10 rounds for time of:
10 Pull-ups
10 Ring dips

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Thought it was five rounds.

5:00
4:37
4:33
4:18
4:09

Dragon boat training tonight.

If I were a very wealthy girl, these are the two shoes I must have. They are designed by Christian Louboutin and my ultimate goal (for my future shoe collection, which is to be very extensive) is to have both pairs:




They cost $695 and $795 respectively. Oh, and that's in US dollars.

Front squat 3-3-3-3-3 reps
40, 45, 50, 52.5, 57.5kg

10 minute run
5 minute walk

"Karen"
For time:
150 Wallball shots, 5kg ball
9:31

Dragon boat training this afternoon.

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Followed by a run.

Deadlifts 5-5-5-5-5 reps
60,60, 65, 65, 67.5kg

10 minutes speed interval (1 minute off, 30 seconds on)

Taking it easy and not pushing too hard until I decide what kind of training I should do for the next month leading up to the Nationals.

Dragon boat training this evening as well.

Taking the day off today before I get stuck back into training tomorrow.

Thursday and Friday were spent resting up for today's State titles.

The mixed team made it into yet another final, only to come out disappointed with still no hardware to take home. One of our paddlers lost his footing and fell off his seat, missing a few strokes. We were all sure that we would've won something if that hadn't happened.

All the girls were down and it was time for our Open's A boys to make us proud. They sure did lift our spirits bringing it home in third place!

Nevertheless, we were all very disappointed with our mixed today. Raced three times and didn't nail any of the races. We could've done so much better!

I want to win so badly that it hurts everytime we lose.

I had my flu injection on Monday and it didn't really occur to me that you may get a little sick after having the injection. So, now I've come down with the cold and this afternoon is the Mixed Crew's last training session together before our race AND our State titles are on Saturday. Great timing, huh?

30 minute walk

Haven't gone all soft. Just can't CrossFit so close to the State titles.

Back Squat 5-5-5-5-5 reps
50kg

15 minute run
10 minute walk
15 minute speed intervals (1 minute off, 30 seconds on)
10 minute walk

Dragon boat training this evening.

Fitness testing today.

Beep test- 8.1
Erg- 314m for 2 minutes

Hate regretting not putting in more effort after a training session. I know I could've ran a few more laps in the beep test, I just stopped after I reached level eight. Should've pushed further. With the erg, I maintained the same pace pretty much for the entire two minutes. I should've started off on a slightly faster rating.

Ah well, better luck next time.

Dragon boat training this afternoon.

No time to train today!

Deadlifts 1-1-1-1-1-1-1reps
80, 80, 82.5, 80, 80, 77.5, 75kg

Whoops, thought I had been training for three days on already, so I decided to take a CrossFit rest day. Should've done my max deadlifts today though... I guess I'm doubling up tomorrow instead then!

Dragon boat training later.

"Helen"
Three rounds for time:
Run 400 meters
15k Dumbell swings, 21 reps
12 Pull-ups
10:46 minutes

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Dragon boat training this evening.

Fitness testing for dragon boat.

Crossfit rest day.

Dragon boat training today.

Tabata Thruster- 20 seconds on, 10 seconds off over a period of four minutes.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

15minutes

I did this one at the park outside the gym. It was good to be able to train in a different environment. I much prefer not having the air con on, especially on a day that's not too hot. Also had little kids stand around me, wanting to join in.

Push Jerk 1-1-1-1-1-1-1 reps
30, 32.5, 35, 37.5, 37.5, 40, 40kg

For time:
Row 500 meters
25kg Push press, 21 reps
Row 500 meters
25kg Push press, 18 reps
Row 500 meters
25kg Push press, 15 reps
Row 500 meters
25kg Push press, 12 reps

18:25 minutes

Dragon boat training later today.