100 Squats
2 Muscle ups
80 Squats
4 Muscle ups
60 Squats
6 Muscle ups
40 Squats
8 Muscle ups
20 Squats
10 Muscle ups

17:38 minutes

Today's workout was:

Five rounds for time of:
12.5kg dumbbell each side, walking lunge, 10 alternating steps
15kg dumbbell, swing, 15 reps
14:29 minutes

This completely smashed me! My legs were so wobbly, especially during the walking lunges. It's a good thing that the workout killed me since the only reason why I decided to go today was because of the amount of ice cream I had eaten before hand. Still have a cold but it feels good to be pumping hard at the gym.

Today's workout:

Fran
21-15-9 reps for time of:
25kg Thrusters
Pull ups

8:41 minutes

Yesterday's workout:

Shoulder Press 1-1-1-1-1-1-1 reps
20, 25, 25, 25, 27.5, 27.5, 27.5

Slowly regaining my form. Woohoo!

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

10, 4, 6, 7, 3, 4, 4, 5
15, 17, 17, 10, 9, 11, 10, 10
9, 11, 10, 7, 8, 7, 6, 8
15, 18, 17, 18, 17, 11, 14, 14

Total: 332

Yesterday's workout:

Deadlifts 3-3-3-3-3-3-3

Stuck to 40kg for all sets since I'm still not 100% yet.

Tuesday's workout was Nate but, instead, I did a skills day on muscle ups and HSPU.

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Yesterday was dragon boat training. I thought it was going to be a killer session and it ended up being so fustratingly boring.

Back to the gym today and it felt awesome!


Today's workout:
Modified Mr Joshua
Three rounds for time of:
400m row
30 GHSU
40kg Deadlifts, 15 reps

Easing back into it, especially since my lower back is still not 100% which makes deadlifting a bit hard to do.

Yesterday's rowing sessions was one of the best yet with a killer endurance session.

Feels good to be easing back into training.

There's just something about Christmas that I absolutely love! Buying gifts for those special to you is probably the best part. The next best would be walking through Myer, during lunch hour in the city, and witnessing people purchasing gifts for their loved ones.

Most of my Christmas shopping is complete and I should be done by this evening. This weekend, although it'll be another busy one, my sister and I have got to get all the Christmas food plans out of the way. And I've got to force her to put the tree up. Ha!

Lunch break.

Workouts to complete:

* "Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

* Clean and Jerk 1-1-1-1-1-1-1 reps

* Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

* Rest day

* For time:
100 squats
2 muscle-ups
80 squats
4 muscle-up
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

* Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

* "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

* Rest day

* Shoulder Press 1-1-1-1-1-1-1 reps

* "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

* Deadlift 3-3-3-3-3 reps

* Rest day

* "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

* "Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Back problems go away already!!! Being in the office five days a week doesn't help either. It's so fustrating that I have to wait until the weekends to be able to see my chiropractor.

I strained my lower left back muscle last Monday at dragon boating so I haven't been able to CrossFit properly. Will be giving it a rest until next week.

"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
60kg Deadlift, 15 reps

***

First weekend after exams and boy was it full of crazy shenanigans! Photos up later.

"Lynne"
Five rounds for max reps of:
30kg bench press
Pull-ups

9, 5
7, 7
7, 7
6, 6
7, 7

Ah, exams are finally over!. I headed to dragon boating straight after my last exam where my boat trained as a mixed crew. After only training for about five sessions, then taking two weeks off, I found it so hard to keep up with them. Today, I'm sore in very strange places and my abs are still sore from Monday's workout. Ergh.

Three rounds for time of:
21 Glut ham situps
15kg Kettlebell swing, 21 reps
21 Push-ups
8 Pull ups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 50m

Clean and Jerk 1-1-1-1-1-1-1 reps

20, 20, 25, 30, 32.5, 32.5, 35kg

***

Harbourlife yesterday was awesome. The weather didn't end up being so bad, except for the chilly winds which I managed to escape under the warmth of my jacket. It sprinkled at one point, very lightly, so that wasn't much of an issue. The venue is very ideal since it's small and intimate. The music was great and best of all, the company was great. I am so grateful that I had such lovely and wonderful people to hang around. The day/night wouldn't have been the same without them!

Now, after Harbourlife, I'm more excited than ever about the Melbourne trip in a little over a months time. It's going to be the best way to end 2008 and start 2009.

