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.