Workouts

Training Log March 09

Tuesday 31/3/08 UTS Gym

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

10:20min

Monday 30/3/09 Cook and Phillip

3Rds 21,15,9
Burpees
Pull Ups
400m

11:45min's
 

Sunday 29/3/09 Maroubra Beach

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

Swim 1K

Training Log February 09

Saturday 28/2/09 DAY OFF -> SCUBA DIVING:-)

It was great, saw Great Nurse Shaks and a few Port Jackson Sharks. It was mind boggling, sharks were soooo close

Friday 27/2/09 UTS Gym

Squat clean 1-1-1-1-1-1-1 reps 45, 47.5, 50, 52.5, 55(F), 52.5, 52.5

Dead Lift 5x5 65, 70, 75, 80, 80

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

10:58min

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

Training Log December 08

18/12/08 - 3/1/09 Qeensland Xmas Hols :-) Cairns, Cape Tribulation, Townswille, Whitsundays

Swimming, Scuba Diving, Body Weights WOD's..............

Wednesday 17/12/08 Cook and Phillip Park

5 Rds for time: 5 Dead Lifts (80, 80, 75, 70, 70)
                           10 Burpees
Time: Did not write down my time:-(

Training Log November 08

Saturday & Sunday 29-30/11/08 Olympic Park

CrossFit Gymnastics Certificate Level 1

http://gsxcrossfit.blogspot.com/

Friday 28/11/08 Cook and Phillip Park

Spin Class

Training Log October 08

Friday 31/10/08 Cook and Phillip Park

"Angie"

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

14:46min

Thursday 30/10/08 Cook and Phillip Park

Shoulder press 1-1-1-1-1 reps (35, 37.5, 37.5, 40,40)
Push press 3-3-3-3-3 reps (35, 40, 42.5, 45, 47.5)
Push Jerk 5-5-5-5-5 reps (45, 45, 45 3F, 42.5, 42.5)

Swim 500TT + 4x100m 1:40min

Training Log September 08

Tuesday 30/9/08 UTS Gym

Back Squat 55, 60, 65, 70, 70

Push Jerk 3-3-3-3-3 (was meant to do 5) 42.5, 45, 47, 50, 50 (failed on last one:-(

Monday 29/9/08 Cook and Phillip Aquatic Centre

Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries. (44-40s)

1.5K

Sunday 28/9/08 Maroubra Beach

Surfing 1.5hrs

Four rounds for time of:
Run 400 meters
50 Squats

Time:18:10min (not sure about 400m:-)

Saturday 27/9/08 Maroubra Beach

Surfing 1hr

4 Rds for time:
100 Walking Lunges
50 Sit Ups

Time:17:22min

Training Log August 08

Sunday 31/08/08 Cook and  Phillip Park

Run 3.5K
3x 400m

Swim 1 K

Training Log July 08

Thursday 31/7/08 Cook and Phillip Park

4x400m

O lifts: 90% Snatch2x1 (32.5)
            90% Clean and Jerk 3x1 (42.5)

3 Rds: Row 400m
             7 Box Jumps
            10 GHD Sit Ups

Kettlebells

There are so many "MAGIC" gadgets to be used to get easily and painlessly fit. TV and health magazine are full of adds offering fitness equipment that makes you slim and dangerously fit. You join a fitness centre and you will be perplexed by variety of all machines. However , the vast majority of those weight machines enable to perform only isolation exercises.