

  • 55
  • 55
  • 55
  • 55

Lots of focus on bringing the bar back off the ground and lifting the chest once it’s passed my knees. Squats are feeling really good at the moment, yayyyy.

Ran out of time to do clean pulls - will get them done tomorrow.

February 25th
3:44 AM

MONDAY 24/02/14

Omg, it’s been about 6 months since I’ve posted in my blog! Sorry, blog.

I have definitely missed keeping up to date with everyone on here, can’t wait to read up on all the progress :)

Things have been really busy with the (now not so new) box, but I wouldn’t have it any other way. I even took a years’ leave from my day job to run the box full time! Best decision we ever made.

Since opening the box, my own training had taken a back seat. Looking at my stats page on here - not much has changed :/

But I made a decision early this year to get back into it and compete in a well known local comp in August.. So I needed to start logging properly again to keep track of progress. 

Looking forward to it!

* * * * *

Arvo - STRENGTH

Squats

  • 5 x 60 kg
  • 5 x 70
  • 5 x 80
  • 5 x 90
  • 5 x 95

Front squats

  • 5 x 60 kg
  • 5 x 60
  • 5 x 70 

Finally getting back into squats after a back injury back in December - where I tweaked my lower back. Can’t tell you how good it feels to be squatting some weight again.

* * * * *

Evening - STRENGTH

EMOM for 10 mins

  • 2 x Power snatches
  • 1 x Overhead squat

Did 7 minutes worth with 50kg. On the 8th and 9th I used 55kg and the 10th was spent attempting 60kg. I got ONE power snatch with the 60kg and was so stoked that I forgot to do a second snatch and overhead squat lol.

3 minutes rest

WOD - 7 minute AMRAP

Buy in:

  • 50m KB Farmers carry 
  • 12 Barbell overhead lunges

Then:

  • 5 Bar muscle ups
  • 5 Strict handstand push ups

COMPLETED: 1st round -Finished bar MU’s.

Fastest 7 minutes ever.

The KB farmers carry - 32kg each hand. Only 50m, so had no issues with these.

The BB overhead lunges were scary! I underestimated how tired my arms and shoulders were after the EMOM of power snatches. Weight was 50kg - broken into 4 sets of 3. Only got into a rhythm where everything felt tight in the third set.

Bar MU’s were average today - I couldn’t string together reps ‘cos I kept losing my kip at the bottom of the bar. Definitely need some work on these ‘cos one elbow comes up over the bar first then I have to fight to bring the other up each time. Uglyyy.

Strict HSPU’s - Ran to the wall to try and get one rep in just before time was called and couldn’t get my first rep up off the ground lol. Damnit.

Afterwards did a little oly work off the boxes (just above the knee). Focus was on speed under the bar and keeping it close.

Hang power snatch (4x2)

  • 2 x 45 kg
  • 2 x 45
  • 2 x 50
  • 2 x 50

Hang snatch pulls (4x2)

  • 2 x 60 kg
  • 2 x 60
  • 2 x 60
  • 2 x 60
September 5th
10:20 AM

WEDNESDAY 04/09/13

WARMUP

Buy in: 100 Double unders

3 rounds; not for time.

  • 20 UB Hollow rocks
  • 3 Handstand push ups (strict)
  • 5 UB Chest to bar pull ups
  • 5 UB Ring dips

Cash out: 100 Double unders

Wanted to do the handstand push up reps unbroken today, but kept coming off the friggen wall! They felt harder than usual. 

* * * *

STRENGTH

Snatch

  • 3 x 30 kg
  • 2 x 35
  • 2 x 40
  • 4 x 45

These were all sweet. Haven’t snatched in a while, so felt good to ease back into it.

* * * * *

WOD - “Elizabeth”

21-15-9 reps for time.

  • Power cleans (40kg)
  • Ring dips

COMPLETED: 11.38 mins RX

First time doing Elizabeth as RX!

Last time I did this was in June 2012 and I got 11.24 mins using a band for the ring dips. I know I can cut down on this time though!

Power cleans were fine - the 21 and 9 rep rounds were unbroken, the 15 was broken into 7/8.

Ring dips were so hard. The most I could string together was about 6. This fell to 3’s.. Then 2’s… Then singles lol. The last set of 9 was so frustrating ‘cos I wanted to hurry up and finish but my arms wouldn’t let me do more than 1 at a time.

10:03 AM

SUNDAY 01/09/13

September already!

WARMUP

3 rounds; not for time.

