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