Training Log January 09

Saturday 31/1/09 Cook and Phillip

Squad Swimming 2.5K's

Beach Running 3K's

Friday 30/1/09 UTS

My aim for to do 5x5 Dead Lifts but did 60, 70, 75, 75 and started to feel that my lower back wasnt 100%

Day Off

Swim 500m

Thursday 29/1/09 Cook and Phillip - outdoor session:-)

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees


TBH it looks way easier than it was!!!11min's of work and I was buggared:-)

Wednesday 28/1/09 UTS Gym

20min AMRAP:

4 Squat Cleans 40Kg
12 Dips+12Push Ups
4 Push Presses 40Kg

5Rds + 4 Cleans+4Dips

Squad Swimming 2.3K's

Tuesday 27/1/09 Cook and Phillip Park

Swim - 5x 25m sprints, all starts from the middle of the pool
200m's speed up

1.5K's in total


"CrossFit Total"

Back squat, 1 rep 75Kg

Shoulder Press, 1 rep 40Kg
Deadlift, 1 rep  100Kg

Monday 26/1/09 Lake Illavara Beach

Ocean Swim 15 minutes
Run 10min's

10Rds of: 10 Push Ups, 10 Backward Stepping Lunges, 10 Rocking Hollows

Sunday 25/1/09 Camping at Lake Illavara

Swim 0.5K

3 Rds Beach Run 3min's, 50 walking lunges, 50 Sit Ups

Saturday 24/1/09 Cook and Phillip, UTS

Squad Swimming 2K's

Back Squat 2x5 60, 65, 70, 72.5, 72.5 (2F)

Clean and Jerk 40, 45, 50, 52.5, 55F, 52.5

Friday 23/1/09 Cook and Phillip Park

CF Endurance 6x2min's ON/1min OFF

Three rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Wanted to do 5 Rds, but it was so hot (outdoor about 35degress) and at the gym aircon was not working. I was almost passsing out. Failure:-(

Cycling 15K's

Ocean Swim - 8x20s ON/10s OFF, 1 K in total

Thursday 22/1/09 UTS Gym

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps >subbed with 70Kg (official "girl's weight" 85Kg)

33:01min with one toilet break:-)Surprisingly it wasnt DL that was killing me but GHD Sit Ups.

Ocean Swim at Maroubra 20 minutes

Wednesday 21/1/09 Andrew Boy Charlton Pool

Swim 800TT 14:02min
2K's in total

Back Squa 5x5 (50, 55, 60, 65, 65)
Push Press 3x5 (35, 40, 42.5, 45, 47.5)
Knees to Elbows 3x10

Tuesday 20/1/09 Alexandria Park

20min's AMRAP (as many rounds as possible)

2 Muscle Ups
- kneeling MU's 10 Push Ups
15 Squats

11 Rds

Bike Endurance WO 6x2min's ON, 1min OFF

Monday 19/1/09 Cook and Phillip Park

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

30 GHD Sit-ups
30 Hip & Back Extensions
85pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
85 pound Thrusters, 10 reps
20 Pull-ups


Sunday 18/1/09 Maroubra Beach


Running in sand 20 min's

Saturday 17/1/09 Maroubra Beach

Swim 30min's ->without wetsuit, was frozen to death

4x100 walking lunges

Friday 16/1/09 Cook and Phillip Park

Bike Endurance WO 6x 2min's ON/1min OFF

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov] - bar + 10Kg plate = 30Kg


And managed to rip off my calluses really badly.
Palms full of blood, I'm out of the game for the next few days:-(

Thursday 15/1/09 Cook and Phillip Park

Overhead squat 3-3-3-3-3 reps (35, 40, 42.5, 45 2F, 42.5, 45)

Cycling 20K's

Wednesday 14/1/09 UTS Gym

For time:
 40Kg  Power clean 15 reps
30 Ring dips
  40Kg Power clean 12 reps
24 Ring dips
  40Kg Power clean 9 reps
18 Ring dips
  40Kg Power clean 6 reps
12 Ring dips
  40Kg Power clean 3 reps
6 Ring dips

Yeah, timed it but forgot to write down my time:-( guess it was about 19min

Cycling to Gordon's Bay, swim 500m

Tuesday 13/1/09 Cook and Phillip Park

Ten rounds for time of:
3 Weighted Pull-ups, 12.5 kilos
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 12.5 kilos dumbbell between the legs above crossed ankles
and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.
Coming off the bar or going to ground constitutes termination of a set.

Cool, that was the original plan, BUT as I found out very soon this WO was not doable for me. Did first Rd on my own,
second with help, third had to drop down to 10, fourth to 8, fifth 8, sixth 5, seventh 5. All Rds with an assistance:-( and my palms are a big time sore.
That was one of the hardest WO's I have ever done. WOW, that means I have to get my chins better:-)

Monday 12/1/09 Cook and Phillip Park

Front Squat 5x5 40, 45, 50, 55, 55 (5F)

Dead Lift 3x5 70, 75, 80, 85, 85 (3F didnt have a chalk, lost grip:-(

Sunday 11/1/09 At home

20min'a for Rds: 5 AbWheel
                              10 Hand Stand Push Ups
                              20 Backward Stepping Lunges
8 Rds + 5 AbWheel + 5 HSPU

Saturday 10/1/09 Curl Curl

Squad Swimming 2.2K's

Surfing at Curl Curl

Friday 9/1/09 Cook and Phillip Park

4 Rds for time: Run 400m
                          10 Box Jumps (mid thigh)
                          15 Push Ups
Time: 10:56min

Thursday 8/1/09 UTS gym

"Grace "
30 x Clean & Jerk for time - 40kg's

Cycling 10K's

Wednesday 7/1/09 Cook and Phillip Park

Swimming 500 Time Trial 9:06min

Running 4x400m, 2 min's rest in between

Tuesday 6/1/09 UTS Gym

Cindy - 20 min's for time -5 Pull Ups, 10 Push Ups, 15 Squats
23 Rds


Monday 5/1/09 UTS gym

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

9Rds + 5 Thrusters

Swimming 0.6K's

Sunday 4/1/09 Maroubra Beach


Three rounds for time of:
Run 800 meters (run 5 min's)
50 Back Extensions - subbed with Supermen
50 Sit-ups