100 Overhead Squats, 25kg

Everytime the bar is dropped, 400m Run.

As many rounds in 25 minutes of:
5 Ring dips
10 Push ups
15 Push presses, 25kg

First official day of using my wrist in the front position. Very limited flexibility. The heavier the load, the more more pressure I can feel on my wrist and the less grip I have. The workout is supposed to be done with a 30kg push press. I know that I've definitely lost some strength in my upper body because I only managed five rounds while the other girls, who did it at the recommended weight, belted out the same amount.

So the sad news is that I won't be competing at the Sectionals in May.

Murph

1.6km Run
100 Pull ups
200 Push ups
300 Squats
1.6km Run

Loved it. Absolutely loved this workout.

Muscle up practice

12 Days of Christmas

1. 100m run
2. Hand stand push ups
3. Deadlifts, 50kg
4. Knees to elbows
5. KBS, 16kg
6. Wall balls, 6kg
7. Box jumps
8. KB Sumo deadlift high pull, 16kg
9. DB Thrusters, 10kg
10. Medicine ball cleans, 6kg
11. Burpee box jumps
12. Chest to bar pull ups

Complete 1x100m run, then 2 HSPU+100m run, then 3 deadlifts+2 hspu+100m run...

21-15-9 reps for time of:
Burpee Box Jumps
KBS, 20kg

WOD 1
For time of:
200m Run
5 HSPU
10 Deadlifts, 65kg
15 Ring Dips
20 DU
25 KBS, 16kg
30 Push ups
35 Sit ups
40 Wall balls, 6kg
45 Box jumps
50 Air squats
800m Run

WOD 2
5 rounds of:
5 Deadlifts, 80kg
10 Burpees
Then, a 400m run.

That second WOD was one killer of a workout from the Penrith competition. All my deadlifts were broken up but I was so glad that I conquered it.

21-15-9 reps for time of:
Sumo deadlift high pulls, 30kg
Pull ups
Ring dips

253 push ups

WOD 1
As many rounds in 20 minutes of:
200m Run
25 Double unders

WOD 2
So it's day 22 of the push up challenge and for those who have been involved, you are to do 22 push ups. Because of my wrist, I haven't done a single push up since the challenge began so I've accumulated a total of 253 pushups. Completed them all this afternoon! My wrist is still not 100% but it's okay to slowly start working out on it.

Tempo deadlifting

Deadlifts
5-5-5-5-5
4 seconds down, 1 seconds up

Followed by:
As many rounds in 15 minutes of:
5 KBS, 20kg
5 Knees to elbows
5 Medicine ball cleans, 6kg

Today was supposed to be my rest day

10 rounds of:
10 Pull ups
10 Box jumps

Staying off my wrist

10 Squats, 60kg
50 Double unders
8 Squats
40 Double unders
6 Squats
30 Double unders
4 Squats
20 Double unders
2 Squats
10 Double unders

Russian Quarters

WOD 1
Two rounds of:
400m Run
25 KB Swings, 16kg
25 Box jumps
25 Double unders
400m Run
25 Double unders
25 Box jumps
25 KB swings

WOD 2
21-15-9 reps of:
Deadlifts, 60kg
Pull ups,
400m Row

1RM Squat 82.5kg

200m Run
50 KB Swings, 16kg
400m Run
40 KB Swings
800m Run
30 KB Swings
1600m Run
20 KB Swings

Smashed my one rep max squat. Smashed it.

Annie II

WOD 1- Annie
50-40-30-20-10 reps of:
Double unders
Sit ups


WOD 2
3 rounds of:
21 Pull ups
15 KB Swings, 16kg
9 Deadlifts, 60kg
400m Run


I was so fustrated training this morning from combination of lack of sleep, anger and a workout with double unders. I really wanted to nail Annie, even though I can't do continuous double unders, I wanted to give this workout a good kick. Left feeling disappointed.


I am still so mesmerised, watching those top Crossfitters train. The way they can block out almost everything and train to the point where their emotions and physical feelings are separated is so admirable. There is no stopping until your body is physically unable to continue, not because your mind is telling you to. They have no fear.

Jackie with DB

WOD
1000m Row
50 Thrusters, 10kg DB each side
30 Pull ups

Skills
TGU

Annie

50-40-30-20-10 reps of:
Double unders
Sit ups

Couldn't do today's workout because I still can't hold the bar properly... Sad.

