11/27/06
Chiang Mai, Thailand
Do one ring pull-up the first minute, two ring pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Total Rounds 13 + 10 Ring Pull-ups
I didn't have access to a good pull-up station so I did ring pull-ups instead. Did better than I thought actually, I remember doing 13 rounds with regular kipping pull-ups way back when and here I am doing that number with ring pulls.

11/26/06
Chiang Mai, Thailand
10 rounds of:
10 JumpStretch Push-ups
5 LH Pistols
5 RH Pistols
Time 14:50
Pistols with a bit of an assistance for balance on some of the reps.

11/25/06
Chiang Mai, Thailand
5 Rounds of:
30 JumpStretch Thrusters
30 L-pull ups
Time 29:54
Did this one back on 09/01/06 at a time of 28:57 using 20kg for the thrusters.

11/23/06
Chiang Mai, Thailand
One minute each exercise for reps
Dive Bomb push-ups
30 sec. plank
Mountain Climbers
30 sec. plank
Burp
30 sec. plank
Rest 30
Repeat with 1 minute plank and rest on second round and 30 sec plank on third round. Reps for score.
Dive Bomb push-ups 20/17/17
Mountain Climbers 80/60/46
Burp 14/15/16
Total 285
This one is for you Andrew. A burp is a burpee without a push-up.

11/22/06
Chiang Mai, Thailand
For time:
Run around the block (approx 500m)
21 JS Push Press
21 JS Sumo Deadlift High Pulls
Run around the block (approx 500m)
15 JS Push Press
15 JS Sumo Deadlift High Pulls
Run around the block (approx 500m)
9 JS Push Press
9 JS Sumo Deadlift High Pulls
Time 11:48
All JS exercises done with a double loop
Pistols 5x5 each leg
JS Good Mornings 5x4
1-arm Band Pulls 4x20 both arms
HSPU 5x3

Well I had 3 days where I missed a workout, which has to be the longest stretch I've gone since at least April when I was in Melbourne or else in June when I got to Sydney and my knee felt like it was going to die. I feel like I've got a bit of a spare tire coming along from all the food that I've been eating and I know I'm going to have to back away from the table a bit as I'm not training like I was in Sydney and am not going to need to eat that much food as I had there. I'm rather disgusted at how my body will seem to absorb and hold any bit of starch that I take in. I'm going to have to do my best to skip the rice and noodles whenever possible, keep away from the nuts, avoid the really interesting Thai junk food that seems to be everywhere and stick to the amazingly strange and oh so good fruits, meats that come in stick or banana leaf form and the great little bags of curry. But I'm sure when I'm back home in a gym it'll all come back and I'll meet and exceed my previous bests and work off anything that I "gained" here.

11/21/06

Srinakarin Fitness Park, Chiang Mai, Thailand

Complete in twenty minutes as many rounds as you can of:

25 Squats

10 Strict pull-ups

10 Ring dips

Total Rounds 6 + 25 squats & 10 pull-ups

Found this cool fitness park here in Chiang Mai so I went and did this WOD in it. Had a lot of smiles from all the locals that were there working out. I again chewed the hell out of my arms from the nylon bands on my rings and also really chafed my arm pits from the dips. I made some modifications on the rings though so hopefully it won’t happen anymore.

Jack Knives 10/8/6/6

JumpStretch Log Press 2/2/3/2/2 – They had this cool log press exercise which was basically a log with handles that swiveled on a hinge on the far side. I threw the jump stretch band on for more resistance.

Band Twists 4x12 each side

Glute Ham Sit-ups 3x10 – They also had a great setup for these on a log.

Glute Ham Twists 3x5 each direction – Basically rotating twists on the GHS setup

11/19/06
Buddy's Gym, Koa San Road, Bangkok Thailand
"Diane"
21-15-9 of:
100kg deadlifts
Handstand push-ups
Time 7:29
Wow, new PR on this one, don't know how that happened. Did the HSPU facing a mirror so I got to see how deep I was going. My arms were getting near to parallel with the ground for the first part of the sets but on the latter half of things got a bit ugly as per usual.
Turkish Get-ups w/passover 30lbs-6/35lbs-6/40lbs-2
These were done with a stand up and then a passover to my opposite hand and back down again, which I called on rep.
L-pull 8/7/6/5/4/3/2/1
Push Press 40-3/45-3/50-3

11/18/06
Buddy's Gym, Koa San Road, Bangkok Thailand
Thrusters 40-3/40-2/50-2/50-2/60-f/50-5x3
Found a gym off of Koa San so I went in for a workout. Was suppose to be 3-2-2-2-1-1-1-1-1 but they only had 5kg plates, no squat rack so jumping from 50-60 was too much especially without a rack so I did 5 sets of 3 for 50kg.
BP 50-5x5/60-3
Cleans 50-5x3
DB snatches 30lbs-3/35lbs-3/40lbs-3
L-pull sit work

11/17/06
Thammasaat University Track, Bangkok Thailand
5km run.
Forgot my watch so I didn't time it.

