09/30/06
Queens Park Randwich, NSW
"Helen"
3 Rounds for time of:
Run 400m
21 swings, 16kg kettlebell
12 pull-ups
Time 8:54
Should have been an off day but because my days are numbered here with Andrew and Crossfit Australia, I figured what the hell. Fastest Helen I've ever down and got to do it with a kettlebell but only used 16kg instead of 24kg, should have used 24kg for the fun of it. Still just about kissed the sky though on the last set of swings. Finished off with some turkish get up work and core fun.

09/29/06
Cook & Philip Aquatic Center
BW 70.00
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time 21:31 on treadmill for runs
Solid, everyone else used the rower for the runs but I saw there being a major backlog so I ran as required and just kept the treadmill running not losing anytime on the change over.
Weighted Pull-ups 15-3/25-3x3/30-1.5 just couldn't quite pull myself over
Front Squats 50-5x3
Core/hold/stretch circuit

09/28/06
Cook & Philip Aquatic Center
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Total Rounds 20 + 5 pulls
That's better, my last outting on 09/09/06 where I only managed 18 total had left much to be desired so I feel I made up for things this time around.
Snatch work. Hit a 40kg/95lbs snatch for the first time ever, it's all mental.

09/27/06
Cook & Philip Aquatic Center
BW 70.95
Max Effort Row - 1:44.1@32
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight (100kg - 94%)
Bench press: body weight (60kg - 86%)
Clean: 3/4 body weight (50kg - 94%)
Time 25:21
Didn't do this one to completlely as requirred but good enough to make it hell. Had three of us cycling through it, didn't hit me that hard afterwards.