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

Rob Orlando, you hurt me

WOD 1
Complete 5 rounds, 1 round constitutes 3 cycles of the following:
5 Deadlift, 20kg
5 High hang power cleans, 20kg
5 Front squat, 20kg
5 Push Jerk, 20kg

WOD 2
4 rounds:
150ft Prowler, 10kg each side
10 Box jumps
10 KB Squat Cleans, 16kg (10 each side)

It took me about 10-15 minutes to recover from the second workout. I felt so nauseous and dizzy after. Nevertheless, it was one awesome workout I'd love to do again.

3 rounds for time of:
50 Box jumps
25 Ring dips
50 Dub unders
25 Push ups
31:26 minutes

Last night was spent at dragon boat training. Getting pumped for the 200m race next Sunday.

Fran

21, 15, 9 reps for time of:
Thrusters, 30kg
Pull ups
8:51 minutes

Death

Saturday's WOD
400m Row
10 Hang Snatch, 20kg
15 Front/Back Squats 20kg
20 Pull Ups
80m Farmers Walk Kettlebells 16kg

This is one of the few workouts that I've looked at and know that I will be absolutely wrecked after, before attempting it.

WOD 2
5km Run

Respect

Tamaryn Venter and Nadine Burns are both amazing athletes. Last night I went through Tamaryn's old blog. Wow, she is a machine for a girl of her size. You would not be able to even guess the amount of strength and power in that tiny (but tall) frame of hers. Simply amazing.

CrossFit Baseball

WOD 1
As many rounds as possible in 40 minutes of:
10 reps of the "Exercise"
100m Run
10 Squats
100m Run
10 Push ups
100m Run
10 Pull ups
100m Run

The "Exercise" was picked out of the bucket each round. They were:
25kg Push Press
50kg Deadlift
1000m Row
400m Run
16kg KBS
60kg Deadlift
30kg Overhead Squat

WOD 2
5 rounds of:
5 Knees to elbows
Bear crawl
20 Hammer throws (10 each side)
100m Sled Run, 25kg
Bear crawl backwards

Oliver

WOD
50 Wall Balls (10ft), 6kg
50 Push ups
35 Wall Balls
35 Push ups
20 Wall Balls
20 Push ups

Taking it easy

WOD 1
3 rounds for time of:
50 Double unders
25 Pullups
50 Situps
25 Box jumps

WOD 2
3 rounds for time of:
50 Air squats
15 Ring dips
10 Hang power cleans, 30kg

Max ring dips: 12, 13, 16 (yellow power band)

Couldn't give my best effort for the first WOD this morning. Felt much better by the afternoon though although I still have a bit of a runny nose and a cough.

Rest day

Woke up with a sore throat which turned into a cold as the day progressed. I decided to rest instead of hitting CF after work. It was a good call or else I would not have gotten much rest at all this week. Will catch up on the missed workout tomorrow morning.

I'm starting to find myself with less time with CF and study keeping me busy. Definitely glad that I've kicked the studies up a notch though. Four weeks left of this semester so fun and games can come later.

Next competition

Next competition is in Newcastle on Saturday 7th November. I'm going to have to skip it because of work and a dragon boat race the day after. Now, I'm looking forward to the CrossFit Penrith competition on Sunday 6th December. That's about two months away. Something to train hard and eat properly for.

Dragon boat races don't compare to these competitions.

Recovery day

WOD 1
3 rounds:
500m Row
20 Walking lunges
20 Push ups
20 KB Swings, 12kg
20 Squats

WOD 2
50 KB Swings, 12kg
50 KB Snatches, 12kg
100 KB Push presses, 12kg
50 KB Sumo Deadlift High Pull, 12kg
50 KB Front Squats, 12kg
50 KB Turkish Get Ups, 12kg
50 KB Clean & Presses, 12kg
100 KB Swings, 12kg

And I thought it was a recovery day. That second WOD hurt. My body is so wrecked and even more sore than it was this morning thanks to that 500 KB movements workout.

CrossFit Wollongong Open Day

WOD 1
21, 15, 9 reps for time of:
KB Swings, 16kg
Burpee Box Jumps
Thrusters, 20kg

WOD 2- Baseline workout
500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Last workout before Comp Day!

