Training Log April 09

Sunday 26/4/09 Maroubra Beach

Ocean Swim 20min's

Run out of time and water was cold. Just excuses:-)

Saturday 25/4/09 CF Sydney Box


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 GHD Sit-ups


GHD Sit Ups are insane. Only first rd unroken, I was in such a pain, felt dizzy but got adventually through!

Friday 24/4/09 CF Sydney Box

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders

19:55min's! First time sub 20!:-) yupee:-)

Thursday 23/4/09 CF Sydney Box

Deadlift 1-1-1-1-1-1-1 reps

I pulled my lower back yesterday on WU (row) so DL's were not exactly WOD I wanted to do.
I did SDL instead, felt good but def could not set new PR

60 5x, 70 3x , 80 2x, 90, 92.5, 90, 90, 90, 90, 90

Wednesday 22/4/09 CF Sydney Box

Snatch Technique
30, 32.5, 35, 37.5, 37.5, 30, 30

I do not think I can ever lift 40Kg. It is so mental, when I see big plates on, I always freak out!

Swim 1K

Tuesday 21/4/09 CF Sydney Box

Back Squat 3-3-3-3-3 reps

Not really my cup of tea:-)

60, 65, 67.5, 70 (2nd was not deep enough), 60

Monday 20/4/09 CF Sydney Box


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

The Coach couted my reps, I dint beat my PR but form was strictly inforced. WOW! I realised how weak my push ups are!
Def need to work in it!

Sunday 19/4/09 Maroubra Beach

400 Lunges for time 10:56

Cycling 12K

Saturday 18/4/09 CF Sydney Box

Snatch Max Effort 37.5kg
Wanted to do 40kg  but it's in my head, need to convince myself that I CAN lift it!

Maroubra Swim 1K

Friday 17/4/09 CF Sydney Box


Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
35kg  Push Press, 20 reps
30 Pull-ups

3Rds + 30 Box Jumps + 20 PP + 10Pull Ups

Thursday 16/4/09 CF Sydney Box


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


My favourite WOD:-) Next time sub 8!:-)

Swim 1K

Wednesday 15/4/09 CF Sydney Box


Five rounds for time of:
105 pound Deadlift, 12 reps
105 pound Hang power clean, 9 reps
105 pound Push jerk, 6 reps


WOW! Another hard core WOD!

Tuesday 14/4/09 CF Sydney Box

30 Muscle-ups for time


First time I did 30 MU's ! So happy with my time as well!

Monday 13/4/09 CF Sydney Box

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


That was really hard for me, my rowing technique needs to be work on!

Sunday 12/4/09 Blue Mountains Outdoor Climbing

:-) Awesome day off, really enjoyed it!

Saturday 11/4/09 CrossFit Sydney Box

"CrossFit Total"

Back squat, 1 rep (72.5)
Shoulder Press, 1 rep (37.5)
Deadlift, 1 rep (97.5)

Didnt get my PR's, still happy but.

Sand running 2K's
Ocean Swim 1K

Friday 10/4/09 CrossFit Sydney Box

Clean and Jerk (40, 45, 50, 50, 52.5, 50).
My form is still so bad, stayed lighter and worked on it.

Swim 1K

Thursday 9/4/09 CrossFit Sydney Box

Snatch (25, 27.5, 30, 32.5, 37.5 NEW PR!!!)

Swim 1K

Wednesday 8/4/09 Back to traning, and back to training with coach!:-)

Shoulder press 1-1-1-1-1 reps (25, 30, 40, 42.5, 40)
Push press 3-3-3-3-3 reps (40, 42.5, 40, 40 ,40)
Push Jerk 5-5-5-5-5 reps (40, 42.5, 40, 40, 40)

Nothing heavy, just for form! Enjoyed training back with the bunch:-)

Tuesday 7/4/09 Cook and Phillip Park

Easy Dead Lift 5x3


Monday 6/4/09

Day Off


Saturday & Sunday 4 - 5/4/09 Cross Fit Effects Kogarah


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

Burpees, Pull Ups, Row 400m's

Day 2

Sand Dune Run
That was so hard, but row WO was still harder:-)


We had our Australasia regional qualifier this weekend. Every competitor had his/her own judge plus everything was supervised by head judge.
Movements standards were strictly enforced. I was second after all three WOD's however somebody complained about my ring dips (part of the 1st WOD),
namely about non sufficient elbows extension. Organizer decided to review the footage from the day 1and yes, I had to agree one ring dip was not good
enough to be counted but my judge let me move to another exercise. They gave me to two options: 1. Take 15min time (there was 15min limit to finish each WOD),
my time was 11:48min and if I took 15min's that would move me to 4th place OR 2. Do the WOD again NOW.
Do it again only 3hours after finishing third WOD, after having lunch, after giving all my effort into those three WOD's.
I felt like crying, there was no way I could do it in the same time but I decided to give it a try. It took me 13:38min and that meant 3rd place for me. And there were only two spots for USA:-(



Friday 3/4/09                                                                                                                                                                                                                  

Rest day again:-) One more sleep and we'll find out who are the best CrossFitters in Australia

Thursday 2/4/09

Swim 1.5K's

Wednesday 1/4/09 

Rest Day

CrosFit Games Qualifiers are coming closer, I want to take it easier this week.
I also have not had any rest for tha last few weeks  so I deserve it:-)