Anyway, I really need to get my focus back on track for my last exam on Wednesday, which I have to ace since I enjoyed the unit overall. It would be such a shame if I didn't get a distinction for it, which I probably won't if I don't put in enough study over the next two days.

Skills day today.

Practised my Hand Stand Push Ups and hammered the unassisted strict pull-ups.

Push jerk 1-1-1-1-1-1-1 reps

So relieved that my two hardest exams are over. Now I can relax a little and actually have some proper sleep!

"Helen"
Three rounds for time:
Run 400 meters
15kg Kettlebell, 21 swings
12 Pull-ups
17:12 minutes

Accidentally did 15 Pull-ups instead. Totally slipped my mind!

Back Squat 5-5-5-5-5 reps

20, 40, 50, 60, 65kg

Five rounds for time of:
12.5kg DB Hang Power Snatch, 8 reps each side
Row 400 meters
27:15 minutes

Awesome workout!

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

23:24 minutes

***

In other news, this is Charlize Theron.

I absolutely love everything from this outfit. The dress, the heels, the hair, the oversized ring, the clutch, the earrings. I am going to use this outfit as inspiration for my Ball outfit! ♥

And a little something for the males out there:

Melanie Nunes Fronckowiak and Saiba Bombote were awarded the title of "World's Best Bottom" after beating contestants from over 26 countries. Anyway, is that a female or male on the left? When I look at the face, "it" clearly looks female to me. When I ignore the head and observe the derriere "it" looks more male... Anyway, let's just assume that "it" is male. I've seen way better male bottoms than that. And I mean, seen! No, kidding. In my opinion, that doesn't even constitute as a "best" bottom for a male.

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 4kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 20kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 20kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ergh. Being used to training in a gym with airconditioning, today, the aircon at the gym wasn't working and towards the end of my second round, I started feeling very faint. Felt a bit dizzy but thought to myself, "If I'm not throwing up, then it's not as bad as I think", so I continued on. The reps for my last round were pretty much cut by half as I slowed the workout down.

Round 1: 26 15 15 12 14
Round 2: 26 15 16 11 15
Round 3: 12 8 10 11 11t
Total: 217

Swimwear by Brazilian label Osklen/Lenny:

My next shoe buy from PeepToe Shoes:

Only after I get me an outfit for Harbourlife, unless I manage to pull something together from the gear I already have. Will definitely investigate this option tomorrow, which is very much in agreement with my bank account at the moment. I will definitely need to buy some cheapo pair of funky sunnies and a little shoulder bag.

Bondi markets. Sunday.

Power clean 1-1-1-1-1-1-1 reps

20, 30, 35, 37.5, 40, 42.5, 42.5kg

On the first 42.5kg, I landed really awkwardly. Technique was messy, the bar came down on the right first and pretty much landed on my collarbone! The last rep...

Well, I fell backwards and the bar dropped OVER me and rolled upwards, stopping over the top of my neck. Luckily I had the 10kg plates on each side holding the bar JUST over my body. It was, hands down, my most embarassing moment at the they realised that I was okay because I sat up and started laughing. Phew.

Even before I tried lifting the 42.5kg, I was so afraid! I let fear get the better of me which ended up messsing up my technique. I guess it'll be a while before I have the courage to give 42.5kg another go.

CFHQ WOD:
Four rounds for time of:
Run 400 meters
50 Squats
19:52:83 minutes

Time to beat: 19:53 minutes

My time for the last time I completed this workout and today's time cannot be compared! I had to stop during my third run and the girl who was timing me didn't stop the timer until a short while later. My friend in the Body Pump class had dislocated her shoulder and was asking for me so I could tell our Dragon Boat coach that she wouldn't be able to race tomorrow.

Nevertheless, I'm pretty sure I beat my time though. Possibly shaved at leat 20 seconds off it! I was powering through the last 50 squats and it hurt.

5 rounds:
20 30k sumo deadlifts
20 squats

I didn't want to do the CFHQ WOD today and wasn't going to work out until I thought of this workout which I could do at home using the dumbell my dad has lying around. Wasn't that hard however, it started getting heavy on the lungs on the third round.

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
25kg Thruster, 10 reps

Looking for a workout that'll kick my ass!

CFHQ WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Snatch and clean practice.

