Cindy

WOD 1
As many rounds in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

WOD 2
3 rounds of:
400m Run
5 KB Snatch (each side)
5 TGU (each side)
10 KB Lunges

10 Deadlifts, 60kg
50 Squats
10 Hang power cleans, 15kg DB each side
50 Situps
10 Front squats, 15kg DB each side
50 Pushups
10 Thrusters, 10kg DB each side
50 Dub unders
10 Push jerks, , 15kg DB each side
50 Pullups

Still injured

1000m Row
100 Box Jumps
100 Double unders
300 Skips
1.6km run

This week's training has been disrupted because of my exams. It hasn't been structured properly so I'm looking forward to getting back to my usual schedule next week.

Not too sure if I'll be entering the Penrith competition anymore because of my wrist. Sad. I was looking forward to seeing how much I've improved over the past two months.

Still injured

As many rounds in 4 minutes of:
10 KB Swings, 16kg
10 Knees to elbows

90 seconds rest

As many rounds in 4 minutes of:
Thrusters, 20kg

90 seconds rest

As many rounds in 4 minutes of:
10 Box Jumps
10 Push ups

Wrist still hurts...

WOD 1
3 rounds of:
30 Squats
30 Double unders
30 Sit ups
400m run
30 Thrusters
30 Pull ups
30 Box jumps

WOD 2
Ten rounds:
8 KB Swing, 20kg
Sprint 100m
8 Pull Ups

Injured

On Friday night, I trained with Ponlok, Shells & Hiep at the park on St Johns Road. Those boys are troopers. It was awesome to train with them and witness their strength and perseverance. Very inspirational.

We then headed back to Ponlok's gym to do some Olympic lifts. They insisted I try a 50kg clean when I've only ever done it at 40kg comfortably. I knew I wouldn't have been able to do it. A 10kg difference on a clean is a huge difference. I gave into the pressure and thought I'd give it a go anyway. What could go wrong, right? Dropped it the first time, no harm done. Dropped it the second time and it fell against my left hand, pushing it way too far back. I was unable to move my hand afterwards or hold anything without feeling pain. Still swollen and bruised today.

Silly is what they call me.

WOD 1
At 25kg,
1 Squat clean, 1 thruster, 1 OH Squat, 1 Burpee
2 Squat cleans, 2 Thrusters, 2 OH Squats, 2 Burpees
3 Squat cleans, 3 Thrusters, 3 OH Squats, 3 Burpees
...
...
...
10 Squat cleans, 10 Thrusters, 10 OH Squats, 10 Burpees

WOD 2
5 rounds of:
Max Pull ups
Max Ring dips
Max Push ups

Absolutely loved the first workout. Managed to complete round six unbroken but from there on, it was painful. Let that voice in my head get the better of me in that last set of thrusters. I had one left to go before I moved onto the OH squats until I heard myself say that if I didn't drop it, the OH squats would be painful. So I dropped the weight for a rest. It's still getting the better of me. Just when I thought I was persevering through pain, there is still some weakness. Got to conquer it.

Bradley believes that if I keep training the way I do, I'd be a serious contender for the Crossfit 2011 Australasian Regional Qualifiers. That's a big call. I think I'll stick to my goal of a muscle up for now. Five months to go.

Skills day

Overhead Squats
Handstand Pushups
Snatch

Tabata squats= 19

3 Strict Pull ups & 3 Ring Dips... unassisted!

WOD 1
400m Run
25 Knees to elbows
25 Push press, 30kg
25 KB swings, 16kg
25 Push ups
25 Sit ups
25 Squat cleans, 30kg
25 Box jumps
25 Pull ups
25 Wall balls, 6kg ball
400m Run, 6kg ball

WOD 2
5 rounds for time of:
5 KB Clean & Jerk, 12kg
5 KB Turkish Get Up, 12kg
5 KB Snatch, 12kg

The KB session left very attractive bruises on my arms. Hot.

I suck at kettlebells and gymnastic movements, especially knees to toes/elbows. Must practice them more now that I've oretty much nailed the olympic lifts.

What is Fitness?

• Cardiovascular/respiratory endurance - the ability of body systems to gather, process and deliver oxygen.
• Stamina - the ability of body systems to process, deliver, store and utilise energy.
• Strength - the ability of a muscular unit, or combination of muscular units to apply force.
• Flexibility - the ability to maximise the range of motion at a given joint.
• Power - the ability of a muscular unit, or combinations of muscular units to apply maximum force in minimal time.
• Speed - the ability to minimise the time cycle of a repeated movement.
• Coordination - the ability to combine several distinct movement patterns into a singular distinct movement.
• Agility - the ability to minimise transition time from one movement pattern to another.
• Balance - the ability to control the placement of the bodies centre of gravity in relation to its support base.
• Accuracy - the ability to control movement in a given direction or at a given intensity.

WOD 1
3 rounds for time of:
200m Farmer's walk, 16kg KB each side
15 Pull ups
15 KB Swings
15 Burpees

WOD 2
7 rounds for time of:
5 Snatches, 25kg
10 Push ups
15 Double unders

Perfected another lift- the snatch.

Death By 10m / Max. Deadlift

Over 10 metre intervals,
At 1 min, run x 1
At 2 min run x 2
At 3 min run x 3
Up till 20min

Deadlift max: 90kg

Training in 30 degree heat

Not as bad as the day we trained when it was 41 degrees.

