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.