  • 5 Burpees
  • 10 KB American swings (24kg)
  • 10 UB Toes to bar

* * * * *

WOD

1) 8 min AMRAP.

  • 10 Power snatches (30kg)
  • 100m sprint

2 mins rest

2) 3 rounds for time.

  • 5 Push press (30kg)
  • 5 Pull ups

COMPLETED: 1) 4 rounds + 10 reps; 2) 2.04mins RX

These were good fun! Oh barbell, how I’ve missed you…lol.

I struggled with the sprinting in that first wod - surprise, surprise - but I know with more interval work over the next few weeks, I should get back to where I was before the break.

The power snatches were ok - did 4 rounds of these unbroken, was the last set of 10 where I broke it into 5/5.

Wanted to do something short and sweet for the second wod, these were all unbroken.

August 29th
7:02 AM

WEDNESDAY 28/08/13

WOD 

15-12-9-5-3 for time.

  • Wall balls (10kg)
  • Pull ups
  • Burpees!

200m run between after each round.

COMPLETED: 15.23 mins RX

Holy shit. 

Haven’t trained in about 2 weeks, and I was actually wheezing during this one lol. Helen and I did this at the new box - the first official wod in it!

Feels so bloody awesome to get back into the swing of things though - I’ve missed that high you get after a wod when you’re physically exhausted. Can’t wait to train tomorrow.

* * * * *

A good friend of mine finally has a blog up on Tumblr!! She’s a power house, super nice chick and a bloody hard worker.

Follow her for some inspiration :)

shanphares.tumblr.com

August 24th
7:04 AM

NEWS FLASH..

I’ve made some awesome friends through Tumblr, so just wanted to share some great news - my partner Sam and I are about to open our own Crossfit box!

Check it out: www.crossfit275.com

It’s in the heart of South Auckland, where I’ve lived in all my life, an area not often looked at in a favourable light in local media. 

Back in the day when we were training at our local globo gym (about 5-6 years ago), we often talked about what kind of gym we’d like to train at,  what changes could be made at our current gym to improve it, what could be our point of difference if we owned one…  With some research into starting our own - there was no way we could afford it at the time, our current jobs were keeping us busy.. So the idea always got put on the back burner.

Fast forward a few years to when we started crossfit - we both really embraced the methodology. Now that we have the time and financial means (and amazing supportive family and friends), we decided to take the leap.

It’s definitely not something we’re going into lightly, and I’m excited and scared shitless. But you just know it’s for you, when you rate the successes of the people you’ve helped train over the years right up there with the successes of your own.

Leaving CrossFit Manukau is bittersweet - it was the box that introduced me to crossfit! And where I made lots of amazing friends who I consider family. Thanks Vaughan and the CFM crew for your love and support over the years :)

Here’s to new beginnings!

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6:21 AM

TUESDAY 20/08/13

WARMUP

  • 50 Double unders
  • 10 Burpees

Lol, bit of a short warm up today - space was restricted at the box during a busy class, so kept to my little corner.

* * * * *

STRENGTH

Hatch Cycle; Week 9, Day 2.

Squats

  • 5 x 75 kg
  • 5 x 75
  • 5 x 87.5
  • 5 x 87.5
  • 5 x 87.5

Front squats

  • 5 x 65 kg
  • 5 x 65
  • 5 x 65
  • 5 x 65

The 87.5’s felt bloody heavy today! Tried to keep the rest periods short. The front squats were fine.

No wod today. Eeeeep. Life seems to be getting in the way of training at the moment - can’t wait til things settle and I can finally get back into it!

August 16th
10:27 PM

FRIDAY 16/08/13

STRENGTH

Handstand push ups (5 x max reps)

  • 17
  • 14
  • 12
  • 12
  • 14

Total - 69 reps.

Geez, I’ve come a long way from the time I used to struggle to do 5 in a row. So gratifying to look back and see how far I’ve come. Goal is to get to at least 21 unbroken reps. 

* * * * *

WOD - “Religion”

5 rounds for reps and time.

  • Max reps back squats (bodyweight)
  • 7 Burpee box jumps (20/16”)

COMPLETED: 75 reps / 18.38 mins RX 

Did this one on my lonesome - found it was really tough mentally.

Squats were good - I weigh 73kg, so squatted 75 today. Went into the wod aiming for 15 reps for 4 rounds, then would empty the tank in the last round with hopefully 20+ reps. I ended up doing 15 for all five.

The 15th rep in that last round was a slow grind.. And when I went for the 16th my blimmin legs gave out and I dropped the bar behind me. Gutted!