WOD
3 rounds for time of:
25 Box Jumps
200m Run
25 Burpees
200m Run
100 Skips
200m Run

Snatches or Oktoberfest?

WOD
30 snatches for time, 25kg
11 minutes

Snatches win!

First time attempting a workout with snatches in them. Can't wait for the next time it pops up.

WOD 1
30, 20, 10 reps for time of:
Row (cal)
Burpee Box Jumps
Pull ups

WOD 2
Tabata this:
Row
Ring dips
Box jumps
Wall balls, 6kg

5 rounds for time of:
15 Deadlifts, 35kg
12 Power cleans, 35kg
9 Front squats, 35kg
200m Run
31:47 minutes

I did all my power cleans one at a time. They were definitely my weak point but I'm happy that I pushed through all five rounds at 35kg. That little voice in my head didn't stop me today.

Angie

WOD 1
Strict press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

WOD 2
4 rounds for time of:
400m Run
1:47, 1:35, 1:34, 1:31 minutes

WOD 3- Angie
100 Pull ups (power band)
100 Push ups (toes)
100 Sit ups
100 Squats

I feel lopsided. Sore on my right side from the race yesterday.

Third for Premier Open's A team.

Made the finals for the Mixed A team but still no win.

Today's second heat and finals race for the mixed team was a sign of good things to come. The final's race was so close and given the team we put together, we did extremely well. Definitely a great start to the season and I'm looking forward to racing with the team again.

CrossFit has made a difference.

Rest day

Finally, a rest day just in time for the race tomorrow. It's been an gruelling week at the gym and I'm still getting sore in places that I've never been sore before. It's time I get my sleeping pattern right again. Six/seven hours of sleep is nowhere near enough for my body to repair, especially if I plan on training twice a day.

Can't wait to get back in on Monday though.

Went back for seconds tonight.

WOD 2
Partnered up and attempting each exercise one after the other, 3 rounds for time of:
10 Push presses, 25/40kg
10 Ring dips
10 MBC, 6/10kg

While your partner attempts the exercise, hold the baby... and don't drop it! (16/25kg KB).

Bradley & I finished it in 10:06 minutes.

Skills
Knees to elbows, 21 reps

WOD
5 rounds for time of:
5 Deadlifts, 60kg
10 Burpees
7:07 minutes

Skills
Kipping pull ups

Got to get rid of that voice in my head. I'm sure I could have shaved about two minutes off that time if I didn't stop to catch my breath after the burpees or stop in the middle of the burpees. You don't need to catch your breath to do the deadlifts better. It's just your head telling you to take a break. You don't need to jog instead of run, it's just that voice in your head telling your legs to go a little easy. You don't need to rest after a rep unless you push through the pain and fail.

It's starting to get even more serious now. I'm setting goals for myself and a time period to achieve them in. I'm on the Zone, but I'm still tweaking it. I want to compete, especially in the CrossFit Regional Qualifiers halfway through next year for the CrossFit Games in 2010. I want to conquer a muscle-up in eight months. I want to be able to belt out 20 kipping pull-ups in a row and at least 5 strict pull ups.

I know what I have to do to get there. Doesn't matter what I have to give up, I will do it.

Happy days to come!

Wounded Warrior WOD 2

WOD
21-15-9 reps for time of:
Pull ups
Clean & Jerk, 25kg
200m Run
11:28 minutes

Skills
6 x 3 rep Ring dips
Kipping pull ups
4 x 1 rep Strict pull ups
Muscle ups

My triceps are dead.

In other news, I will be competing at the CrossFit Wollongong Open Day. First time competing... Scary!

My forearms. Oh my.

This morning at CFNQ was spent on the following:

• Clean & Jerks
• Muscle ups
• Kipping pull ups
• Skipping drills

I have set my goal. A muscle up in eight months.

Wounded Warriors WOD 1

As many rounds in 10 minutes for time of:
4 Thrusters, 25kg
8 SDHP, 25kg
12 KBS, 16kg

Followed by:
10 x 20kg Squats
10 x 40kg Squats
10 x 50kg Squats
6 x 60kg Squats
Kipping pull ups practice.