WOD
3 rounds for time of:
25 Tyre flips
100m Farmer's walk, 15kg DB each side
100m Sled run, 20kg plate
25 Box jumps
30 Push presses, 20kg

Bass was at the gym today around lunch time working on the gym so I popped in for a training session. Usually, I can never make Saturday sessions, which is at 8:30-9:30AM, because of work so it was good to be able to squeeze in a session.

Important dates:
Next dragon boat session, Sat 28th November
Penrith Games, Sun 6th December
Next dragon boat race, Sun 13th December

WOD 1
For time of:
1000m row

Then, 21-15-9 reps of:
Supine Ring Rows
Clapping Pushups
Knees to toes

Then,
400m Run

WOD 2
7 rounds for time of:
7 Pull ups
7 Ring dips
7 Burpees

Rest day

This rest day has been unwillingly enforced upon me. Ergh.

It's been just over two months at CFNQ now and I'm still seeing improvements each session. My technique is getting better and emotionally, I'm much more stronger. I stopped thinking "ouch, this hurts, slow down" and instead, I push through the pain. I listen to my body and I know when I can give it that little bit extra. I also know when I shouldn't push my body just incase I injure myself, like on Tuesday. I am more aware of my body and what it can handle.

It's hard to stay away from the gym because you keep wanting more. I sit at home and think about how I can improve my pull ups or how much I want to be able to do those ring dips. I know it's the smart thing to do by resting. Being to eager to train constantly will definitely undo all the hard work I've put in.

A lot of people would not understand why I'm so crazy about CF. Most of the time when I try to explain, I can see it in their facial expression or the way they respond. Nevertheless, I absolutely love how it all just looks so insane to someone who's not familiar with it. It is insane.

So... back to dreaming about the gym. I will see you tomorrow morning, CFNQ.

Helen

WOD 1
5k Row
24:58 minutes

WOD 2- Helen
3 rounds for time of:
400m Runs
21 KB Swings, 16kg
12 Pull ups

Helen will be the first workout I've done with the kipping pull up. I've almost got the technique down pat and I should find a good rhythm somewhere in this workout. Ideally, I'd like a time of around 12 minutes. We'll see how I go.

The 5k row this morning was awesome. I despise the rowing machine mainly because I'm short and I can't pull it back as far but I know I could probably make up for some of this with my legs. I'm glad that I stuck with it, no excuses.

Now for my next goal... nail those damn ring dips!

A healthy diet is the building block to being healthy. Exercise comes seconds.

As many rounds in 20 minutes of:
100m Sprint
5 Front Squats, 30kg
5 Push Presses, 30kg
11 rounds

My body is not feeling 100% today. I hope it's in top condition for two hits of CF.

Mum is away for the week and food supply in my house is starting to run low. Will have to do the groceries tomorrow to stock up on the essentials. My shopping list includes eggs, apples, almond spread, pumpkin, spinach, frozen berries and a BBQ chicken.

Eating healthy requires a lot of preparation. Once my vegetable, fruit and protein supplies start running low, I make a list of what I need to stock up on and hit the supermarket the day after. It helps a lot having a mum who also ensures there's an abundance of healthy foods at home. Even better that 80% of the time, she makes food that I can Zone and I am so grateful for that. We are probably one of the few Asian households that don't base each meal around rice dishes (only my dad does and occasionally, my mum will).

Finally...

VADB Mixed Crew 2nd in 200m

WOD 1
For time of:
25 SDHP
5 Push jerks
20 SDHP
4 Push jerks
15 SDHP
3 Push jerks
10 SDHP
2 Push jerks
5 SDHP
1 Push jerk

25/40kg
11:01 minutes

WOD 2
250 Advanced gymnastic movements consisting of:
Ring push ups
Burpee box jumps
Air squats
Jumping lunges
Burpee pull ups
Handstand push ups
Toes to bar
L-pull ups

Modified Elizabeth

21-15-9 reps for time of:
Squat cleans, 35kg
Pull ups

WOD 1
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull ups
Sumo Deadlift High Pull, 24kg KB
Double unders

WOD 2
Run 200m
50 Box Jump
Run 400m
40 Box Jump
Run 600m
30 Box Jump
Run 800m
20 Box Jump

Max front squat 65kg

WOD @ 40 degrees

WOD
5 rounds for time of:
100m Sprint
5 Deadlifts, 40kg
100m Sprint
5 Clean and Jerks, 40kg
100m Spring
5 KB Swings, 20kg

First time I've done C&J in a workout at that weight. I felt so initimated and scared at first but after the first round, I had the technique down pat and hammered them.

Yesterday, I hit CF in the morning then afternoon and went straight to dragon boat afterwards. The morning session at CF wasn't as hard as the afternoon one but, wow, I really pushed my limits. When I finally got to bed last night, I had trouble sleeping because my body was just restless from all the training. It looks like I won't be doing that again!

I'm officially a left or right sided paddler.

Event 8 of the 2009 CrossFit Games, The Chipper!

WOD 1
As many rounds in 10 minutes of:
5 L Pull-ups
5 Burpees

WOD 2
As many rounds in 10 minutes of:
5 Hand stand push ups
5 Ring dips

WOD 3- The Chipper
15 Squat clean, 30kg
30 Toes to bar
30 Box jumps ,20" box
10 Muscle ups
30 Push Press/Push Jerk, 10kg DBs
30 Double Unders
15 reps Thruster, 30kg
30 Pull ups
30 Burpees
300ft OH Walking lunge, 10kg plate