Just a quick little update, in Sydney, NSW now. Just got here yesterday and plan to hopefully be here longer than shorter but have to find a job first. Had some pretty good workouts in Adelaide and some alright ones before I left Kangaroo Island. My diet went down the shitter for the last couple days on KI but was back in Crossfit form when I hit the mainland and did a lot of good 16 hour fasts along with some great WODs. I had hid a cinder block in some bushes near a park back in March and luckily it was still there so at least I had something to work with.

06/21/06
Bradfield Park (the park under the harbour bridge), Sydney, NSW
Modulate: Gymnastic
As many rounds in 20 minutes of:
10 tuck-pull ups
20 Squats
Total Rounds 13 + 7 tuck-pull ups
Comments:
This is an old WOD from Oct 10/05, where I got 11 complete rounds and an additional 7 L-pulls. It looks like I did it with L-pull ups instead of tuck pulls. Went for a leasurely run after that, checking out some of the city and area where I am to be living the next couple weeks, dam nice place, got a little lost though but just had to find sight of the Sydney Harbour bridge and I knew where I was. After the run I did:
For time:
100 push-ups
Time 6:05
Comments:
Although I thought I gave a great effort on this one and thought I had an amazing time, I see back on Jan. 13/06 I did 100 push-ups in 4:45 and then a couple days later on Jan. 20/06 I did it again but this time in 5:43. I must be getting slow, old and fat. I did 34 push-ups unbroken but from there I couldn't get more than 10 in a row, probably shouldn't have gone to failure on the opening. The deconditioning continues...

06/19/06
Misc. park in Adelaide, SA
Modulate: Weightlifting/Gymnastic/Metabolic
As many rounds in 20 minutes of:
Run 200m
20 Thrusters
20 Swings
10 pull-ups
Total Rounds 4 + 200m, 20 thrusters & 20 swings
Comments:
Used a cinder block for the thrusters and swings. The pull-ups were on a really thick soccer goal posts and I had a hell of a time getting a grip and getting up onto the posts. A pretty good WOD and a solid effort. Thrusters and swings are a deadly combo.

06/18/06
Misc. park in Adelaide, SA
Modulate: Weightlifting/Gymnastic
21-15-9 for time of:
LH tosses, cinder block
RH tosses, cinder block
Push-ups
Time 9:50
Comments:
Tosses were done with alternating arms so I did 1LH, then 1RH with each hand doing 21-15-9. I was going to do pull-ups on this WOD but little kids were playing soccer and I couldn't use the posts. One arm tosses are good.

06/16/06
Misc. park in Adelaide, SA
Modulate: Weightlifting/Gymnastic/Metabolic
"Michael"
3 rounds for time of:
Run 800m
50 Back Extensions
50 sit-ups
Time 23:30
Comments:
I subbed the back extensions with good mornings using a cinder block as weight.

06/15/06
Misc. park in Adelaide, SA
Modulate: Weightlifting/Gymnastic/Metabolic
4 rounds for time of:
Run 400m
40 Thrusters, Cinder Block
20 KTE
Time 24:50

06/14/06
Misc. park in Adelaide, SA
Modulate: Weightlifting/Gymnastic
10-9-8-7-6-5-4-3-2-1 for time of:
Swings, Cinder Block
Ring Dips
Pull-ups
Burpees
Time 19:20

06/12/06
Kate's Farm, Snelling Beach, Kangaroo Island, SA
Modulate: Metabolic/Gymnastic
For time:
Run 400m
50 pull-ups
Run 400m
50 push-ups
Run 400m
50 sit-ups
Run 400m
50 squats
Time 22:55
Comments:
This is a WOD from June 08/06.

06/11/06
Kate's Farm, Snelling Beach, Kangaroo Island, SA
Modulate: Weightlifting/Metabolic/Gymnastic
"Helen II"
5 rounds for time of:
Run 400m
21 swings, 17.5kg rock
12 pull-ups
Time 22:55

06/09/06
Kate's Farm, Snelling Beach, Kangaroo Island, SA
Modulate: Metabolic
For time 5km
Time 23:15

06/07/06
Kate's Farm, Snelling Beach, Kangaroo Island, SA
Modulate: Weightlifting/Metabolic/Gymnastic
4 Rounds for time of:
Run 400m
25 Push Press, 23 kg
50 Squats
Time 20:05
Comments:
The merits of a warm up. For the last little bit now I haven't warmed up or stretched at all before I started my WOD, instead I just jumped right into it. I'm realizing that has got to change though, after this WOD. I, again, didn't stretch or warm up for this one and found as I progressed through the WOD that it got not so much easier and easier but I dunno...the sets were broken up less and less. For instance, the first round of squats I broken up into 25/25, the second round 30/20, the third 40/10 and the last I did straight out 50. Now in saying all that I realize now that I might have been just the way that I paced myself and just gave it all out on the last rounds...Regardless, I think a warm up of some form would probably do me more good than no warm up but I must say I am a big bored with the "Crossfit Warm-up". I'm thinking that even a run thru of a round or two of the WOD that I'm about to do could be what would be best.
Anyways, I started off doing to push presses with my 31kg sandbag but that was just too much so I downgraded to the 23kg rock, which was just about as awkward. The effort felt a bit slack at first but as I progressed thru it I felt my intensity level stepping up, again a warm up could have probably helped with that. I really wanted to beat 20 minutes too. Finished off with a bucket of cold water over my head, I must say I'm really enjoying that, and some L-sit work, which I'm getting better at.
There's a really good article on handstands in the newest issue of the Crossfit journal that has really enlightened me on handstands. When I used to practice them, I would do holds of up to a minute with no problem but after reading the article I'm seeing just how bad my handstands, form wise, were. I see now that my hands were way too far away from the wall, which in turn didn't give my body a straight line and I ended up just leaning against the wall too much. Lately I've been practicing them with my fingers about an inch or less away from the wall and am having a hell of a time being able to get near a minute handstand but I can feel that my body is in a lot more straight of a line and I'm finding that I'm spending more time doing a free standing handstand with no support from the wall. Thank you again Crossfit journal.