Haven't done squats for a while. A little more weak than what I used to be but that's okay. I'll get back there in no time with more practice.

I'm slowly getting into the zone. Tomorrow definitely has to be a zone day with CF in the morning and dragon boating at night. Got to stock up on vegetables and proteins tomorrow after CF.

How yummy are the guys at CrossFit?

The next few months will be exciting. I have my eyes set on two things. And I will get it too.

Boxing

No work today which means CrossFit in the morning. Bradley taught me the basic eight boxing moves then we ran through some exercises. It was good to have something different for a change. Maybe I could be in the ring sometime soon... not. Had a good chat with him afterwards too. Top bloke.

WOD
200 Skips
50 Push ups
160 Skips
40 Push ups
120 Skips
30 Push ups
90 Skips
20 Push ups
40 Skips
10 Push ups

Skill
Pull ups

Starting to nail the kipping pull ups!

McFlurry

21-15-9 reps for time of:
400m Run
Power cleans, 30kg
Thrusters, 30kg
Pull ups

Only girl at CFNQ to attempt the recommended weight of 30kg. My poor collarbone.

=)

The Pain Train

WOD
Round 1
30 KB swings, 16kg
20 burpees
20 jump lunges

Round 2
28 KB swings, 16kg
18 burpees
20 jump lunges

Round 3
26 KB swings, 16kg
16 burpees
20 jump lunges

Round 4
24 KB swings, 16kg
14 burpees
20 jump lunges

Round 5
22 KB swings, 16kg
12 burpees
20 jump lunges

Round 6
20 KB swings, 16kg
10 burpees
20 jump lunges

This workout has got to be one of harder ones I've had to do. I used to like kettlebell swings until today. I am far from perfecting what I used to consider an enjoyable and reasonably easy movement. It was harder because I was struggling emotionally. During the third round, I was really battling my mind, trying to rid myself of the doubt I started to feel. I managed to finish in a disgraceful time. At least I've found my weakness though. Kettlebell swings (the right way). At least I didn't let you get the better of me.

Thanks, Bradley & Bassam.

Skills
Deadlift
Sumo Deadlift High Pull
Medicine Ball Cleans

WOD
As many rounds in 40 minutes of:
300m Row
Bear crawl
Box Jumps (26, 24, 24, 24, 26 inch)
100 Skips
200m Run

Nancy

WOD:
5 rounds for time of:
400m run
15 Overhead squats, 30kg

I'm going to remember your words while I belt the crap out of this workout. Suddenly, I'm angry all over again.

Annie

Viral Gastritus =(

Skills
DB HSC
HSPU

Mini WOD
100 CF SU

WOD
21, 15, 9 reps for time of:
HSPU
DB Hang Squat Cleans, 10kg each
400m Run

So weak. Lost so must strength and weight. Felt dizzy and my head throbbed throughout this workout. It's good to be back though. I couldn't sit around at home any longer.

This time around, I don't feel the pain. I'm just numb. It's better like this.

As many rounds in 20 minutes of:
3 Clean and Jerk, 35kg
6 Bodybuilders
9 Pullups

WOD
45 Dub unders
45 Squat cleans, 30kg
45 Ring dips
45 Dub unders

I've never worked at such a high intensity on a regular basis and I love it. It's mentally and physically challenging. After every sesson so far, I can feel my muscles being sore immediately after the workout. Driving home is harder than usual because I can't even lift my arms. They feel so heavy. Showering is even worse because, by then, muscle soreness can be felt almost everywhere- even places you never imagined you could be sore.

A lot of the times I'm fighting the voice in my head. Sometimes I don't want to complete the round or I might not want to push another rep. At that moment, I just think about what upsets me and I yell. There's been a lot of tension and anxiety over the last four/five months. A lot of emotion that has built up inside me and I've finally found a way to channel (I think that's the word!) all that negative energy.

$250/month is pretty steep and I don't know if I can keep it up. It did fit into my budget, which also factored in a good amount of money saved each week, but we all know that sticking to a budget may not always work. If I can't keep it up, I'll just go back to my gym and buy some rings, kettlebells and a box to use as well.

Shepherd's pie went well yesterday and it was all gone by today. Baked fish on vegetables tonight.

