Lisa's World

2010 CrossFit Games: Search Results

2010-03-06T12:10:00.000-08:00

2010 CrossFit Games: Search Results: "WOD 1 (20 minute time limit):
For time:
750m row
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 15 reps
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 12 reps
100m Farmers Carry, 48kg (32kg)
50kg (35kg) Snatch, 9 reps
100m Farmers Carry, 48kg (32kg)"

2010-03-06T12:03:00.000-08:00

I have made it to the Crossfit Games 2010 QLD Sectionals. I have been very uncommitted due to other priorities in my life, but in the end I turned up. Being present is the most I can expect of myself right now and here I am.

Today is day 2 with a killer WOD scheduled. None of the work outs have really played to my strengths, but then again they haven't really exposed too much either. I am not a huge fan of over head work, and each WOD has had a component and today is even worse. The snatch is my least favourite olympic lift, but I am not alone....so here we go

2010-01-29T13:11:00.000-08:00

I accidentally fell into a night of French Champagne this week, and it put my training and nutrition plans back - go figure!!

It is clear I don't have the desire I once did to compete to win, and you know what? I am cool with that. So I will get back on the training bandwagon this afternoon.

2010-01-26T14:01:00.000-08:00

Clean running

Ok so I am not talking about my running style, but i fact my the last 2 WODs at CFB. I am not the world's happiest runner, however I need to work on all body weight exercises and running is high on the list. I have been adding one run week and have been tracking my rate, and yesterday I brought my 5km average down from 7min/kms to 6:30 min/ kms from about one month ago. I did have a "triathlon period", so I do know I can get that down to about 5min/kms with some effort.

On the total opposite end of the spectrum today was a strength day and I was cleaning it up at CFB. I have done a lot of hang power cleans (from a hang position to the shoulders in a half squat), but not a lot off the floor into a full front squat. I love this type of training and was happy to do a 52.5kg PB with reasonable technique and more in the tank. I am definitely a strength/power girl.

2010-01-16T13:00:00.000-08:00

2010-01-15T11:31:00.000-08:00

The work outs for the Crossfit Rocks Hard'n up Challenge have been posted

WOD 1

3 rounds for time;
15 x Deadlift, 8kggs (60kgs)
15 x Box jump, 20"
15 x Kettle Bell Swing, 24kgs (16kgs)

WOD 2

21-15-9 reps for time;
Hang Power Clean, 60kgs (40kgs)
Burpees

So let me do a pre comp review of how I think I will perform...

As I am just recovering from the calf in jury my metabolic conditioning has been impacted quite heavily so I just won't have as much juice in the tank and even the exercises that I would normally cane will be performed slower. I am also not sure how the calf will hold up to box jumping as I haven't tried it out yet. Under normal conditions the first WOD is right up my alley, but the lack of fitness will really tell but I still think I should be able to push through with a decent time.

The second WOD will be a different story, the Clean is a heavy weight for the number of reps, and while I am able to perform it I don't have the long background in Olympic lifting that I do in powerlifting. Being out of condition and not training the heavy lifts and serious met con over the past 8 weeks will really tell and the burpees will cost me massively. My aim is to suck it up and get through at Rxd.

This is only my second Crossfit comp and I am more interested in having fun with my friends and getting some idea of how much work I have to do in the next 7 weeks before sectionals.

2010-01-15T01:07:00.000-08:00

This is what I am up to tomorrow...

........off to Crossfit Rocks ( a new affiliate in Brisbane), for a competition with my Crossfit buddies. I am certainly not in any real condition, but I am expecting to have a blast!!!!!

2010-01-12T11:24:00.000-08:00

I am really liking Kettlebell training. I had never picked one up before Crossfit, and while we only train with them randomly I find I really enjoy the work out. What ever it is that makes me naturally good at deadlifting seems to translate to KB, so I don't have to work as hard as the others at the technique - some posterior chain/power thing. I guess it is easy to like the things you are good; maybe we are good at them 'cause we like them.

Yesterday's WOD was 150 KB swings for time. Every time you put the KB on the ground to rest there was a 5 burpee penalty. It ended up being a cracking 8:30 WOD consisting of 150 KB swings and 15 burpees for me.

2010-01-11T11:20:00.000-08:00

The humble push up

Since I have been training at a Crossfit gym, I have had the occasion to do the odd push (or 100). I have to say that I have never seen an exercise so universally badly done as the push up, and in the first few months of being at Crossfit I will admit to being included in that group of badly executed push ups. I injured my calf in October and as I was limited to the type and intensity of exercises I decided to focus on technique. At that time I committed that from then on I would only ever do a 100% compliant push up - which is;

chest and thighs touch the ground, full lock out on every rep.

