Crossfit Victoria : Fitness redefined [Community Forum]

Angus’ wanna be a firebreather Log

2009-02-02T22:58:59+10:00

Mon 02.02.09 - 12:30pm session w/ Pete

WU
800m run
Jumping Jacks
Pushups
Situps
Back Extensions

WO - 5 rounds
10x 43 kg Thrusters
10x Burpies
10x SOB tyre jumps

14:29

Far out the thrusters hurt! Form for first two reps were rough as. Finally settled into a good rhythm as the correct muscles started to fire. Haven’t done this many thrusters @ 43kg before so really happy to get through the workout. Burpies were a blessing and tyre jumps a breeze. Need to work out a way to perform the jumps faster as they’re one of my fortes I think. Still, was destroyed at the end, nearly puked!

Tabata Squats: 16

Had to take two weeks off due to feeling sick and the heat. Glad to be back. 2 months until the qualifier.

Mikko Salo Documentary

2010-02-24T16:14:22+10:00

Hey guys,

Was wondering if anyone would know where to find the Mikko Salo documentary on the web?

Great words that move you…

2010-02-20T16:18:17+10:00

I am currently reading ‘The Pilgramage’ (for the third time), by Paolo Coelho (most known for his book ‘The Alchemist’). I hit a great section that really drives home a good solid message. Thought I’d share it but also thought it would be great if anyone else sees/reads/hears something that holds a great message that it could be shared here too.

Maybe it’s just a short quote, an idea, a haiku, zen tale, concept, whatever… pop it down here.

These messages don’t always impact you at first, but I find that sometimes in your life you will have an experience and a quote or story that you remember reading a while back pops into your head and all of a sudden makes so much sense because you can really conect with and understand it now.

Anyway, here’s the section from the book. Enjoy.

. . . .

“The good fight is the one that’s fought in the name of our dreams. When we’re young and our dreams first explode inside us with all of their force, we are very courageous, but we haven’t yet learned how to fight. With great effort, we learn how to fight, but by then we no longer have the courage to go into combat. So we turn against ourselves and do battle within. We become our own worst enemy. We say that our dreams were childish, or too difficult to realise, or the result of not having known enough about life. We kill our dreams because we are afraid to fight the good fight.

The first symptom of the process of our killing our dreams is the lack of time. The busiest people I have known in my life always have time enough to do everything. Those who do nothing are always tired and pay no attention to the little amount of work that they are required to do. They complain constantly that the day is too short. The truth is, they are afraid to fight the good fight.

The second symptom of the death of our dreams lies in our certainties. Because we don’t want to see life as a grand adventure, we begin to think of ourselves as wise and fair and correct in asking so little of life. We look beyond the walls of our day-to-day existence and we hear the sound of lances breaking, we smell the dust and the sweat, and we see the great defeats and the fire in the eyes of the warriors. But we never see the delight, the immense delight in the hearts of those who are engaged in the battle. For them, neither victory nor defeat is important; what’s important is only that they are fighting the good fight.

And, finally, the third symptom of the passing of our dreams is peace. Life becomes a sunday afternoon; we ask for nothing grand, and we cease to demand anything more than we are willing to give. In that state, we think of ourselves as being mature; we put aside the fantasies of our youth, and we seek personal and professional achievement. We are surprised when people our age say that they still want this or that out of life. But really, deep in our hearts, we know that what has happened is that we have renounced the battle for our dreams - we have refused to fight the good fight.

When we renounce our dreams and find peace, we go through a short period of tranquility. But the dead dreams begin to rot within us and to infect our entire being. We become cruel to those around us, and then we begin to direct this cruelty against ourselves. That’s when illnesses and psychoses arise. What we sought to avoid in combat - disappointment and defeat - come upon us because of our cowardice. And one day, the dead, spoiled dreams make it difficult to breathe, and we actually seek death. it’s death that frees us from our certainties, from our work, and from the terrible peace of our Sunday afternoons.”

Steve Jacka’s log….