Thruster 1-1-1-1-1-1-1 reps

20, 30, 32.5, 32.5, 35, 37.5, 40(F)kg

I'm hoping to get close to 40kg for this one considering the weights I lifted for the strict press, push press and push jerk.

NO! I failed on 40kg...

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

20, 22.5, 25, 27.5, 30(PB)kg
20, 25, 30, 32.5, 32.5kg
25, 27.5, 30, 32.5, 35kg

Rest day.

Squat clean 1-1-1-1-1-1-1 reps

30, 32.5, 35, 37.5, 37.5, 40, 40kg

I was so scared doing the squat clean at 40kg, only because last time I tried, I dropped it on myself. Today, I did it easily but I had no courage to amp the weight up to 42.5. Maybe next time!

***

I'm having another go at the Zone Diet which is, hands down, probably one of the best things you can do for your body. It's not only a diet, it's a lifestyle change that your body will love you for.

The reason why my first attempt failed was, well, because I became lazy and stopped thinking about what foods I had in the house. Eating healthy isn't simply staying away from all the junk food you have nor is it aever about eating less. It involves time and effort to think ahead about what food you do have at home, and what essentials you'll need in order to eat healthily until the next time you can hit the supermarkets.

CFHQ WOD: "Elizabeth"
21-15-9 reps of:
Clean, 30kg
Bodyweight bar dips
13:02 minutes

This was an awesome workout! My cleans really cut the seconds off my time, however my dips let me down. My clean technique has really improved over the past month so I'm very happy about that.

Tough Bloke Challenge??? Still undecided!

***

Craig McCarroll, Staff Sergeant, USMC Recon, CrossFit Camp Pendleton - video [wmv]

CrossFit guys are HOT!

Did yesterday's workout today since I didn't get the chance to hit the gym before Dragon Boating yesterday.

CFHQ WOD: "CrossFit Total"
Back squat, 1 rep ,75kg
Shoulder Press, 1 rep, 27.5kg
Deadlift, 1 rep, 82.5kg

CrossFit Total= 185kg

The deadlifts were so disappointing. I'm so sure I could have hit 85kg except I had non chalk on me and the bar kept slipping out of my left arm. Shoulder presses were also disappointing since I was aiming high.

Very disappointing workout overall.

Big night yesterday, again. So before rowing, I will hit the gym and do this workout:

CFHQ WOD: "CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

AIM:
Back squat, 82.5 kg
Shoulder Press, 37.5kg
Deadlift, 87.5kg

I am now in hibernation mode for the next month. The amount of study I have to cover before I am anywhere close to being prepared for my finals is phenomenal and I think it's about time I stop the crazy weekend antics. I've had way too much fun.

Linda (aka "3 bars of death")
For Time:
10/9/8/7/6/5/4/3/2/1 rep
* Deadlift 60kg
* Chest press 12.5kg DB
* Clean 30 kg
34:56 minutes

I'm going to KILL this one! I'm in one of those moods where I need a workout to take my fustrations out on.

Verdict
THIS WORKOUT COMPLETELY SMASHED ME. I was up to 6 reps and I didn't think I could finish it. It hurt but I persevered. I hate having to put all the equipment back after a massive workout, especially if you're on your own.

Had a few guys tell me that they LOVE my workout. I still have the shakes from it!

Today, I decided to take the day off since I hadn't actually had a proper rest day. Tomorrow's workout is looking like either:

Ten rounds for time of:
12 Burpees
12 Pull-ups
This one was today's CFHQ WOD.

OR

Run 5k, timed.
And this it tomorrow's WOD.

I ended up doing neither and did this workout instesad since I was craving for some Overhead Squats:
21-15-9 for time of:
25kg Overhead Squats
Pull-ups
10:02:51 minutes

Why not do both! Run to the gym, do the workout, run home. Sounds like a good idea. I hope it doesn't rain on me again tomorrow during my run. I don't mind running whilst it's raining, I just hate the smell of myself afterwards.

This will be my celebratory workout for landing myself vacation employment at Hyperion Asset Management. I was so not expecting it. I was grateful to be accepted for unpaid work experience, and then the manager at the Sydney office told me that he'd be interested in employing me as a vacationer. Woohoo!