This is a tough exercise and since that time I have had to scale my workouts to reduce the number of reps in a WOD. Despite watching many "short" push ups around me in the world I intend to stay committed to the cause of compliant push ups.

2010-01-08T12:41:00.000-08:00

Today is the last day of my holiday in Melbourne, and it is also 8 weeks today to the QLD Sectionals. A good enough day as any to officially start a "mini preparation". I say mini cause it is important enough to put the effort in, but not at any cost - like in the past.

2009-12-26T14:38:00.000-08:00

Is it time?

I have been thinking that it will be time soon. I have been feeling that pull back to a more serious approach to training and competing over the past months. My professional life has just taken over this last 6 months and I have thoroughly enjoyed it, however maybe the scale tipped a little too far one way (as it has the other way in the past). At the beginning of the year I had a few dates in mind to "get serious" again, after a few months it was obvious that these dates would all pass and I needed to be doing something else. I have had a very happy year, and only now do I feel the pull back.....

After a few weeks of consideration and gradually making small adjustments (interesting at Xmas time), I believe I am ready to test the waters again. I had a serious calf injury in late October and have only now recovered - my body telling me I wasn't quite ready??

So I have a competition, a date and a realistic desire. I need to do some serious work in the gym and on my nutrition and I don't know how I will perform as I have been out of competition condition for 14 months.

The Crossfit Games QLD sectionals is about 9 1/2 weeks away, and I need a top 20 finish to progress to the next round in May.

Lets' go into the unknown.

2009-12-11T21:14:00.000-08:00

2009-10-09T13:32:00.000-07:00

I have signed up to compete at the Crossfit Newcastle games on November 7th. There are a few of us going from Crossfit Brisbane so it should be a blast. I have a shoulder injury that is preventing me from doing much upper body work, but hopefully it will be healed in 4 weeks.

I have done a few WOD's lately with Fern, and she is getting as much out of training there as I am. It seems to be the place to go and rediscover your love of training; gut wrenching, no hiding, all out training.

2009-09-28T12:01:00.000-07:00

What a difference a year makes!!

This time last year I was in Palm Springs (at the Hilton pictured above), preparing for Masters IPF World Powerlifting Titles. One day earlier I had finished the Poliqiun Biosignature certification in Arizona.

If you had of told me at that in 12 months time, I would be addicted to Crossfit, retired from powerlifting and was back in the corporate world running a team of 11 fabulous people I would have just laughed and said"no chance". Life!!

2009-09-27T14:45:00.000-07:00

Paleo anyone?

The past 6 weeks have been quiet crazy busy for me and while I have maintained a reasonable nutrition and exercise program, I have decided that October will be a wellness month for me. I have resolved and achieved some things in the past month so now I have time to focus on keeping well.

My diet is a large percentage paleo anyway - lots of fruit, vege, nuts & lean meat - however I have let grains and treats creep in. I am not putting any other rules in place other than "October is Paleo month".

2009-09-27T12:21:00.000-07:00

The Truth of deadlifting

Today's WOD is Deadlifting 7 x 3. I haven't deadlifited in a while, and certainly I am in no condition to be pulling heavy. I have been training consistently for the past month, but due to other priorities I have only been to Crossfit on average 3-4 days per week. This is the beauty of Crossfit; I can drop my sessions when needed and still turn up and get an awesome work out and am not behind in any program. I don't feel guilty about not being there, and while I may have not progressed as I may have liked I haven't lost anything.......but deadlifting will be the tell.

Truth is I haven't been doing any heavy work in a while, this month seems to have focused on high rep metabolic conditioning work. So let me go face the cruel mistress.....

edit; back from training and while it took a bit to warm up I did 3 x 105kgs quite easily. Probably could have hit 10kgs more.....odd that I was strong, very odd....must go ask Crossfit Zen master.

2009-09-26T14:13:00.000-07:00

I woke this morning after having the best night's sleep in ages. It felt amazing, and I am looking forward to a relaxing a productive Sunday. I have been incredibly busy of late, with work, travel and family that any free time I get I have relaxed.

I don't have foxtel at home, so I only happened upon the True Blood series recently and I really enjoying the escapism. So much fun watching fantasy.

2009-09-02T22:30:00.000-07:00

Words of Wisdom from Crossfit Brisbane

The workout that you hope will not appear is your most important workout. Acknowledging and addressing weaknesses is a super-effective strategy for improvements. We can improve our strengths only marginally, but the gains from the smallest improvement in a weakness are profound. There is a universal template for determining your training priorities ... "What do I suck at, what do I hate?"