2009-05-24T00:33:10+10:00

Overhead Squats Max. reps-
Bodyweight(70kg) x 2 reps
60kg x 7 reps
40kg x 33 reps
The inaugural session with Zane was a cracker!!Was going to stay home at Club Moorabbin for a meeting with ‘Michael’ but chose to head into Fitzroy instead and what a good call.Love the energy in this place.Thanks for the coaching and encouragment boys!!!Oh and the lend of the frozen peas!

Matt’s Workout Log.

2009-09-14T09:22:57+10:00

WOD. Diane

21,15,9 - 100kg deadlift, HSPU’s.

RX’d on deadlifts. Subbed pikes for HSPU. 5.40ish. Did some more deadlifts after the WOD to improve form (was rounding the back too much).

Then got to work and did 4x5 HSPU’s. Was filthy at myself for not even attempting the HSPU’s in the workout so had to prove to myself I could do them.

Soula’s Workout Log

2009-03-11T22:05:39+10:00

12.30pm with Pete

W/U
800m run
20 goodmornings
20 push ups
20 sit ups
20 squats
20 push ups

W/OUT
8 Rounds
3 Deadlifts
10 DB walking push ups
3 full hang pull ups
10 TGU
time 27.11
Awesome workout but I was very dissappointed with my time. First time doing TGU’s, they were painful. I had to scale them down from 12kg to 8kg in the 4th round. Deadlifts need some work as well, technique not so good. Feeling very sore all over tonight. Thanks Pete for the pain.

What goes in Adrian McG’s stomach, goes in here too…

2010-02-01T13:02:04+10:00

01.02.2010 DAY 01 CF REST DAY

0830 - Green Tea (It has begun… bye, bye coffee, I will miss you. RIP 01.02.2010)
1000 - fried mixed vegetables w/chicken
1500 - fried mixed vegetables w/chicken
1530 - beer singha 640ml (non paleo will be in italics)
1930 - yellow curry soup with potatoes and chicken (damn, didn’t know it had potatoes, will avoid from now on>
2000 - x3 beer singha 330ml
2100 - green curry soup w/chicken

Water: 2400ml
Supplements: x4 fish oil, x2 zink, x2 magnesium

- I know, gotta dump the beer.
- Sorry to not have a pic yet, I forgot my camera in Chiang Mai. Will have one in 2 days. Don’t think I’m in with a chance anyway, because eating Thai style (smaller meals more often) has already leaned me up)

02.02.2010 DAY 02 WOD @ 0700

0930: green tea
1000: bbq chicken leg (how’s THAT for a paleo breakfast)
1200: bbq’d (like hard boiled) whole egg.
1330: fried mixed vegies w/chicken, slice watermelon, green tea
1400: x4 slice pineapple
1630: bbq’d chicken leg, bbq’d whole egg, yakult 100ml, milk/juice from whole coconut (so delicious).
1800: beer singha 630ml
2200: beer leo 630ml

Water: 3000ml
Supplements: x4 FO, x2 mag, x2 zink

- Thought it would be hard to go paleo in Thailand but it is EASY EASY PEASY!! All their food is real food, probably picked the last day or two. The meat was probably only slaughtered in the morning or yesterday. Can get food ANYWHERE so can keep the meal size down and more often.
- Had the yakult as I figure it is good to load up on the good bacteria when eating such a different diet.
- Feeling amazing and loving never having the full/bloated feeling.
- GO PALEO!

03.02.2010 DAY 03 WOD @ 0615

0900: watermelon juice, green curry w/chicken
1230: bbq chicken, fried mixed vegetables w/pork, yakult 100ml, x4 scorched almods
1530: yellow noodle curry w/chicken, tom dum (sweet rice)
1700: beer singha 630ml
1900: red curry w/chicken, beer leo 630ml
2000: strawberry milk 250ml, choc/fruit/nut bar

Water: 1800ml
Supplements: x4 fish oil, x2 mag, x2 zink

- WAY too many in italics today. kind of caved a little bacause was feeling really tired and worn all day. Confuses the senses, makes you just want to eat and eat.
- Still… woke up next day feeling amazing!

