As many rounds in 25 minutes of:
5 DB Deadlifts, 15kg each side
5 DB Hang power cleans
5 DB Front squats
5 DB Push presses
5 DB Push ups
5 Burpees
200m Run

Must conquer the 15kg dumbells or else they will bury me on comp day. I hate presses. Asian traps and shoudlers don't do me any favours in this category!

3 rounds for time of:
21 Wall balls, 6kg
15 KB Swings, 20kg
9 Strict press, 25kg

Getting better at those wall balls. Now I need to start working on my HSPU and presses.

As many rounds in 30 minutes of:

Deck of cards day

Helen goes overhead

3 rounds for time of:
400m Run
21 KB Swings, 16kg
12 Pull ups
6 Overhead squats, 35kg

Yesterday was a harder version of Fran, today a harder version of Helen. My two least favourite benchmarks.

Accomplished 40kg OHS today!

Skill:
5 reps of max. holds for L-sit

WOD:
4 rounds for time of:
15 Thrusters, 30kg
15 Ring dips
15 Pull ups
200m Run

This WOD is going to suck. The 30kg thrusters will feel heavier than ever and I will definitely struggle on the ring dips, a movement I used to be quite good at. It has been extremely demotivating to see how much weaker I have gotten in a lot of exercises. 100 squats are no longer a walk in the park, 30kg cleans feel like 40kg cleans from 3 months ago, 16KB swings feel like how they did 7-8 months ago.

I've got to stay focused. I still love that pain I feel during the WOD, but I now hate the fustration that is currently lingering around when I'm not hitting the times and weights I want. I once was good at channelling my anger, fustration and annoyance in a workout and I've got to find that connection again.

Fight Gone Bad

3 rounds for a total number of reps of:

Row (cal)
Sumo deadlift high pull, 25kg
Wall balls, 6kg
Push press, 25kg
Box jumps
213

Each station, the total number of reps are counted over 1 minute. After the 1 minute is up, move to the next station. After completing the one round, take 1 minute rest before starting the next round.

21-15-9 reps for time of:
Pull ups
Ring push ups
Clean and jerks, 30kg
200m Run

Disappointing workout. Pretty much demonstrated how much strength I lost over the six weeks of not training. Got to get back on it.

4 rounds for time of:
21 Burpees
15 Knees to elbows
9 Wall balls, 6kg

After the 1st round, complete 50 double unders.
After the 2nd round, complete 40 double unders.
After the 3rd round, complete 30 double unders.
After the 4th round, complete 20 double unders.

In teams of four, for time of:
800m Run (10 & 6kg Med Ball)
100 Burpees
200 Box jumps
300 Squats
800m Run

As many rounds in 20 minutes of:
3 Pull ups
6 Push ups
9 Sit ups

Every minute, on the minute, do a snatch 30kg.

Drop 10

For time of:

After completing each round, drop 10 repetitions from each exercise and repeat that round. Continue this until you have completed the last round of just 10 squats.

50 Squats
40 Lunges
30 Sit ups
20 Push ups
10 Burpees
10:46

KB TGU practice. Despise anything to do with kettlebells, besides swings.

Dreading tomorrow's WOD...

Josh

For time of:
21 Overhead Squats, 30kg
42 Pull ups
15 Overhead Squats
30 Pull ups
9 Overhead Squats
18 Pull ups
15:47

3 rounds for time of:
800m Run
50 Squats
50 Sit ups
21:06

Crazy 8

8 rounds for time of:
8 KB Swings, 16kg
8 Box jumps
8 Burpees
8 Ring dips
8 Push ups
8 Jumping lunges
8 Double unders
8 Wall balls, 6kg

I'm back- for good this time. I've only trained for around one week in these past six weeks. I was supposed to be back at the gym three weeks ago but ever since starting this new job, I've gotten lazy and haven't stuck to a healthy routine. All of that is over now. I am back in the Zone and I am back at CFNQ, for good. The next two weeks of training is going to be hell.

P.S. I didn't even finish the WOD under the 40 minute cut off time. Not sure how many rounds I managed but I'm pretty sure I was 4 wall balls shy of completing me 6th round. Shocking, hey?

21-15-9 reps for time of:
Pull ups
Ring push ups
Clean & Jerks, 30kg
200m Run

Disappointing workout which demonstrated how much strength I've lost in my lifts. In need of some motivation!

