Training Log March 09

Tuesday 31/3/08 UTS Gym

10 Cleans & Jerks (40kg)
15 Ring Dips
20 Swings(16kg)


Monday 30/3/09 Cook and Phillip

3Rds 21,15,9
Pull Ups


Sunday 29/3/09 Maroubra Beach

Sand Runnning 30min's + 3Rds 20 Lunges, 20 Sit Ups

Swim 1K

Saturday 28/3/09 UTS Gym

I slept little bit better last night.

3 Rds 10 Clean and Jerk (40kg), 15 Ring Dips, 20 Swings


Swim 1K

Friday 27/3/09

Here I go! I am not sleeping well for the last two weeks. I am too much worried about our departure
(going for RTW trip in four weeks and there are so many things that need to be done), I cannot fall asleep, cannot
swith off!
My body said NO today, I could not train, felt drained!

Swim 1K

Thursday 26/3/09 Cook and Phillip Park

Front Squat 5x3
( 50, 55, 60, 62.2 (3F), 60)

Dead Lift 5x3 80kg


Wednesday 25/3/09

Day off:-)

Well, day off still means teaching two classes. With that I asked myself when was is the last time I had real day off?
Can't even remember that. Bad girl!


Tuesday 24/3/09 UTS


For time:
150 Wallball shots, 20 pound ball


Monday 23/3/09 Cook and Phillip Park


Five rounds for max reps of:
Body weight bench press (45, 47.5, 50, 50, 50kg)-> cannot do my BW!

BP 7, 5, 2, 2, 3
Pull Ups 8, 6, 6, 6, 4

Sunday 22/3/09 Maroubra, Cook and Phillip Park

Surfing 2hrs

For time:
75 kg Deadlift, 21 reps
Run 800 meters
75 kg Deadlift, 15 reps
Run 800 meters
75kg Deadlift, 9 reps
Run 800 meters


Saturday 21/3/09 Cook and Phillip Park

Endurance Workout -> Run 2K, Swim 1.5, Run 2K

Friday 20/3/09 UTS

Clean and Jerk 40, 45, 50, 55(Failed Jerk), 50 -> wasn't my day:-(

Dead Lift 5x2 85, 90, 90, 90, 90, 90

Thursday 19/3/08 Cook and Phillip Courtyard

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

22Rds + 5 Pull Ups+2 Dips

Wednesday 18/3/09 Maroubra Beach

Day Off

Ocean Swim 1K

Tuesday 17/3/09 Cook and Phillip Park

Five rounds for time of:
45kg Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

This is the original WOD, I had to scale it. Did only 40kg on Squat Clean (yeah did not notice it was supposed to be HANG clean) and
as we do not have rope, I did towel pull ups, 10 each round. That was a big fight!

Monday 16/3/09 Cook and Phillip Park

Back Squat 3-3-3-3-3      60, 65, 70, 75(3F), 70, 67.5
Dead Lift 3-3-3-3-3          60, 70, 80, 85, 90

My legs were quite tired, maybe from walking???:-):-) I am not used to walk at all, always cycle everywhere.

Saturday & Sunday 14-15/3/09  Blue Mountains

Cycling 28K's

Bush Walking

Small WOD 10x 10Push Ups, 5 Dips on parallets, 15 Squats

Swimming 0.5K's -> I would have swum more but water was freezing:-)

Friday 13/3/09 Cook and Phillip Park

3 Rds 21 KB swings 20kg
15 KB snatches (8xright arm with 16kg, 7x left arm with 12kg)
9 Kneess to Elbows (KTE)
Row 400m


Swim 1K at Maroubra


Thursday 12/3/09 Cook and Phillip Park

100 burpee pull ups


WOW! Another shocker:-) I did strict kipping pull ups, no jumping pull ups. Chin up bar was quite high for me,
maneged to miss it twice.

Wednesday 11/3/09 UTS GYM

"CrossFit Total"

Back squat, 1 rep -> 75kg
Shoulder Press, 1 rep->40kg
Deadlift, 1 rep->97.5kg

Pretty much the same as last time. SP on 42.5 seems to be far away:-(

Tuesday 10/3/09 Alexandria Park

20 min AMRAP (as many rounds as possible)
5 HSPU, 10 L Pull Ups, 15 Lunges


Ohhh, that was hard.! My HSPU are not any better, L pull ups were done with rubber band.
All in all only my lunger can be counted:-)

Monday 9/3/09 Cook and Phillip Park

OH YEAH, I can hardly walk, my calves are on fire.

Easy swim, 1K

Sunday 8/3/09 Centennial Park

Run 2x around park . I'm not sure about the distance, bitumen road is supposed to be 3.8K's. But I run on the inside road, maybe 3.5K

15:45min's, 15:25min's

2Rds 100 walking lunges, 50 squats

I run in VFF(Vibram Five Fingers), felt fast but I will be sore tomorrow, I can feel it now:-)

Saturday 7/3/09 Cook and Phillip Courtyard


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups


No good this morning, felt so tired. Maybe I should have had a rest instead.


Friday 6/3/09 UTS

Clean and Jerk 7x1

45, 50, 52.5, 55 (F), 50, 50, 50
I was very tired, didn't sleep well and didn't have a rest day for the whole week. Well, I guess I'm just making excuses:-) I wasn't able to do 55kg which was quite easy last week.
I managed to smash my knee last time, so I was quite scared this time, couln't get under the bar. Next time......

Cycling 15K's


Thursday 5/3/09 Cook and Phillip Centre

Walking lunge 100 ft.
21 Pull-ups -> 5 Muscle Ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups->4 Muscle Ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups ->3 Muscle Ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups-> 2 Mucle Ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups ->1 Muscle Ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups -> 1 Muscle Up
6 Sit-ups

Need to work on my Muscle Ups so I decided to substite Pull Ups with MU's.
I am really struggling with those as I still have to do singles. I cannot keep false grip on the way down, have to re-set my grip all the time:-( Damn it!

Swim 1K, Maroubra Rock Pool

Wednesday 4/3/09 Ian Thorpe Aquatic Centre

Swim 1K's

Cycling 20K's


Tuesday 3/3/09 UTS Gym

Push Jerk 7x1 (40, 45, 50, 52.5, 55, 57.5(F), 50)

Dead Lift 7x1 (70, 75, 80, 85, 90, 95, 100(F), 97.5(F)

Monday 2/3/09 Cook and Phillip Park

30kg Overhead squat, 21 reps
42 Pull-ups
30kg Overhead squat, 15 reps
30 Pull-ups
30 Overhead squat, 9 reps
18 Pull-ups


Sunday 1/3/09 Domain

For Time:

10 Pull ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups / 10 squats / 10 push ups
200m run
10 pull ups / 10 squats / 10 push ups / 10 burpee
200m run
10 pull ups / 10 squats / 10 push ups / 10 burpee
200m run
10 pull ups / 10 squats / 10 push ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups


Sand Running 2K's