2009-08-20T12:26:00.000-07:00

WOD - Friday, 21/8/2009

Snatch 3-3-2-2-2-1-1-1-1-1

The physiological benefits garnered through intense exercise pale into comparison to the rewards gleaned from being a part of the community that shares the experience. Regardless of skill or ability, the camaraderie developed through shared suffering during the workout, if embraced, is a universal pathway to improvement.

This was posted on the CFB site this morning, and I think it really explains why I am enjoying Crossfit so much , and the fun I having with the community there.

2009-08-11T14:26:00.000-07:00

Crossfit Brisbane Hard'n up Challenge results are in.

This is a picture of me and 4 of my CFB friends - pre competition, as we are all smiling! It was just an amazing experience, from turing up and seeing 150+ people there to either compete or spectate, to the call of "..1-2-3-go!" for the first heat with The Prodigy blaring through the speakers. The day ended up being 12 hours long, but despite that the energy and support continued all day. I achieved my goal of making the top 20, ending up in 18th position (50 female competitors), and in the second workout I placed 10th. There is a lot for me take away and work on, but also enough for me to be pleased with my progress so far.

I have registered for the Crossfit Effects Wounded Warrior games on October 3rd in Sydney which also lines up nicely with my Pullup challenge. It is my birthday a few days before that, so it will be a combined birthday celebration for me.

Am I turning into a Crossfit Chick?

Lisa

2009-08-07T11:42:00.000-07:00

Hard'nup Challenge 2009 Workouts

Workout #1
For time:-
100 reps of "Chest to Overhead" (M:40kg/W:30kg)
(may be press, push press or push jerk)
Penalty of 10 x KB Swing (M:24kg/W:16kg) every time the bar is returned to the ground or is lowered from the chest to "hang" position. Penalty swings must be completed before picking the bar up again.
10 min time limit

Workout #2
Complete as many rounds as possible in 10mins of:-
7 x Sumo Deadlift High Pull, 50kg (35kg)
7 x Burpees

Workout #3
To be announced

I have no idea how I am going to do. I would never have imagined workout #1, and the pain of 100 overhead presses @30kgs will be crazy. Clearly you can't get through all 100 without a break and have to do the kettle bell swings. Luckily I am in heat 9 so I can watch how everyone else progresses.

Work out #2 - is not a light weight, and the reps are shorter so likely to play more to my strengths than against. Hell - after 100 overhead presses 2 hours earlier who know!!!

2009-08-05T01:26:00.001-07:00

WOD - Wednesday, 5/8/2009

10-9-8-7-6-5-4-3-2-1 reps for time:-

Power Clean 60kg (40kg)

Push Jerk 60kg (40kg)

13 mins something....very painful

2009-08-04T14:49:00.000-07:00

HARD'NUP CHALLENGE 2009 - Information

EVENT INFORMATION
The event is open to all skill, fitness and experience levels. The spirit of the event is a celebration of the growth of CrossFit in Australia, and a coming together of the community. It also marks the 1 year anniversary for our current premises. We will allow scaling and exercise substitution, however by doing so, you will be out of contention and will not be ranked in the results. For the serious competitor will we be enforcing strictness of standard and judging, all other competitors will self-judge.

The event will be held at CrossFit Brisbane, 39 Clarence St, Coorparoo QLD 4151.
Volunteers need to arrive at 7am (if you are available for the morning)
Competitors need to be there at 7:30am (8:00am at the latest)
Cost for the event is $25 per person, payable on the day (please bring correct change if paying by cash, we have EFTPOS facilities available)
Spectators are welcome, there is no charge for spectators

THE COMPETITION

The competition will consist of three (3) workouts
The workouts will be announced throughout the course of the day
All competitors will participate in the first two workouts
Results from the first two workouts will be used to pick the finalists
There will be cutoff times for the workouts, to be announced on the day
The overall winner(s) will be determined by victory in the the final workout
Where possible we will try to organise the heats so that people are matched for ability, skill and fitness level
Due to a large number of competitors entered, the event is subject to change on the day
The method for scoring the workouts will be announced on the day
Prizes will be awarded for 1st Male Overall, 1st Female Overall, Best Performance Workout 1 - Male & Female, Best Performance Workout 2 - Male & Female, and for the best example of "Hard'nup" - the Best & Fairest award

SCHEDULE

7:00am - Volunteer/Referee/Trainer briefing (closed to competitors)

7:30am - Registration opens, competitors confirm details, complete waiver and pay entry fee
8:30am - Event briefing, announcement of Workout #1, explanation/demo of required technique standards/rules
9:00am - Heats for Workout #1 commence
12:30pm - Completion of Heats for Workout #1, break for lunch
1:00pm - Announcement of Workout #2, explanation/demo of required technique standards/rules
1:30pm - Commencement of Heats for Workout #2
4:00pm - Completion of Heats for Workout 2, Announce Finalists and Workout #3
4:30pm - Workout #3 commences
5:00pm - Presentation Ceremony, Group photo
5:30pm - Sausage Sizzle, swap war stories
7:00pm - Go to the Pub!

