Well things have been turing out great down here Crossfit wise. I’ve recently got in touch with the guys from Crossfit Sydney and have started working out on an almost daily basis with Andrew Cattermole and just recently met Don Stevenson. Andy and I had a great session Sunday morning, with me on 3 hours sleep and afterwards went out to Don’s place for more fun. Don’s got a pretty good garage gym he’s slowly building up and has some really cool toys to play with. Seeing his set up has me thinking about my eventual garage gym. Having someone else to workout with, specifically Crossfit style workouts is a blast. I’ve never had a training partner before and I have been missing out all these years. It’s amazing how much more intense the workout of the day can be by having someone yelling at you while your pushing yourself to the limit. Pretty much every workout ends with lying on the ground gasping for breath trying to keep your shit together. Plus the whole social aspect of it is great. Having someone else to talk fitness to beyond the basic bodybuilding crap is great, the amount that I’m learning through him is invaluable and even only after a week I can as if my fitness level has gone up. To top it off having someone else to Crossfit with doesn’t make you look completely insane and have people treat you like an outcast. Andy’s also introduced my to the C2 Rower, an amazing piece of equipment that some day I must own. We did two 2500m rows with a 4 minute rest between and I just about passed out after the last 2500m. Later that night what I call “The Truck Effect” set in and I was trying to figure out the license plate of the truck that hit me. On top of the great workouts that I’ve been having I’ve been swimming lots lately and have been improving quite nicely. I’m still a terrible swimmer but I’m really enjoying it and making ground. I totally thought with all the great restaurants I’d be blowing my money at that I’d get fat but with the intensity, post WOD work that I do with Andy, the extra swimming and workouts I do on my own, I’m finding that I need to pound down the food to keep going.Being exposed to Andrew and Don has left me thinking that I really need a sport and goal to reach with that sport. I’m thinking that swimming might be just that sport and that my goal to be to attain the highest level of swimming that I can get to and even become certified to be a life guard. I have no intentions to be a life guard, career wise but view it as a goal to get to, something to think about for when I get home or even play around with while down here.Finally, my knee is feeling great. I did Candy with her 300 squats with no pain and then did ME squats and deadlifts the next day, finishing it all off with some 55kg farmers walks Jee, my physiotherapist, says I should be doing some lunges and running coming up this week but I say screw running when you have a C2.

08/01/06
Regis Apartment gym, Sydney NSW
1-1/2 hour stretch/joint mobility/handstand work session. Spent most of the time playing around with handstands and HSPU, it was great. Wish I could spend this much time on handstands everyday. Just simply going to the gym and pissing around like that is good fun.
30 laps in 26:29
Solid swim and getting better, 30 laps was a benchmark, now 500m which is about 34 laps is my next goal.

07/31/06
Regis Apartment Gym, Sydney NSW
1/2 hour stretching and handstand work
10 laps for time 6:20
Cook and Philip Aquatic Center, Sydney NSW
WU: Row 500m
2:04.1 @25RPM
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Time 8:17
CD
Row 1000m = 4:32.7 @21RPM
1 min rest
Row 1000m = 4:37.1 @25RPM
Comments:
Used 50kg for the cleans and did regular dips instead of ring dips.

07/30/06
Cook and Philip Aquatic Center, Sydney NSW
WU: Row 500m, 1 min rest
2:12, 2:10.5@23, 2:07.3@23, 2:04.6@25
DL, Bench Press & Squat:
3-2-2-1-1-1-1
DL: 100-3/120-2/120-2/125-1/125-1/130-1/135-1
BP: 60-3/60-2/65-2/65-1/65-1/70-1/70-1A
Squat: 60-3/70-2/80-2/85-1/90-1/95-1/100-1A
Don's Place:
25m Farmers Walk, 55kg/hand
40sec
31.1sec
Comments:
BW 68.9kg. Did this all on 3 hours sleep and am rather pleased with the results. I was fearing that my maxes had dropped hardcore and were in the shitter but I did much better than I thought, especially when it comes to the DL and BP. Went over to Don's place and met him and checked out his setup, pretty sweet. Knee felt great with the squats, DL and farmers walk.

07/29/06
Regis Apartment Gym, Sydney NSW
WU:
Pull ups 9-6-3
Push ups 12-9-6
30kg Swings 15-12-9
Squat 18-15-12
Time 5:13
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
Time 25:25
R1 3:39
R2 4:03
R3 5:25
R4 5:33
R5 6:00
Laps in 15 minutes:
17
Comments:
Knee felt good, used a wider stance and only went to parrellel but had no pain, all good. Push-ups held me back.

07/28/06
Regis Apartment Gym, Sydney NSW
30 laps for time:
32:10

07/27/06
Regis Apartment Gym, Sydney NSW
Stretch
20 laps in 18:15
Cook and Philip Aquatic Center, Sydney NSW
WU:
Row 250m - 1:03.5@21
1min rest
Row 500 - 2:00.3@23
WOD:
Row 2500m - 11:01.7@17
4min rest
Row 2500m - 11:19.5@19
Comments:
WOD called for 10k run bet Andrew and I did this instead, nearly killed me. Rowing is amazing.

07/26/06
Regis Apartment Gym, Sydney NSW
26laps
Cook and Philip Aquatic Center, Sydney NSW
Row 500m - 2:04.8
Row 1000m - 4:13.9
Row 500m - 2:00.1
Pull-ups on the minute
Total 15 +12

07/25/06
Cook and Philip Aquatic Center, Sydney NSW
Row 500m 2:20@23
Row 500m 2:08@22
Row 500m 2:06@21
Row 500m 2:04@22
Push Press 3-2-2-2-1-1-1-1-1
40-3/45-2/50-2/55-F/50-2/55-1/55-1/55-1/60-f/55-1/50-1

07/24/06
Cook and Philip Aquatic Center, Sydney NSW
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Time 22:00 w/45kg

07/23/06
Regis Apartment Gym, Sydney NSW
30 laps

07/22/06
Regis Apartment Gym, Sydney NSW
Rounds in 20min:
10 Sumo DL, 30kg
10 Weighted pull-ups, 7kg
Rounds 8

07/21/06
Regis Apartment Gym, Sydney NSW
Handstand work
20 laps
Cook and Philip Aquatic Center, Sydney NSW
5 rounds of:
5 Snatches, 25kg
15 PushPress, 35kg
Time 22:02

07/20/06
Regis Apartment Gym, Sydney NSW
Rounds in 20min:
5 Pull-ups
10 Swings, 15kg
15 Sit-ups
Total 16
26 laps

07/19/06
Cook and Philip Aquatic Center, Sydney NSW
7-6-5-4-3-2-1
DL, 100kg
BP, 65kg
Weighted Pull-ups, 15kg
Time 19:and change
Comments:
First WOD with Andrew. Used more weight on the last couple sets but don't remember how much.

07/18/06
Regis Apartment Gym, Sydney NSW
Hour Handstand work
30 laps