80 burpees

then,

For time of:
25 Glute ham sit ups
50 Double unders
50 Push ups
50 Wall balls
50 Box jumps
25 Glute ham sit ups

Absolutely hated this workout.

100 Pull ups for time
9:55

Missed an awesome workout yesterday.

As many rounds in 20 minutes of:
5 Deadlifts, 50kg
7 Ring push ups
9 Box jumps
12 Burpees
9 rounds

Baseline

3 rounds for best time of:
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
5:37

Back to CFNQ and the Zone today after twelve days of absence from my usual routine. I've still got it after clocking the fastest time out of the girls and beating half the guys even though I didn't feel like I was performing at my best.

VADB 2009/2010 Nationals campaign is definitely one that will go down in history. So much happened in the lead up to the campaign, so much happened during the campaign and so much has already happened in the week following the campaign.

A little extra flab is hanging around my stomach as a result of the partying and careless eating. Finished it off yesterday with Yum Cha for lunch and Pastizzi Cafe for dinner. We are absolutely obsessed with Pastizzi Cafe, visiting the place at least once a month and sometimes even twice a week.

R.I.P. Kevin Del Rio

On Sunday 18th April 2010 a husband, son, brother, friend and fellow paddler, left this world and is now an angel looking down on us. You should be joining us tomorrow on our flight to Adelaide for our Nationals campaign this year. Instead, we fly without you but we will paddle the waters of West Lakes with you watching over us.

This campaign is for you, my team mate. In a moment of weakness, I know you will be there for each and every one of our VADB family members. You are an angel amongst us now, we are scared but we will be okay. I know you are there for us.

I know you've seen everyone that's been to your house the past two days and you've also seen everyone who was there today. Claudine, Izzy, Tash and Beau will be okay.

Rest in peace, my friend.

P.S. Show them how we party up there, okay?

1km Row, 4:08min

1 rep max Bench press, 45kg

As many rounds in 20 minutes of:
5 Sumo deadlift high pull, 35kg
10 Burpees
15 KB Swings, 16kg
20 Double unders

Being a girl, doing double unders is a pain in the ass for my bladder. At least I'm getting better at them...

JT

21-15-9 reps for time of:
Handstand push ups
Ring dips
Push ups

This one is definitely going to suck and I'll be sure to feel it at dragon boat training afterwards. That's okay, just gotta suck up the pain and soldier on. My brain is no longer wired to tell me to give up. There is barely ever a hint of negative energy floating around inside of me when I train and I thrive off the pain I feel. I've still got a long way to go to be the kind of CrossFit athlete that I want to be but I am slowly getting there. It's tough but it is definitely a rewarding journey.

Most people just cannot justify the amount of effort I put into making it CF a priority in my life but that's okay, I don't expect many to understand and I don't try to make them understand. That's why when I walk into the box it, it's such a breath of fresh air. Walking into a world completely different to what most people are familiar with and being surrounded by people who really understand why you train, why you eat and why you choose to prioritise things in your life the way you do.

Deadlifts 3-3-3-3-3-3-3
70, 75, 80, 85, 90, 95(f), 95(f)

I think I have a new 1 rep max for deadlifts up my sleeves considering 95kg is my current max and I hit 9o on three reps. Sheree hit 115kg for three.

Filthy Fifties

For time of:
50 Box jumps
50 Jumping pull ups
50 KB Swings, 12kg
50 Walking lunges
50 Knees to elbows
50 Push press, 20kg
50 Hyper extensions
50 Wall balls
50 Burpees
50 Double unders

A whole lot of exercises I hate, in large reps, in a massive WOD. Lovely. The cut off is most likely to be 40 minutes. I'll be suprised to even be able to finish this workout within that time. Last week of intense training before I lay off all this craziness in the lead up to our dragon boat Nationals campaign, which begins next Thursday.

With a running clock, do 1 burpee on the first minute, 2 burpees on the second minute, 3 burpees on the third minute, and so on.
14 minutes

Grace

30 Clean and Jerks, 40kg

That 40kg still feels so damn heavy.

Badger

3 rounds for time of:
30 Squat cleans, 30kg
30 Pull ups
800m run
38 minutes something...

HCF session yesterday, dragon boat session this morning. Easter was filled with more chocolates than normal and my almost daily dose of fresh hot cross buns. My mum purchases them from the local Vietnamese bakery and most of the time, they're still warm from being in the oven!

Aim for this month is to stretch, stretch, stretch!