The burpee box jumps were good - it became difficult to jump after the squats though.

10:06 PM

THURSDAY 15/08/13

STRENGTH

Hatch cycle; Week 9, Day 1.

Squats

  • 5 x 70 kg
  • 3 x 80
  • 2 x 92.5
  • 2 x 105
  • 1 x 110

Front squats

  • 5 x 65 kg
  • 4 x 75
  • 4 x 80
  • 4 x 85

Felt strong today - the 92.5’s actually felt harder than the 110. Front squats were mean.. I remember a while ago, 85 was bloody tough for reps. Today they felt great.

* * * * *

WOD

7 rounds for time.

  • 7 Burpees
  • 7 Knees to elbows

COMPLETED: 7.18 mins RX

It’s been a while since I’ve done knees to elbows, so did this one. Seven rounds of anything is gonna be tough and this was no exception.

The knees to elbows were ok - managed to do two rounds unbroken. The others were broken into 2, sometimes 3 sets. 

Burpees were burpees ugh.

August 15th
12:42 AM

WEDNESDAY 14/08/13

WARMUP

Buy in: 50 double unders + 10 burpee box jumps (30”)

3 rounds; not for time.

  • 20 UB Hollow rocks
  • 5 Strict handstand push ups
  • 3 L pull ups

Cash out: 50 double unders + 10 burpee box jumps (30”)

Has been a while since I’ve practised L-pull ups! They were good. Strict hspu’s are getting stronger.

* * * * *

STRENGTH

Power cleans

  • 3 x 40 kg
  • 3 x 50
  • 3 x 60
  • 3 x 70
  • 3 x 75

All sweet, capped it at 75 due to time constraints.

* * * * *

WOD

3 rounds for time.

  • 10 Left arm DB snatches (20kg)
  • 10 Right arm DB snatches (20kg)
  • 20 Toes to bar

COMPLETED: 9.18 mins RX

I really enjoyed this one - I loooove DB snatching.

Toes to bar started off strong, but then turned to shit near the end of the second round. Core obviously needs more work!

August 14th
11:11 PM

MONDAY 12/08/13

STRENGTH

Hatch Cycle; Week 8, Day 2.

Squats

  • 5 x 75 kg
  • 5 x 75
  • 5 x 80
  • 5 x 80
  • 5 x 80

Front squats

  • 5 x 60 kg
  • 5 x 60
  • 5 x 60
  • 5 x 60

Thank goodness the programmed numbers to hit for Hatch were slightly lighter, cos I was in a foul mood today and had zero motivation.

…Just one of those days. 

August 11th
7:55 PM

SATURDAY 10/08/13

Hero WOD - “Abbate”

For time.

  • 1 mile run
  • 21 Clean & jerks (70/45kg)
  • 800m run
  • 21 Clean & jerks 
  • 1 mile run

COMPLETED: 37.32 mins RX

Wow.

Had to really dig deep during this one, especially during the runs following the clean and jerks. 

Goal was not to stop. For the last mile, I was jogging at a walking pace (and yep, some lady walking to a bus stop up ahead actually overtook me *cringe*) but I didn’t give up. Legs seemed like they were on the verge of cramping up.

The clean and jerks were good. No missed reps, and all squat cleaned. The most reps I strung together were probably about 4 or 5 from memory. Otherwise, stuck to singles or doubles so as not to compromise form.

As crossfit wods go, this was pretty amazing. Definitely hero worthy.

August 9th
8:40 AM

THURSDAY 08/08/13

WARMUP

Buy in: 50 UB double unders + 10 burpee box jumps (30”)

3 rounds; not for time.

  • 20 UB hollow rocks
  • 20 Med ball sit ups (10kg)
  • 5 Deficit Handstand pushups

* * * * *

WOD

3 rounds for time.

  • 200m run
  • 30 Wallballs (10/6kg)
  • 20 Med ball dynamic push ups
  • 10 Med ball burpees

COMPLETED: 16.48 mins RX

It’s finally starting to feel like summer!!

Sun was out, was a beautiful day today. Time to break out the jandals lol.

This wod was a killer. The push ups were the hardest. Initially wanted to break the 20 reps down into two sets of 10, but that quickly went out the window lol. Reps ended up being in sets of 5’s then into whatever I could manage.. 3’s or 2’s.

Wall balls were really good - 1 round was unbroken, the second was 20/5/5 and the last 20/10. The 6kg med ball felt so light to throw up - it was the continuous squatting that hurt.

The 200m runs and med ball burpees were fine, goal was to stay consistent and not stop.