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?