This is what yesterday's workout looked like:

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

70, 30, 80kg
Total: 180kg

Disappointing effort. No motivation and wasn't feeling 100%. Headed to Khang's after for his "Shut the F up and Train" session which consisted of exercises involving kettlebells, sandbags, tyres and resistance bands. Some things that happened during the session:

• ran as far as I could with the resistance band holding me back, only to be flung back on my ass and pulled along on the ground... twice
• dropped the 12kg kettlebell on my right foot. The bruise is about 4cm wide and 9cm long. I was limping all evening, but I can't work properly now
• bruised both my arms because the kettlebell kept knocking them

Dragon boat training this evening followed by a, er, "bonding" session which, apparently, we need before the CNY race next Saturday.

Yesterday's workout looked like this:

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups


Today's workout:

Five rounds for time of:
20kg barbell Overhead walking lunges, 50 steps
21 Burpees


Dragon boat training later tonight as well. Let's hope I don't start feeling the gym session at training like I did on Monday.

Saturday was rowing, yesterday was my rest day. Julie and I spent our Sunday doing our usual Bondi brunch. Decided to ditch Skinny Dip for Cafe Bondi. Like the change, so we might stick to this one for a while. Still want to try Speedo's Cafe, but it's so hard to find parking in the part of Bondi.

After brunch, we hit the markets. Bought another maxi from Lemisee. Lemi will be making a slip for my other maxi. How kind of her! Can't wait to wear the other maxi. I think I will have to do up both of them because the knot I make to hold it up slips out.


Today's workout:

"Mr. Joshua"
Five rounds for time of:
Row400 meters
30 Glute-ham sit-ups
50kg Deadlift, 15 reps

CrossFit Total is coming up!

Deadlifts 3-3-3-3-3 reps

70, 72.5, 75, 77.5 80kg

New max for 3 rep squats!!!

Hang power cleans 1-1-1-1-1-1-1 reps
30, 35, 35, 37.5, 37.5, 40, 40kg

Today's workout:
10K run

Haven't been able to do it because of the hot weather and I won't be able to do it this evening because of rowing. Maybe tomorrow evening! Looking forward to it...

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
30kg Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
30kg Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
30kg Thrusters, 10 reps
20 Pull-ups