1500kg

60 reps of Snatches @ 25kg for a total of 1500kg

Where's my mojo?

3 rounds for time of:
9 Deadlifts, 70kg
15 Burpees
21 Push press, 25kg
400m run
21 minutes or so

I'm still finding it hard to get back into training this week. The recommended weight for push presses was 30kg and I struggled with it and had to drop the weight down. I'm really fustrated and annoyed with myself for not being able to continue training as hard as I was last week. I'm most likely fatigued and mentally not all there after Sunday's State Titles. There is only three or so more weeks until Nationals and I cannot afford to let this week go to waste.

The fourth month of the year begins next week. The year is going by a little too fast.

Tabata Intervals

8 rounds of:
20 seconds work followed by 10 seconds rest for each of the following:
Pull ups
Push ups
Sit ups
Squats
Score: 43 (total of the lowest reps for each exercise for all 8 rounds)

9 rounds for time of:
9 KB Swings, 16kg
100m Sprint
9 Burpees
100m Spring
19:08

Didn't even want to workout today. It seems as though I fall into a slight slump the week after our DB races. Must get out of it.

2009 Couplet Event

3 rounds of:
30 Wall balls, 6kg
30 Snatches, 20kg

Cut off time was 20 minutes and I only managed to get in two rounds. That's okay, even at the Games, some of the competitors didn't finish the workout. My back felt so tight during the workout. Loved doing the snatches though but again, I struggled with the wall balls. At least I'm aiming for the target each time.

Definitely a WOD to do again in a couple of months time and see how much I've progressed and how I fair up against the big guns.

No CFNQ today...

Instead, I went to dragon boat training this evening. Second training session this past month and leading up to our State Titles on Sunday. Felt a burning sensation in my shoulders as I paddled. It did nothing but make make me push even harder- awesome feeling.

My butt hurts

10 rounds for time of:
3 Strict pull ups
6 Ring dips
9 V Sit ups
20:14

Lunge for a better butt!

For time of:
400m Walking lunges

I really should've rested between today and Monday

As many rounds in 20 minutes of:
3 Deadlifts, 70kg
6 Ring dips
9 KB swings, 20kg
100m Backwards run
7 rounds

Six training sessions in a row is not a good idea. Yesterday wasn't too bad but I knew I would be struggling through today's workout. I then thought to myself, "Well, I do get tomorrow and Sunday off so I might as well tough it out for another day", and I died after my fifth round. Now for my much desereved break from training this weekend.

Angie

For time of:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
24:32

Third time I've attempted this workout at CFNQ, first time I've ever done it at the recommended level. Pretty happy with that time! Tomorrow's workout is going to be a killer...

21-15-9 reps for time of:
DB Thrusters, 15kg
Push ups
Double unders (double the amount of reps)

Mustn't be my week at CFNQ. TGU, wall balls and now double unders. Boy did those 15kg DB thrusters hurt...

Ouch

4 rounds for time of:
800m Run
10 HSPU
10 Medicine Ball Cleans
20 Ring push ups
20 Wall balls

3 rounds of:
12 KB Snatches (alt. hands), 12kg
12 Pistols
12 KB TGU, 8kg
12 Pull ups

Dragon boat training.

The TGU is my worst exercise, ever. I am so terrible when it comes to them. Maybe I'm doing something wrong. All I know is that I must work on them and improve. It's such an awesome exercise to have under your boat.

On a different note, was my first time back at training since CNY race, over two weeks ago, today. I've lost all motivation to train. I really just don't give a stuff anymore. I'd be at training not wanting to be there. I'll be on the way to training, wanting to drive back home. I just want to focus on my CrossFit and I can't do that at 100% whilst I have dragon boat to tend to.

As many rounds in 25 minutes of:
200m Run
20 Wall balls, 6kg
15 Ring push ups
5 Pull ups
5 rounds

Got so fustrated with those wall balls. I always have to jump on the way up to reach the target but I'm happy with five rounds. Couldn't have done any better with unbroken push ups and pull ups and fast runs.

It's going to be a good one

30 reps for time of:
Deadlift
Squat clean
Push press
Overhead squat
@30kg, where 1 rep = one round

Two rounds of:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps for time of:
Push ups
Sit ups
Squats
Double unders

The board did not mention that it was two rounds of the entire thing... I belted it out and was so puffed and drained and called for time. Bradley then informed me that we had to do it all over again. I've never felt like punching him in the face before.