INFORMATION FOR COMPETITORS

This is going to be a long day! Bring everything that you need in terms of food etc to allow you to stay at the event all day. There is drinking water on the premises. We request that you bring your own water bottle, preferably with a closed lid to minimise spills
There is no requirement to bring your own equipment, we will supply everything that is needed. However, do bring your own strapping tape
The events have been chosen to enable maximum participation, we have purposely chosen fundamental movements that are characteristic of CrossFit, ie movements that most people can do
You may scale/substitute exercises, however it will place you out of contention for any place in the competition
in some case an "allowable" substitution may be specified, meaning that the athlete may chose this alternative exercise and remain in the running. This is at the discretion of the head referee and is allowed on the basis that the substituted exercise has the same "cost" both in time and effort and therefore is considered equivalent for the purpose of competition
We encourage you to do what is right for your body. It there is a movement that you cannot do for injury reasons, or if the load prescribed is to heavy, chose a movement/load that works for you and enjoy the workouts
A separate warmup area and equipment will be provided for competitors
Prior to the start of each heat, competitors will be given a short amount of time to warmup/prepare on the equipment
You will be responsible for ensuring that your technique is to the standard prescribed, counting your own reps and generally ensuring that you compete to the best of your ability and within the spirit of the competition.
Poor sportsmanship and/or aggressive behaviour will not be tolerated
Heats will be posted with approximate starting times. It is your responsibility to know when you are competing and to be ready. We will call once for competitors for each heat. Heats will not be delayed while we try to find competitors
Results will be recorded for all competitors
The judges decision is final

INFORMATION FOR VOLUNTEERS

Thankyou for volunteering!!
The main job that we require help with is assisting with the running of the workouts by keeping time, counting reps and supporting the competitors
We will send out an email to all volunteers that have registered with more information closer to the event

SPIRIT OF THE EVENT

We are coming together as a community, this is not the Olympics
Competitors are expected to do their best, show good sportsmanship and demonstrate a positive attitude
On the registration form we have asked you to nominate the sort of competitor you are, we will be adjusting the seriousness of the the judging to match your experience level and goals for the day. ie
- Standards will be strict for serious competitors, ie the judges will be instructed to disallow reps that are not to standard
- Standards will be relaxed for non-serious competitors or novices, ie the judges will be instructed to encourage and help
Go hard, but enjoy the day!

OTHER INFORMATION

Event T-Shirts will be available for purchase on the day for $30. We have limited numbers and they will be available on a "first in, best dressed" basis
The day will end with a casual social function held at the local pub, which is a short walk from the gym (~800m)
There is a cafe (~600m) and supermarket (~800m) in walking distance from the gym
There is one shower on the premises and three toilets
You are welcome to take photos/videos (please give us a copy of anything good!)
A coffee van will be onsite from 7:30am till 9:30am

Any questions, please email matt@crossfitbrisbane.com

2009-08-03T12:41:00.001-07:00

Annual CrossFit Brisbane HARD'NUP Challenge

CrossFit Brisbane will be holding our annual "HARD'NUP Challenge & BBQ" on Saturday, 8th August 2009. This event is a celebration of the growth of CrossFit in Brisbane and will mark our 1 year anniversary of being in our own building at 39 Clarence St, Coorparoo. Last years event, held as our official opening of the new premises, was huge and we expect this year to be bigger, better and whole lot of fun.

The event will be OPEN TO EVERYONE, and we will be catering for all fitness and ability levels. We are encouraging ALL members of CrossFit Brisbane to be involved, and hope that we will see representation from as many affiliates as possible. Bring a team, it is going to be a fantastic day of competition and camaraderie.

