30/08/08
76.2kg (PM)
Fasted 15h
DROM
-Overhead Squats: 53x5 / 54x5 / 55x5 / 56x5 / 57.5x5
-10 minutes of Cindy
10 Total Rounds

29/08/08
Fasted 16h
-Tabata in the park of:
Thrusters, 27lbs DBs
Ball Slams, 25lbs ball
1-arm Swings (4rounds per arm)
Sprints
I'm not even bothering to post my scores or totals; the point of the workout was to be outside, have fun and have a workout. And I did.

28/08/08
Fasted 15h
77kg (PM)
DROM
-Deadlifts: 130x5 / 135x5 /140x5x3
-Shoulder Press: 45x5x3
-Deadhang Chin-ups: 10/10/7

Blah. I'm just not into it these days. I'm having to drag and force myself to the gym and I just don't have any intensity. I need a change of scene, new gym and change of plans.

I realize now the appeal of Crossfit for so many people, myself included; it's a great way to be fit for the many of us out there with no sport and no goals other than to have fun and be fit. The constant changing workouts and varibilty of each workout is a dramatic and refreshing change from the some old day in and day out workouts that so many people are accustomed to and force themselves into. We all have enough mindless repition and static in our lives that going to the gym and doing the same thing week in week out is painful. No it's not a good strenght program or template if you play X sport but the majority of CF'ers are desk jockeys.
I need to go back to basics.

27/08/08
Fasted 16h

26/08/08
Fasted 17h
76.4kg (PM)
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x5
Solid. Managing to get really low on these while standing further away than before.
-Back Squats: 105x3x3
-Bench Press: 69x5x2 / 69x4
-Weighted Pull-ups: 21x4 / 20x4 / 20x3
Tired, crabby, underfed and just not into it. The only good thing were the ab-rollers, other than that the squats felt like a ton, got pinned on the the last rep on bench press and the weighted pull-ups weren't there.

24/08/08
Fasted 22h

23/08/08
Fasted 16h
75.8kg (PM)
5 rounds for time of:
10 Burpee Pull-ups
15 1-arm KB snatches, 17kg /arm
17:39
Weighted in pretty light. Hit up an Indian buffet afterwards, sticking to the veggie curries and tandoori chicken. Sure I probably gained a couple kg after that.

22/08/08
-Fasted 15h
77.4kg (PM)
DROM
-Front Squats: 89x5x3
Bloody heavy and form was a bit ugly but I fought through them. Try 89.5kg
-Shoulder Press: 48x5 / 45x5x2
I barely made 48x5 and it took it right out of me and dropped the weight for the last 2 sets.
-Deadlifts: 145x5
Pretty solid.

20/08/08
-Fasted 18.5h

19/08/08
-8 Tabata Rounds of:
DB Thrusters, 27lbs: 10/10/7/6/6/6/5/5 (55)
Ball Slams, 25lbs: 9/8/8/9/9/9/9/9 (70)
Sit-ups: 13/13/13/12/11/10/9/9 (90)
Total: 215
Tabata Tuesday's in the park. I think I'll make Tuesday my Tabata day but with 4 movements from now on.

18/08/08
-Fasted 16h
76.6kg (PM)
DROM
-Back Squats: 103x5x3
-Bench Press: 68.5x5x3
-Deadhang Pull-up: 10/9/7
Solid session. Back squats were heavy but going heavier is do-able, bench press was really heavy but I was feeling all the dips from Saturday still and they too could be heavier.

16/08/08
77.4kg (PM)
-Fasted 15h
DROM
-Ab Roller:
Kneeling x15
Standing Incline: 3 roll-outs x5
-As many rounds in 15 minutes of:
5 Hang Cleans, 50kg
7 Dips
10 Rounds Total

15/08/08
76.6kg (PM)
-Fasted 21h PWO
DROM
-Front Squats: 87.5x5x3
-Shoulder Press: 47.5x5x3
-Weighted Pull-ups: 20x5x3
Long fast today all the way to post workout, something I haven't done in a while. Felt alright, didn't feel too sketchy through the day and pushed some alright weights. Front squats could be heavier (89), shoulder press was heavy but 48 is there and weighted pull-ups were easy.

14/08/08
-Fasted 16h

13/08/08
77.2kg (AM)
DROM
-Handstands:
40sec up / 60sec rest x4
-5 Rounds for time of:
9 KB Burpee SDHP, 32kg
15 GHD Sit-ups
21 Back Ext
14:36
Fasted 21h total, 7h PWO

11/08/08
78kg (PM)
DROM
-Back Squats: 102.5x5x3
-Bench Press: 68x5x2 / 68.5x5
-Cleans: 65x3 / 67.5x3 / 70x3
Just good old lifting.

09/08/08
77.2kg (PM)
DROM
-Handstands: 40sec up / 60sec rest
-10 Rounds for time of:
10 Pull-ups
10 GHD Sit-ups
14:22
Nasty combo on the core.

08/08/08
77kg (PM)
-Fasted 16h
DROM
-Cleans: 60x3/65x2/70x2/72.5x2/75x1/77.5x1/77.5x1/79x1/80xf/80xf
-Shoulder Press: 47x5x3
-Deadlifts: 140x5
Solid session. Presses felt good, deadlifts a bit heavy and hit a PR on the clean and just about made 80kg.

07/08/08
-Fasted 15h

06/08/08
76kg (PM)
-Fasted 18h
DROM
-Back Squats: 100x5 / 101x5 / 102.5x5
-Bench Press: 66x5 / 67x5 /68x5
-Weighted Pull-ups: 20x5x2 / 20x4
-Kneeling Ab Rollouts: 15x3
Long day. Dragged my ass in and had a decent session. Back squats were heavy but I think I should stick with the 102.5x5x3. Bench was solid, could go 68x5x3.

05/08/08
-Fasted 17h
DROM
-For time:
21 DB Swings, 57lbs
18 Ball Slams, 25lbs
15 DB Swings, 57lbs
30 Ball Slams, 25lbs
9 DB Swings, 57lbs
42 Ball Slams, 25lbs
6:10
-Flow Stretch & Plank
-Windmills: 42lbs x 3reps x 5

03/08/08
-Fasted 17h

02/08/08
76.6kg (PM)
Fasted 19h
DROM
-Handstand work:
35sec Up / 60sec Rest
-Weighted Pull-ups: 19x5x2 / 20x5
Making some good progress on these. Try 20x5x3 next time.
-13 Rounds for time of:
10 Deadlifts, 60kg
10 Push-ups
11:39
Should have kept going and done 15 rounds...

01/08/08
-Fasted 15h