Wounded Warriors WOD

21-15-9 reps for time of:
Pull ups
Clean and jerks, 30kg
200m Run

Felt the effects of a trashy weekend...

Lucky dip

As many rounds in 30 minutes of:
An exercise picked out from the lucky dip
5 Burpees

Followed by:
1km Tabata row

Decided against gym on Wednesday and went to HCF yesterday. I wanted to do Beau's birthday workout that was planned for yesterday this morning with Ben, hence why I went HCF yesterday, but I didn't even end up heading into NQ this morning. Shame!

Feeling under the weather today. Didn't finish the workout in the 40 minute cut off time.

5 rounds for time of:
21 Burpees
15 Knees to elbows
9 Strict press, 30kg
100m Farmers walk, 15kg each side

Go Heavy Month

This month at CFNQ, we'll be lifting heavy shit accompanied with some gymnastics and intense short runs. Awesome stuff... just don't give me heavy presses.

As many reps, in any combination, in 10 minutes of:
Deadlifts, 80kg
Ring dips
32/35

After experimenting with my diet yesterday and cutting the fats down a little, it really hit my hard during training. Didn't feel to good towards the end of the session, got off the boat feeling dizzy and I couldn't stop shaking. Long story short, I won't be cutting the fats out again, that's for sure.

Decided that it'd be wise to take today and tomorrow off for the race on Saturday. Wise decision indeed! My lower back needs to loosen up.

What to do?

Fight Gone Bad workout is today. I thought I'd give it a miss considering DB training is this evening and my lower back has tightened up again after yesterday's workout. Will head to CF tomorrow morning instead for my last sesson this week before the big race on Saturday.

Comp WOD 3

For time:
600m Run
then, 2 rounds of:
30 Deadlifts, 50kg
30 KB Swings, 16kg
30 Ring push ups
14:03

Lacking sleep, I walked into the gym wanting to go home. Nevertheless, I smashed the workout. Could I have gone any harder? Probably not. I was just ecstatic that I made it well under the cut off, that was set at the comp over the weekend, of 20 minutes.

Max

Clean & jerk, 47.5kg
Snatch, 35kg
Ring dips, 8
Strict press, 32.5kg

Facing a 40kg snatch this week.

Welcome back

Haven't been keeping this updated but, yes, still training as hard as ever. Reaching 8 sessions a week at times, including dragon boating. So this is how my typical training schedule looks like at the moment:



Monday- CF AM, DB PM

Tuesday- CF AM

Wednesday- CF AM, DB PM

Thursday- Rest

Friday- CF AM

Saturday- DB PM



By Wednesday night, I am so drained physically and mentally I lie in bed tossing and turning, struggling to fall asleep even though my brain is switched off.



I don't really have the motivation to dragon boat anymore. It gets in the way of what I really want to be doing, CrossFit, but there's only a couple of months left and the big races to conquer so I might as well stick with it until the end.

Connected, again

Was without the internet for a week but now I'm back online! And back to logging my workouts and progress here.

For time of:
50 push ups
50 lunges
25 double unders
40 push ups
40 lunges
20 double unders
30 push ups
30 lunges
15 double unders
20 push ups
20 lunges
10 double unders
10 push ups
10 lunges
5 double unders

Dragon boat training this evening.

Facing my fears

Cleans 3-3-3-3-3
25, 30, 35, 40, 42.5kg

First time doing heavy cleans since my wrist injury. I've done 40kg in a workout easily and it is also the heaviest I had done. Facing it today was pretty scary and facing the 42.5kg was even more difficult, especially when I reminded myself what happened when I attempted a 50kg clean. Nevertheless, I did the lift and succeeded.

Sore

5 rounds for time of:
200m Run
10 DB Squat cleans, 10kg each side
10 Burpees
10 Knees to elbowss
10 Ring dips

My body is really sore today but I'm glad that I've gotten used to training through the pain. No more excuses like, "I'm too sore to train today". I'm slowly starting to achieve my goal of one workout a day where I give it an all out effort. Cutting back on the two workouts a day. I won't be wanting to come back for the second workout after the first one anyway if I give it a good go.

Wrist on the road to recovery

As many rounds in 20 minutes of:
5 Deadlifts, 30kg
5 Hang power cleans, 30kg
5 Push jerks, 30kg
25 Double unders

Back to training

21-15-9 reps of:
Pull ups
Box jumps
Ring dips
V Sit ups

Strict press max is still standing at 30kg.