2009-08-03T12:36:00.000-07:00

WOD - Tuesday, 4/8/2009

For Max Load:

Deadlifts 1-1-1-1-1-1-1 rep rounds

Finisher: 1 set of 20 Deadlifts at 70% 1 RM

-don't rest bar longer than 2 sec., enough time to re-grip if needed; trying to achieve 20 consistent form reps

2009-08-02T12:36:00.000-07:00

WOD - Monday, 3/8/2009

Complete as many rounds as possible in 20 minutes of:-

20kg(15kgs) DB Farmers Carry, 30m

Burpee, 15 reps

Push Press 50kg (30kg), 10 reps

A great way to start the week after a restful weekend with a metabolic conditioning work out. This is 20 mins of consistent grind, and the type of work out that has been very tough for me from the beginning of my Crossfit training. I have seen some great progress in the past 2 weeks in my general cardio fitness so let's see what today brings.

2009-08-01T16:21:00.000-07:00

My challenge - Pullups or death by burpees

I have taken up a challenge at Crossfit where the penalty for not completing it is 150 Burpees. I am very much of the opinion that out of all the standard skills @ Crossfit, burpees are the single exercise I am biomechanically designed not to do. When they come up I suck it up and do it, but accepting a penalty of 150 burpees on a challenge means that I am pretty keen to win it. So here is the challenge;

By the 1st of October I will have completed a Crossfit work out at rxd (prescribed weight) that includes pull ups.
Crossfit pullups require full extension of the arms at the bottom, chin clearing the bar with an over hand grip.

Now I know that doesn't look too difficult on paper, but when you consider that the best case scenario will have a minimum of 30 pull ups over 3 rounds, and more likely it will be 45 in a 21-15-9 combo I have my work cut out for me.

However the reason I accepted this challenge is that pull-ups are the only exercise holding me back from competing at rxd in all work outs (with the exception of a couple of obscure skills that very rarely come up due to their complexity).

So I have a plan that includes

slow lowers daily,
sets starting at 1 rep, 2 reps etc and then back to 1 rep on failure, daily
setting up a pullup bar at home
continued focus on nutrition - the less I weigh the less I have to pullup.

It is on........man I hope I get this cause I don't think I would survive 150 burpees without going green.
( I am off to find one of those cute counter things to add to my blog)

2009-07-27T15:17:00.000-07:00

WOD - Tuesday, 28/7/2009

Deadlift 5-3-3-2-2-2-1-1-1-1-1

120kgs for last 1 rep max.

I am on a steady path of increasing my strength - happy about that.

2009-07-25T17:16:00.000-07:00

First competition since October 1st 2008

In 2 weeks time I am going to jump back into the competitive landscape since I competed at the IPF Masters World Powerlifting Titles 10 months ago. This time it is a brand new sport for me and as a novice I will be unable to execute some of the more advanced skills, so it is really dipping the toes in the water. As you would have noticed from my blog I am having a blast at Crossfit, I am finding out that I am good at some things that are really cool to do, and I am really bad at some things that will be really cool to do. The challenge of the variety and the community are the 2 things that keep me going back. I have no idea what all of this means for my lifting, other than I am enjoying what I am doing in the moment.

If you are in Brisbane and want to know more about Crossfit come along and have a look at what goes on.

Registration is now open for the CrossFit Brisban e Hard'nup Challenge on 8 August 2009.
Entries will close on WEDNESDAY, 5 August 2009.

2009-07-22T12:39:00.000-07:00

WOD - Thursday, 23/7/2009

21-15-9 reps for time:-

Hang Power Clean 60kg (40kg)
Burpee

8:21.....that hurt

2009-07-21T14:59:00.000-07:00

WOD - Wednesday, 22/7/2009

Front Squat 3-3-3-3-3-3-3
After each set of Squats, perform a set of max Ring Dips

Ensure full range of motion at both ends of the Ring Dip.

Did new PB with front squats today of 65kgs for 3 reps, and it is great to see my strength returning. I had a little more in reserve so next session I will head toward 70kgs. I still can't do a complete ring dip, so I worked on jumping into the rings, stabilising and lowering. Definite progress from the last time I was in the rings.

2009-07-20T12:28:00.000-07:00

I have been in Melbourne for a long weekend seeing friends and relaxing. The weather was just beautiful and I had a great time drinking fab coffee, shopping and laughing with friends.

I have been training at Crossfit Brisbane for about 13 weeks now and have been hitting it pretty hard each week, so I am feeling well rested after 3 days off training. It will be interesting to see how I fair on my least favourite style of work out - the 20 minute metcon (metabolic conditioning) grinder.