Skills
Strict Press
Push Press
Jerk

Mini WOD
5 reps each of:
Strict Press, 15kg
Push Press, 15kg
Jerk, 15kg

WOD
800m Run
21 Strict press, 20kg
800m Run
21, Push press, 20kg
800m Run
21 Jerks, 20kg

Chelsea

Skills
Crawls
Sprawls

WOD
AMRAP 30min
5 Pullups
10 Pushups
15 Squats

Couldn't even lift my arms afterwards. And it seemed so easy reading it...

Parents going away tomorrow for a week. Time to cook up a storm!

Skills
Ring dips

Mini WOD
40 KB Swings, 12kg

WOD
5 rounds for time of:
30 Pushups
15 Box jumps
30 Walking lunges
15 Ring dips
200m Run

I am so sore and stiff. My head is stuffy... I may be sick!

Skills
Medicine Ball Cleans
Knees to Elbows

Mini WOD
50 Burpees

WOD
3 rounds for time of:
21 Pullups
15 MBC
9 Deadlifts, 55kg
400m Run

Ouch. It feels so good to be back doing CrossFit. The guys at CrossFit Never Quit have been so helpful. They've been helping me tweak my technique. Exercises I thought I had spot on I can now do even better.

Now I've just got to get back into the Zone.

Brutal

Brutus is today's workout. Didn't do it though =(

50 What?

Welcome back CrossFit!

Skills
Strict Press
Push Press
Deadlifts
Squats
OH Squats

Mini WOD
Max Strict Press (5 attempts)
30kg

WOD
400m Run (Rowed instead because of shin splits)
50 Box Jumps
50 Double Unders (200 Skips)
50 Calorie Row
50 Double Unders (200 Skips)
50 Box Jumps
400m Run (Rowed instead because of shin splits)

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 4kg ball
10 GHD Sit-ups
10 Back extensions

100 Pull-Ups

"DT"
Five rounds for time of:
30kg Deadlift, 12 reps
30kg Hang power clean, 9 reps
30kg Push jerk, 6 reps

Deadlifts 5-5-5-5-5 reps
65, 70, 70, 75, 75kg

Hang power cleans
5-5-5-5-5 reps
35kg

Five rounds of:
400m Run
20kg Overheat Squats, 15 reps

Push Jerks
5-5-5-5-5
30, 35, 35, 37.5, 37.5kg

"Badger"
25kg Squat clean, 30 reps
Run 800 meters
25kg Squat clean, 40 reps
Run 800 meters
25kg Squat clean, 50 reps
Run 800 meters

Ouch.

"Randy"
20kg Power snatch, 75 reps for time.

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

"CrossFit Total"
Back squat, 1 rep, 75kg
Shoulder Press, 1 rep, 30kg
Deadlift, 1 rep, 70kg

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

PP 15kg
DL 35kg

Complete as many rounds as possible 20 minutes of:
25kg Thruster, 5 reps
25kg Hang Powercleans, 7 reps
25kg Sumo Deadlift High-pull, 10 reps

Rest day

Front squat 3-3-3-3-3 reps
50, 52.5, 52.5, 55, 55Kg

Three rounds for time:
Run 400 meters
15kg Dumbell swing, 21 swings
12 Handstand push-ups

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Chest press 12.5kg, 10 reps
Push press 25kg, 15 reps
Dips 20 reps

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

"Grace"
30 reps for time of:
Clean and Jerk, 35kg

Ouch.
Welcome back, CrossFit.

I've still been training but nothing exciting to post about. Also started yoga. Still trying to gain my momentum. It's slowly coming back though.

I haven't been training very consistently lately because of lack of motivation. Ah well. Give it another week or so and I'll be right back into ass-kicking CrossFit workouts.

I've been thinking about jumping into the pool again and picking up Yoga at YogaVibe. I'll definitely be giving the Yoga ago, but getting back into swimming is going to take a lot of effort.

Today, I decided to go for a jog in the afternoon. Jogged to the Eva Wesley Bridge and did my plyometric exercises:

10 stair runs
Walk down ramp
5 stair runs
5 frog leaps
Walk down ramp
5 stair runs
5 frog leaps

I was already wrecked after the first set of frog leaps and I had the biggest urge to say, "Stuff the last 10 exercises" but I stayed quiet and painfully complete the rest. The last set of frog leaps hurt the most. My legs were wobbly at the top of the stairs and I either hung onto the railings at the top or collapsed.