11/16/06
Thammasaat University Track, Bangkok Thailand
60 Jumping Muscle-ups
Time 11:35
Missed 3 days from working out a new record since, I think April, maybe even June when I blew my knee. Chewed the hell out of my arms and pits on this one because of the nylon on my rings and heat.
Squat Jumps 4x15
1-arm assisted push-ups 3x2
L-pull ups 4/4/6/6/6

11/12/06
Ton Sai Beach, Thailand

Morning climb on Fire Wall

Groove Tube
7 rounds for time of:
10 JumpStretch C&J - double loop
10 HSPS - foot assisted
17:43
1-arm band pulls 4x15 each side
Band twists 3x15 each side
1-arm lying jack knife 3x3
wall walks

11/11/06
Ton Sai Beach, Thailand
"Lynne"
5 rounds of:
Max rep JumpStretch Ring push-ups 10/9/8/8/8
Pull-ups 14/12/11/10/10
Pull-ups done deadhang with palms in grip.
Jumping Muscle ups 6x1

11/10/06
Ton Sai Beach, Thailand Pistols 8x5
Jack Knife 6x5
JS 1-arm OHP 5x3
WOD was suppose to be back squat 5x5 so I just did a crap load of pistols.

11/09/06
Ton Sai Beach, Thailand
Morning climb on Thaiwand Wall
The Slugger Prince 6b
Monkey Love 6b
L-sit and bridge work
Second day climbing and wow wee, what great fun. There were moments on the rock where I was like, "What am I doing up here? This is insane. I'm stuck and can't go anywhere" but man, once you get past that sticking point and hit the top the rush is amazing. I took a bounce of the rocks today at one point but was alright. It was a spot that I should have rushed through but instead I stopped for a breather and couldn't get past it afterwards and had to swing off the rock.

11/08/06
Ton Sai Beach, Thailand
Morning Climb on 1-2-3 Wall
We Sad 6a+
Make Away 6b+
King Cobra 5
Message Secrets 6b

7 rounds for time of:
10 Ring Pull-ups
25 Squats
Time 10:58
This WOD was suppose to be with 15 pull-ups but I did them deadhang off of my rings, which were hanging off a rope ladder so there was plenty of sway.
Went climbing for the first time today and what a rush it was. I think I'm hooked after just that one day and after hearing so many people say how strong you get from climbing I am now in full agreeance with them. I think the toughest run I did was a 6a+ and didn't fall off the rock face once and Mike told me I did amazing for my first time outdoors and only having like 6 times indoors. Crossfit, baby Crossfit.

11/07/06
Ton Sai Beach, Thailand
JumpStretch Deadlifts 10x5
JS 1 arm pulls 10/15/20/25/20/15/10
JS Ring Dips 3x5
Jack Knife 5x5
Pistols 5x5
WOD was suppose to be deadlift 5x5.

Hike through the jungle from Ton Sai to Ao Nang

11/06/06
Ton Sai Beach, Thailand
5 rounds for time of:
Run 400m
21 Jumpstretch Sumo DeadLift HighPull Thrusters
Time 22:05
Was suppose to be 15, 95lbs snatches but I subbed it with a weird JS move that I made up.
L-sit work
Ring work
Ring flyes 5x5

11/04/06
Ton Sai Beach, Thailand
3 rounds for time of:
15 ring dips/25 pull-ups
100 squats
Time 19:31
WOD called for 15 muscle ups but I subbed them for 15 ring dips and 25 strict pull-ups from a wooden board.
L-sit ork
Jack knife 5x5
Ring Push 5x3

11/03/06
Ton Sai Beach, Thailand
HSPU 5x5
Bridges 30 sec 5x5
L-pull 5x5
Clapping push-ups 5x3
Was suppose to be 5x5 Shoulder Press but subbed that with strict HSPU, going for form over numbers.

11/02/06
Room 409 My House Guesthouse, Bangkok Thailand
"Kelly"
5 Rounds of:
150 marching jump rope skips
30 Tuck Jumps
30 JS Thrusters
Time 24:50
Did this one in my room at the guesthouse I was in. Humidity pretty harsh here. Subbed the running with marching jump rope because I really didn't want through the streets of Bangkok.
1-arm push-ups
Wall pull-ups
Pistols

10/31/06
C&P Aquatic Center, Sydney NSW
BW 71.45
10 rounds for time of:
10 Pull-ups
10 Ring dips
Time 16:17
First two rounds were done using rings and the last 8 rounds were done using regular dips. My last workout at C&P.