WOD - Tuesday, 21/7/2009

"Farmer Cindy"
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
50m Farmers Carry 2 x 20kg plates (15kg)

2009-07-15T12:21:00.000-07:00

WOD - Thursday, 16/7/2009

Muscleup, 30 reps for time

If you have a Muscleup, work full extension at the bottom. If you do not have a Mucleup, we will be working on skills development and Muscleup progressions

Finisher:
150 Burpees for time for anyone that signed up to the Muscleup challenge and has not got one

So I was not crazy enough to register for the Muscle up challenge, as I have not even attempted the first progressions yet. However given I have trouble simply balancing in the rings I am pretty aware of what my capabilities are. Looks like I will get time to work on my pullups, and ring dips, and handstand push ups today as well.

2009-07-14T12:23:00.000-07:00

WOD - Wednesday, 15/7/2009

Complete as many rounds as possible in 20 minutes of:-
400m Run
12 KB swings 24/16
21 Pushups

2009-07-13T12:26:00.000-07:00

WOD - Tuesday, 14/7/2009

Front Squat
3-2-1-1-1 (62.5kgs)

then..
3 Rounds for Time of:
20 Wall Ball 10kg (6kg)
20 Pull-Ups

7:10 - tough and not much go go juice this week.

2009-07-12T14:45:00.000-07:00

WOD - Monday, 13/7/2009

5 Rounds for time:
21 Thruster 30kg (20kg)
21 Double Unders

12:30

I managed to get 20 double unders in a row this morning, and am pretty happy to be progressing well.

I have 2 skills now in focus; Overhead squats, and pullups

2009-07-12T12:37:00.001-07:00

More Crossfit Games Action with Steve Willis...now in 4th place

2009-07-11T23:35:00.000-07:00

(Commando) Steve Willis is representing Australia in the 2009 Crossfit Games and goes into the final day in 5th position

2009-07-11T20:46:00.000-07:00

Picture from 2009 Crossfit Games

2009-07-08T14:49:00.000-07:00

WOD - Thursday, 9/7/2009

Split Jerk
1-1-1-1-1-1-1-1-1-1

This was a stack of fun as I had never done a split jerk before. As with all of these things, the technique is a lot more difficult than it looks when you watch weightlifters flinging hundreds of kgs overhead. I worked up to 45kgs, and have a lot work on but I can see that I can progress well on the lift.
Matt paid me a great compliment and asked "...why have you been wasting your time powerlifting all these years?" Pretty cool.

2009-07-06T14:43:00.000-07:00

WOD - Tuesday, 7/7/2009

Deadlift 3-3-3 (100kgs)

then ...

3 rounds for time:-

60kg Deadlift, 21 reps

Pushups, 40 reps

Pushups are full range of motion, chest and thighs touch the ground, and full lockout on every rep.

2009-07-03T16:01:00.000-07:00

WOD - Saturday, 4/7/2009

Complete as many reps/rounds as possible in 20 minutes of:-
Run 200m
Max reps Thruster 30kg (20kg)

Score equals total reps Thruster. Each attempt at max reps of Thruster ends when the weight is put down. Resting in the rack position is allowed. Once the weight has been put down, a 200m run must be completed before commencing the next set of Thrusters

140 Thrusters.....happy weekend

2009-07-02T14:48:00.000-07:00

WOD Friday 3rd July 2009

Tabata Friday

8 intervals of 20 secs work followed by 10 secs rest for each of the following exercises. Rest 1 minute between exercises. Score equals sum of the lowest number of reps recorded on any interval for each exercise.

Ring Dips
Squat
Situp
Pullup
Pushup

2009-07-01T12:14:00.000-07:00

Australian Powerlifting Championships July 2007

WOD - Thursday, 2/7/2009

Deadlift
3-3-3-3-3
1-1-1-1-1

I am attempting to keep to a 5 days on 2 off schedule at Crossfit and today is day 4 after a pretty tiring week. I started a new job yesterday, and as a result of nervous energy and stress I had an exhausting day and my sleep was very broken last night. The last time I did a heavy deadlift work out was 10 days ago on a Monday after 2 days off. It will be interesting to see what the impact of 4 days training and some stress has on my strength...

So I am back and I progressed 2.5kgs today to a raw 112.5kg lift. I still have more in the tank and I am happy with the way my strength is coming back. Matt is adjusting my lifting technique so that I will be able to lift over head, and it is very interesting getting a different coaching style.

2009-06-30T12:37:00.000-07:00

WOD - Wednesday, 1/7/2009

10 rounds for time:-
15 Double unders
15 Kettlebell swings, 24kg (16kg)

The work out took me about 13 minutes, however I had some progress with my double unders and today on my first attempt I did 10 consecutive jumps before whipping my butt with the rope (not nice on these cold mornings). While I never managed to get 15 out in a row, the improved technique sped my work out up and reduced the total amount of energy expended - efficiency. Happy Days!