Tomorrow's workout is:

CFHQ WOD:
Complete as many rounds as possible 20 minutes of:
25kg Thruster, 5 reps
25kg Hang Powercleans, 7 reps
25kg Sumo Deadlift High-pull, 10 reps
5 rounds + 3 Thrusters + 5 HPC

This one was awesome!

Yesterday was Dragon Boat training which went well. Still early stages, so training sessions aren't too intense as yet! Looking forward to when it starts getting strenuous.

Today I went for a long run. Haven't ran like that for a month or so it's good to know that my stamina is still there.

Big night last night! Time for a kick ass workout.

CFHQ WOD: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I just noticed that tomorrow's workouts is Filthy Fifties:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Noway am I doing that. It was the reason why I had biceps tendonitis!

Must have from Cesare Paciotti :

I am absolutely loving sandal boot heels!

CFHQ WOD:
Snatch 1-1-1-1-1-1-1 reps

I can't snatch that well at the moment so I did one-arm snatches instead. Maxed out at 15kg because I was too scared to attempt the 17.5kg. Also did snatch practice.

So, I remember once that you were asking whether there was a benchmark CrossFit workout named after you. Well, now there is!

"Julie"
Four rounds for time:
400m Row
15 Kettlebell swings, 15kg
12 Pull-ups
12 Bodyweight deadlifts

HAPPY 21st BIRTHDAY, JULIE!

♥ Christine

CFHQ WOD:
For time:
30kg Squat clean, 10 reps
50 GHD Sit-ups
30kg Squat clean, 8 reps
40 GHD Sit-ups
30kg Squat clean, 6 reps
30 GHD Sit-ups
30kg Squat clean, 4 reps
20 GHD Sit-ups
30kg Squat clean, 2 reps
10 GHD Sit-ups

Might possibly increase the weight to 35kg, I'll see how it goes during the warm-up. Also might add in some shoulder work, but we'll see how I feel after this workout.

Okay, so after not eating all day, I hit the gym after uni, pumped for my workout. After the 8 reps of squat cleans, I started getting very dizzy. Moral of the story is, make sure you eat before you have a big workout!!! I didn't even finish it. How disappointing! This is definitely one to try again. Squat cleans hurt.

After stopping, I did some bicep curls, which I haven't done for a while, and am noticeably stronger. Also did upright row for my shoulders and tricep pulldown.

Rest day tomorrow!

CFHQ WOD:
Deadlifts 3-3-3-3-3 reps
60, 65, 70, 75, 80kg

Next time, I'll try and hit 82.5 or 85 kg on my last one.

Also did bent-over rows, in sets of 10, before the deadlifts.
7.5, 10, 12.5, 12.5, 15kg

CFHQ WOD:
Seven rounds for time of:
20kg Shoulder Press, 21 reps
21 Back extensions
25:03:57

I was trying to get under 25 minutes but I couldn't make it. How disappointing!

Yesterday was my rest day. I went to dragon boat rowing training for the first time- which involved learning the technique so nothing that strenuous.

Not too sure what kind of workout I should do today. Maybe I should give the weight lifting a rest and go for a jog. I'm going to start training for the Tough Bloke Challenge on the 13th of December. Should start setting a few goals and targetting my weaknesses.

I'm going to aim to get my BFP back down to 22% and start going for long jogs once a week, incorporating in things like stair runs and monkey bars. Also training three days on, one day off with one of the training days concentrating on a particular body part from my old split training routine. Should start targetting my weaknesses, which would be my back and shoulders.

Anyway, I've really got to start focusing on my uni work too.

CFHQ WOD: "Mr. Joshua"
Five rounds for time of:
Row 400 meters
30 Glute-ham sit-ups
60kg Deadlift, 15 reps

***

Bircher Muesli
1/2 cup of Oats
1/2 Lemon juice
1/4 cup of Water
1 1/2 tbs of Honey
1/3 cup of Yoghurt

Combine oats, lemon juice and water and leave overnight. Combine with honey and yoghurt.

Usually I would add dried dates, flaked almonds and dessicated coconut. You can also add grated apple, raisins and strawberries. To increase the protein intake, I would add cottage cheese (but not everyone likes cottage cheese- in fact most don't).

***

This weekend will definitely be a quiet one. Might show up to training for rowing and see how I like it. Not too sure if I will because I'm more of a one-on-one competitor. Sunday will be my usual Bondi brunch and shopping for Julie's 21st.

