"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...