Feels awesome completing a workout that leaves you feeling sick and dizzy.

"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

30kg Thruster, 20 reps
20 L-Pull-ups

The box was missing today so I couldn't do the workout originally posted.

Four rounds for time of:
Run 400 meters
50 Squats

"Diane"
21-15-9 reps of:
65kg Deadlift
Handstand push-ups

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Will be the first time I've attempted this workout!

Power clean 1-1-1-1-1-1-1 reps

37.5kg x 7

Not enough confidence to lift 40kg today since there was no moral support around! I'm too terrified of dropping it.

Got very irritated at the gym today. Halfway through my power cleans, two guys decided to occupy the bench in front of me, which I had no problem with as I was not using the bench. However, they didn't think to move it forward. So when one of them was chest pressing, the other would stand behind the bench which happened to be right infront of my bar. How could they not notice that they were in my way?

I began to shuffle backwards and Vlad said, "No, just leave it there", and he looked at the guys and the ended up moving forward instead.

They looked like newbies at the gym though. Neverthless, how could they be so ignorant and rude?

Back Squat 5-5-5-5-5 reps

50, 55, 57.5, 60, 62.5kg

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

"Grace"
30kg Clean and Jerk, 30 reps

Three weekends of partying madass in a row. Time to hibernate and get into exam mode!

Push Jerk 1-1-1-1-1-1-1 reps

Ended up doing Split Jerks instead. Reached 37.5kg and scared myself out of attempting 40kg.

20 minute run.

Front Squats
3-3-3-3-3

50, 50, 52.5, 55, 55kg

"Hansen"
Five rounds for time of:
15kg DB swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

This is going to hurt.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Back to the gym today. After doing this workout, walking out of the gym, I felt my biceps starting to get sore. Never gotten so sore so fast!

"Elizabeth"
21-15-9 reps of:
Clean 30kg
Dips

Nationals is fast approaching and I've taken a rest from my daily CrossFit fix.

Over the weekend, I felt my body start to fatigue. I started getting sleepy earlier and I'd still be very tired in the mornings, even though I had enough sleep that night. I also started getting cold symptoms and my body was just tired overall. Sunday came around and it was time to do the erg trials again and that's when I knew that I definitely needed to let my body recover. No more CrossFit in the mornings and water training in the evenings.

We jet off to Queensland on Thursday at 1:50PM. I don't want Thursday to come around so fast, because that'll just mean that it'll end sooner. But then again, I'm relieved that tonight's water session will be the last one for a six months or so. It'll be good to have that time off and to not have to schedule things around dragon boating commitments. However, it'll also be sad, especially because I won't be seeing the team as many days a week as I do now.

Nevertheless, I'm feeling excited though. I'm hungry for a win. Even though I'm not expecting the Mixed team to qualify for Macau (average top 3 placing for 200m, 500m and 2km race), I want some kind of hardware awarded to the Mixed team to finish off the season. We've been disappointed too many times. If we don't qualify for Macau, I'll be sad. If we don't win anything, I'll be even more upset.

Skipped CrossFit Total yesterday.

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Dragon boat training this afternoon.

Rest day.

Nationals coming up fast!

5K Run
27:40

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

27.5, 27.5, 27.5, 27.5, 30kg
30, 30, 30, 32.5, 32.5kg
32.5, 32.5, 32.5, 32.5, 32.5kg

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

Ouch.

18:12

Hang power clean and jerk 1-1-1-1-1-1-1 reps

30, 32.5, 32.5, 35, 35, 37.5, 37.5kg

Too scared to try and push the 40kg! I know I can do it...

"Nancy"
Five rounds for time of:
400 meter run
25kg Overhead squat, 15 reps
10:31 minutes

Dragon boat training this evening.

Dragon boat training this evening.

Crossfit rest day!

20 minute speed interval (1minute off, 30 seconds on)

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

9:28 minutes

Dragon boat training later this evening. I'm expecting it to be one hell of a tough session so it better live up to my expectations!

Land training today for dragon boating.

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

26, 14, 17, 16, 15
21, 11, 17, 16, 14
24, 13, 19, 11, 15
Total= 249

20 minute RUN
20 minute walk

Dragon boat training tonight.