2009-06-29T15:30:00.000-07:00

5 rounds:-

Front Squat 3 reps
Max Pullups

61kgs front squat today.

2009-06-28T15:00:00.000-07:00

WOD - Monday, 29/6/2009

AMRAP (as many rounds as possible)in 20 minutes of:

42kg (30kg) Thruster, 5 reps
42kg (30kg) Hang Power Cleans, 7 reps
42kg (30kg) Sumo Deadlift High-pull, 10 reps

Good morning! When I woke up this morning I was happy to see this on the Crossfit website as I was pretty sure I could get the rxd weight (prescribed female weight) quite nicely on all these lifts. Then my joy soured as I realised it was one of these "as many rounds as possible" (AMRAP) in 20 mins. This would really gas me, and I am afraid my conditioning still really sucks.

I managed the weights quite well, however I am still resting in between sets and reps for 5 and 10 seconds here and there which just chews up valuable time. I kept to the female rxd weight and ground through it for 7 rounds.

2009-06-25T15:07:00.000-07:00

WOD - Friday, 26/6/2009

Press 1-1-1-1-1 (35kgs)
Push Press 3-3-3-3-3 (41kgs)
Push Jerk 5-5-5-5-5 (43.5kgs)

Increment across sets and exercises.

I am so pleased that this was my last work out for the week. I am totally hammered from the entire week's training and my poor old body really needs 2 days rest. Yesterday I had a skills session with Matt, and there is just so much to learn. I am feeling rather over whelmed and totally in awe of all the Crossfit athletes that can perform all of the skills. Rest and recover....then start again!

2009-06-24T15:03:00.000-07:00

WOD - Thursday 25th June

As many rounds as possible in 20 minutes of:- (3 rounds)

400m run
30 Kettlebell Swings 16kgs
30 Double Unders

Well you can only laugh when this type of cardio burn turns up as the WOD. Definitely nothing here that is playing to my strengths, and in fact I felt and looked like an off season powerlifter huffing and puffing through the entire 20 mins. However it is done......next.

2009-06-23T15:31:00.000-07:00

WOD Wed 24th June 2009

Back Squat, 5-5-5-5-5 reps (70kg max)

I felt like I was getting back into to the groove with my squatting today. Definitely more in the tank, but I am taking it slowly. In fact I am surprised at how well I did today after yesterday's annihilation.

After the session 2 of the girls asked if I wanted to practise handstand push ups with them. After getting over the whole upside down thing, I shocked myself and did 5 1/2 reps. Very excited about this as I am pretty sure the big powerlifting triceps are about to come in handy!!

2009-06-22T15:11:00.000-07:00

As many rounds as possible in 20 minutes of:-

7 Thrusters 30kgs
12 Knees 2 Elbows (knee raises for me)
21 Box Jumps

5 rounds

This was truly evil and painful. In fact when we finished one of the guys that started Crossfit at the same time as me said "...this is the first time I have had the taste of blood in my mouth for at least 2 weeks". He was right, and there were a number of victims out the front doing the puking thing.

2009-06-21T17:09:00.000-07:00

Monday 22/6/09 WOD

Deadlift 1-1-1-1-1 (max 110kgs)

Finisher - 4:06

4 rounds for time
80kg Deadlift, 3 reps
Burpee, 10 reps

2009-06-20T13:42:00.000-07:00

Annual CrossFit Brisbane HARD'NUP Challenge

We will be opening registration in July and posting further information on the website in the coming month, so stay tuned. SO, what should you do to prepare?? ... CROSSFIT!

2009-06-19T16:12:00.000-07:00

The Thunderbird walk

Three rounds for time:-
50 Squats
40 Double Unders (20)
30 Pushup/MB Clean 8kg
20 Pullups (Jumping)

How hard could it be?

It was 23 mins of total torture, resulting in the total loss of co-ordination and the Thunderbird walk to the car. Any Crossfit work out that does not invovle barbells always strikes terror in my heart, as I know it will be a total cardio bust. While it may not going anywhere to building my physical strength it certainly adds to my strength of character.

I need to sleep now, for many hours.

Lisa

2009-06-16T14:41:00.000-07:00

Uh ha moment! (again)

I am at the point in my life that I can admit to making mistakes, even when I really would have loved to have been right. This morning's work out of the day was one of the CrossFit bench mark work outs called "Fran".