04.02.2010 DAY 04 WOD @ 0700

0830: omelette, pineapple & watermelon, green tea
1200: handful strawberries (fresh from farm, YUM!)
1700: fried mixed vegetables (big serving) w/chicken, fried egg
2100 - 2400: x6 beer singha 330ml

Water: 2500ml
Supplements: x4 FO, x2 mag, x2 zinc

- Just didn’t feel hungry today, or tired from not eating, so I didn’t eat.
- went out with friends and had too many beers. I don’t care if I have one or two a day (alcahol in small quantities is actually good for you and no-one seems to be able to dispute that) but this was excessive. I like to get that nice relax feeling from a beer or two, but not that drunk feeling from 6-12.

05.02.2010 DAY 05 REST DAY

0900: fried mixed vegetables, fried egg, scrambled egg, green curry w/chicken (actually a very small serving of each)
1000: green tea
1500: tom yum gung (hot&spicy; shrimp soup), beer singha 630ml
1630: green tea (having coffee cravings today)
1900: omelette w/mince pork and tomato, x2 beer singha 330ml
2000: fried mushrooms, red curry w/vegies, omelette w/vegies, brown rice, beer singha 330ml

Water: 1500ml.
Supplements: x4 FO, x2 mag, x2 zinc

06.02.2010 DAY 06 WOD @ 0900

1100: black coffee (caved, decided a reward day was in order, must have been years since I last went without coffee for a week)
1400: MASSIVE salad and vegie selection for lunch,too many ingredients to list (there is a vegetarian restaurant in town that has buffet lunch for A$3.50, AMAZING!)
1830: x2 BBQ Chicken Legs
1930: milk from one whole, real coconut (how’s that for getting 100%)
2100: green tea
2200: 500ml 100% coconut cream

Water: 3000ml
Supps: x5 FO, x2 mag, x2 zink

- BANG! A day without booze. WOW!

07.02.2010 DAY 07

1000: x3 sweet cakes (I was stuck on a bus all day and this was the only food they gave us, this or starve)
1300: green curry w/chicken
1400: big bunch of roasted cashews (still on the bus)
1930: x6 skewers BBQ pork, x2 milk from whole coconuts
2000: black coffee, beer singha 330ml
2230: beer singha 630ml

Water: 3000ml
Supps: x6 FO, x2 mag, x2 zink

- Long exhausting day stuck on a bus. No WOD and bad food. No worries. Just one day.

ZMH

2009-02-04T20:09:52+10:00

30 Muscle Ups

Time 4:56 (PB)

At the moment I feel like my body is falling apart. I have a sore back that it severely restricting me, my shoulder is still bothering me from an injury a couple of weeks ago (especially after the muscle ups) and a tear on my hand.

I’m going to try to continue to follow the main site where possible, and will just have to sub wokouts that I caan’t do.

Rees’ WOD Log

2009-05-18T15:51:28+10:00

Well after 9 weeks of procrastination of which two were spent trekking in Nepal i’ve finally made it back into the gym!! Welcoming me back was Pete with an evil little number he devised called Frantastic.

Monday 12:30 18/05/09

Frantastic 21, 15, 9 plus 400mtr run’s,
400 mtr Run
Push ups
Thrusters, with wooden plates
Pull ups

Pulled in with a time of 16:29, not breaking any records but quite happy with that given its been so long in between sessions. Big thanks to Pete for this one, great WOD plus a really varied warm up, top job!!

Derek’s WOD

2009-08-07T20:58:07+10:00

Thought I’d finally swap from recording my WODs in a word doc to putting them here, although I’ll still keep a backup copy.

070809

6am class

10 rounds for time

15 deadlifts (60kgs)
15 pushups

19:33

Brutal workout, after doing 3X5 deadlifts beforehand, and FGB on Wed. Dropped the deadlifts to 55kgs after 6 or so rounds, pushups went to knees by round 3 or 4, but did chest to ground for all of them. Really need to work on increasing pushup numbers, as well as keeping good technique on high-rep deads.

Taking the weekend off, planning to hit it hard monday.