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.

Front squat 3-3-3-3-3 reps

50, 55, 57.5, 57.5, 57.5kg

My training has been so on and off lately, it's very disappointing. I just haven't had the motivation to get myself hitting the workouts. On top of that, uni started again this week and it's been kind of crazy with O-Week. However, I did manage to hit the gym this morning but didn't do any specific workout besides a few pull ups and one-arm snatches. SAD!

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

23 rounds + Pullups, Pushups and 4 Squats

Back Squat 5-5-5-5-5 reps

60, 60, 60, 60, 60kg

Haven't been hitting the gym since last Tuesday's session. Dragon boat training again on the Wednesday night and after that, I decided it was best to rest myself for the Chinese New Year race yesterday.

First in both heats for the Mixed Crew... only to screw it up in the finals. We were all so disappointed with our performance. I was so gutted!

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

5:11:72
5:40:62
4:59:20
4:32:06
4:47:55

Got lazy and did a run instead.

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

Overhead squat 3-3-3-3-3 reps
20, 25, 27.5, 30, 30kg

For time:
32.5kg Power clean 15 reps
30 Ring dips
32.5kg Power clean
24 Ring dips
32.5kg Power clean 9 reps
18 Ring dips1
32.5kg Power clean 6 reps
12 Ring dips
32.5kg Power clean 3 reps
6 Ring dips

19:41 minutes

I LOVE CLEANS!

Yesterday was erg trials at dragon boat training. I've tried it three times now. First time I scored 174, second time was 172 and at training I hit 179. Next time, I want to get in the 180s.

Today's workout:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling [wmv] [mov]

Pull-ups

With an Olympic bar holding only one 5kg plate, touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

50:41 minutes

This workout was a killer. To make matters worse, the air conditioning in the gym wasnt working and we didn't have any fans so there was barely any air flowing in and out of the gym. Not very ideal conditions to work out in, especially when the temperature in Fairfield was over 40 degrees. Nevertheless, I loved the workout.

5K Run

Today was spent at Taronga Zoo with the family. Haven't been on a family outing for a long while so it was nice to be able to spend the day outdoors, especially since the weather was lovely.

In the evening, my sister and I went on our "Stair Training" which started off with a ten minute jog to the Eva Wesley Stone Bridge which extends over The Horsley Drive next to Fairfield High School, three sets of ten sprints up the stairs and a long walk home. The stair runs left us completely wrecked, dizzy and nauseous. I love the feeling of having to run up the last few stairs, even though your thighs are burning like crazy.

Today's workout:

100 Pull ups
Front Squat 5-5-5-5-5- reps
40, 40, 42.5 ,45 , 47.5kg

Went to Wyong for the weekend for another dragon boat race meet. Didn't bring home any hardware, however we did exceed our expectations. I didn't think we would win at all but we ended up in the mixed and open finals. The mixed final was the suprising one. We came second in our first heat and first in our second heat. Having never experienced a win before, it felt so awesome that I was disappointed when we didn't win in the finals.

Time to prepare for the Chinese New Year race now.

Yesterday's workout:
Hang Power Cleans 1-1-1-1-1-1-1 reps

Today's workout:
Back Squat 5-5-5-5-5 reps
40, 45, 47.5, 50, 55kg
Shoulder press 1-1-1-1-1 reps
25, 27.5, 27.5, 27.5, 30kg

Today's workout:

Deadlifts 3-3-3-3-3
50, 60, 65, 70, 72.5kg

Definitely have lost some strength because of the lack of training in the past month since my maximum three reps was 80kg.

SENSATION WHITE, NYE 2008:

SUMMERDAYZE, NYD 2009:

The Melbourne trip is one that will stick with me for a long time to come. After a few dramas early on in the trip, it was quite a turning point for me. 2008 was an awesome year for me but I have a feeling that 2009 will be even better.

Anyway, here's something. A year ago, today, was the first time I ever got drunk. After spending the day at Jamberoo for Peter Ha's birthday, we headed out at night to the Fuzzy Street Music Festival. After that was karaoke for a birthday and I was feeling emo and decided that that night was the night to get completely smashed and throw up on Antho's left leg and all over Maloneys, on the floor, at the pool tables and in the bathroom.