Today's workout involved:

• ring pull ups
• practising kipping chin ups- still haven't been able to nail this yet
• bodyweight dips
• chest press- hit a new record with 15kg dumbells. I haven't been able to chest press with 15kg as I had trouble lifting the weight up. I guess it's a sign that I'm getting stronger everyday!

The Topshop shoes arrived today and I have to say, they are hot. Seriously, walking into all the shoe stores today at Parramatta, I couldn't find a single pair that would compare to the two my sister and I purchased.

Today's workout:
Fran
15-12-9, for time:
Thrusters, 30kg
Pull ups
12:06

Followed by Clean and Jerk practice. Tried lifting 40kg and ended up squashing myself! After that, I was too scared to do it again. Maybe next time.

Biceps tendonitis is almost gone. Should be in tip top shape in another week- how exciting!

Rest day.

Past three days of training have been quite hard leaving my body quite sore, which is a very good thing indeed considering the fact that these days, I don't end up feeling sore that often anymore.

Back to uni tomorrow. Last six weeks of uni for the year and boy, it's going to fly by so fast. The past two weeks have been hands down the best break I've ever had. The summer break is going to be even bigger and better, especially with my Japan trip towards the end of the break as well. The only bad thing is that I'll be missing out on teaching four classes, which I'll have to fork money out to pay another teacher to sub my class. Nevertheless, I am going to have a blast during the summer break. Balmy nights without having to think about the realities of university.

Anyway, back from my dreaming of the summer break, I have really got to buckle down and study my guts out for the next six weeks in order to be happy during the summer break.

Today's workout:
To be decided. Better be a good one, because I'm feeling pissed off!
Modified Kelly
5 round for time of:
Row 400m
30 Box Jumps
15 Kettlebell Swings, 15kg
34:25

This workout was a killer. After the second round, I started hurting. Going from the row to the box jumps was hard, especially trying to catch your breath and the pain in the legs. It basically smashed me and was just what I needed. Felt like giving up after the third round and I started thinking about everything that's been bothering me, which gave me the adrenalin to go hard at the end.

I love taking out my anger during a workout and completely going crazy!

Yesterday's workout:
The Crippler (part 2)
30 Bodyweight Deadlifts
1k Row

10 minutes on the dot

***

In other news, I had one hell of a long weekend. Four days in a row of partying has taken it's toll on my body.

This holidays has been so much fun. I've never been so unwilling to go back to uni and face the realities of the next six/seven weeks. No...

Yesterday, I bought tickets to Japan for ten days in February. I made up my mind in about 24 hours. I've always just wanted to get the hell out of Australia and into some foreign and unknown country, escaping everything familiar. Even though Japan was never high on my "travel to" list, I guess it's better than nothing!

Today's workout:

The Crippler
30 Bodyweight Squats
1k Row

Rest day.

This is Libby Dibiase from CrossFit Omaha in the US. She is 20 years old and is an inspiration to me.



This is a corset dress from Topshop. I hate the print, but I love the style. If the same style gets released in a different print, it will be my next purchase. I recently saw Brenda and Naomi, wearing different colours and prints of course, wear the same style in the most recent episode of 90210.

Today's workout: Max front squat

40kg- 5
40kg- 5
50kg- 3
55kg- 2
60kg- 1
62.5kg- failed
62.5kg- 1
62.5kg- failed

Julie did Fran:

21-15-9 for time of:
Thrusters 20kg
Pull-ups
15:16:50

My records:
Max. back squat 77.5kg
Max. deadlift 87.5kg

CFHQ WOD:
Back Squat 5-5-5-5-5 reps
40, 50, 60, 65, 70kg(failed), 65kg

Was hoping to hit 70kg with this one but was expected because of the flu and my injury. Having the 70kg on my back put a bit of pressure on my shoulders which made it uncomfortable. We'll give it another two weeks before I check out my max squat and deadlift weight.

CF Endurance:
Run: 3 x (200m + 400m + 600m)

Workout to try:
"The Crippler"
30 Bodyweight Squats
1k Row

***

I ended up buying the black patent sandal boot from Topshop. Can't wait until it arrives, which should be some time before next weekend. If only I could have them ready to wear for this weekend.

CFX WOD: Modified "Christine"
Four Rounds for time of:
Run 400m
12 Body Weight Deadlift (12 Back extensions and 12 glut-ham sit ups)
21 Box Jump 60/40cm
Around 27 minutes. Forgot to stop the timer!

Not sure if I'll be able to do the deadlifts.

I've been following the coverage of Paris Fashion Week and I'm just ecstatic to see that most of the models are all decently shaped. There's been more shapely thighs, hips and arms which is just great to see. Some of the models, I would actually deem as having great body too!

Still sick, no appetite, no energy.

Yesterday, I clocked up about ten hours sleep overnight and another seven during the day. I had absolutely no energy and my head was going nuts. I would go to bed when I couldn't take the feeling in my head, wake up feeling slightly better and then jump back in bed because the feeling came back. If I stood up too quickly, my head would start throbbing even more.

Today I am feeling slightly better. I still don't have an appetite and still lacking energy but at least the feeling in my head isn't as bad as yesterday.

No training today.

Update on my bicep tendonitis: slightly better, but still not 100%. It's probably about 60% at the moment. Good thing that I'm sick~

No training today as I have come down with the flu. Shame!

I love Jessica Mauboy's new song. She's the 2006 Australian Idol runner-up.

Last night I went out and had a few drinks. An absinth shot, a vodka shot and a whole lot of water. So today, I will get punished for it!

***

CFHQ WOD
Four rounds for time of:
400m run
50 squats
19:29:53

***

I remember the last time I ran after squats. Such a funny feeling but I might try rowing if my shoulder is up for it. Had to sleep with an ice pack last night. Lucky I was pretty tired and it didn't bother me at all! This is the workout that's responsible for my bicep tendonitis:

Filthy Fifties

For time:

50 Box jump

24 inch box

50 Jumping pull-ups

1 pound 50 Kettlebell swings

Walking Lunge 50 steps

50 Knees to elbows

50 Push press

45 pounds 50 Back extensions

50 Wall ball shots

20 pound ball

50 Burpees

50 Double unders

So maybe this blog isn't only about my training and eating regime after all...

Four of my current Topshop obssessions. I think I might get the black sandal heels and the playsuit and the shorts (if they ever come out in a different print, which, I'm sure they will. I just can't ever see myself pulling off anything with leopard print on them. Yergh.).

***

So it looks like I'll be heading off to the gym soon. My workout today (and my welcome back present):

• CrossFit HQ WOD: "Nicole"
  Complete as many rounds in 20 minutes as you can of:
  Run 400 meters (Rowed instead)
  Max rep Pull-ups
  6 rounds, 62 pull-ups
  Weak attempt due to bicep tendonitis.


• CrossFit Endurance: 3+ hours after WOD
  C2
  3 rounds, 2 min total rest between rounds
  30sec on, 30 off, 30 sec on 25 off 30 sec on 20 off, 30 on 15 off 30 on 10 off 30 on 5 off 30 sec on Rest.
  1162m, 1156m, 1121m
  

***

Rye toast, 3 egg white scramble, baked beans, low fat ricotta cheese
Peas, carrots and beef stir fry
Half a pop tart
2 celery sticks and a slice of turkey
Broccoli, cabbage and beef

First post

So inspired by Shari Kreener at Cross Fit Santa Cruz, California, I have decided to start a blog entailing the details of my daily workout and possibly some insight into my diet. This blog is intended for me to be able to record my progress so hopefuly I can be consistent with my blogging!

The past two days I've spent resting because I have bicep tendonitis in the right arm. Considering all the days I've had on in the gym compared to the days I spent resting, I am not suprised. I recently had issues with my calf from sprints and my elbow from ring pull ups as well. I really do want to get back to the gym tomorrow but not sure how my shoulder will be tomorrow so I'll decide when I wake up.

On Monday I decided to do one-legged squats as I couldn't do any upper body work. The last time I did one-legged squats, I had to hand onto a pole to help me on the way up. This time, I did ten on each leg without any assistant and I'm pretty sure I could have done more. What an improvement!

Today I headed out to Bondi with my sister for a shopping day so my diet was not very impressive.

• Half a pop tart
• Soy hot chocolate
• Swiss bircher mueslie
• Half a slice of sourdough, egg white scramble, baked beans and ricotta
• 3 "Sticky" lollies
• Sunflower seeds
• 1 banana and 2 tbs of cottage cheese

As you can see, it is seriously lacking vegetables which is not normal for me.