"Fran"

21-15-9 reps for time:-
Thrusters 42kg (30kg)
Pullups

I am now in my 7th week of Crossfit from a relatively unfit start. I was sore and tired this morning form the previous 2 days' work outs and my plan was to do a lighter thruster and work harder on my pullups. I have been doing jumping pullups and gradually moving to smaller boxes every couple of week and today I planned to jump of 3 weight plates. On telling my plan to Matt he told me it was a cop out and I should do more than the 20kgs planned on the thruster. He said " ....at 10am today how will you feel about going light on the thrusters? Any achievement on the improvement on the pullups will be lessened because you didn't push your thrusters."

I dropped my bottom lip, added 5kgs to my bar and scanned my memory to where I had put my voodoo doll and knew exactly what I would be thinking at 10am when I was inserting those pins!!!!

I completed my first Fran with 25kg thrusters and jumping pull ups in just under 10 mins.

So how do I feel at 10am? He was right. I wouldn't have felt that the increase in difficulty in the pullups was as valid if I had have ripped through an easy set of 20kg thrusters. In fact I could have done 27.5kgs or even the rxd weight of 30kgs. It would have taken more time and I would have been in a more pain, but I could have done it.

I know Matt well enough that he didn't tell me to increase the weight just so he could be right (although tomorrow when I tell him he was right & I was being soft, he will grin that evil smile), and this takes me back to when I first started to become a competitive powerlfiter.

The lesson that I have re learnt today is that it is ok to struggle, it is ok for the weight to be really heavy, it is ok to have doubts about abilities, and it is ok to fall......but it is not ok short yourself as you will never improve at anything.

2009-06-15T12:25:00.001-07:00

"Diane"

21-15-9 reps for time
Deadlift 100kg (70kg)
Handstand Pushups

Well this will be fun. 21 reps of 70kgs deads will really take it out of me to start with, and I have never done handstand push ups so there will be some learning and a definite scaling on this today. I am pretty hammered after yesterdays cardio craziness - quads and pecs mainly, but at least my shoulders triceps and hammies are ok for this challenge.

2009-06-14T19:07:00.000-07:00

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups (jumping pullups)
10 Push-ups
15 Squats

14 rounds

2009-06-11T17:42:00.000-07:00

Humbled to the CrossFit God

Today I had a very humbling experience at CrossFit, and I sit here exhausted and in awe of some of the local athletes. The work out was as follows;

Five rounds for time of:
25kg Thrusters, 21 reps
21 Double-unders

I am not sure why, but one round in an I was in a world of pain. I ended up doing 4 rounds instead of 5, and any thought that I was getting the hang of CrossFit has just blown up in my face. I could say that I am new to the sport, the weight was more than I have done on thrusters etc, etc...........but in truth I was just smoked.

So I now have 2 days to finish eating humble pie and get ready for more new challenges.

Lisa

2009-06-11T11:51:00.001-07:00

I am up at 4.45am to take my daughter to rowing and it is 4 degrees - this is Brisbane!!!!!!

2009-06-11T01:31:00.001-07:00

I love this CrossFit T-shirt!

2009-06-10T14:57:00.000-07:00

My favourite things about Crossfit (after 6 weeks)...

No scales, no callipers - no one gives a shit!

No mirrors - no one gives a shit!

Fun stuff everyday -no plan (or obvious plan).

Surprisingly difficult, surprisingly easy (ish)

Well qualified, well trained staff - you can't get away with crap form

Chalk, noise, laughter - or is that just me laughing at myself?

Measurable outcomes everyday.

Everyday is an event and a competition.

The first thing I do every morning is go to the website http://www.crossfitbrisbane.com/ and check out the work out of the day (WOD).

Am I about to go to the dark side??????????

Lisa

2009-06-08T14:41:00.000-07:00

WOD Tuesday 9th June

For time, perform an inverted ladder with the following two movements.

10-1 reps of Burpees
1-10 reps of Deadlift, 70kg

ie, 1st round is 10 burpees + 1 deadlift, 2nd round is 9 burpees + 2 deadlifts etc, last round is 1 burpee + 10 deadlifts

I did this in about 12:30 minutes. The good news is that my burpees are definitely improving, although I guess it helps to do them at the beginning of the work out rather than as a "finisher" when there is no chance of good form. I am still getting a little messy on form as I tire, but my cardio fitness is on the up!!

2009-06-08T12:31:00.001-07:00

My new goal is to be a Crossfit Chick!

2009-06-04T12:36:00.000-07:00

Happy Friday

For time:-

100 reps x 15kg SDHP, (Sumo Deadlift High pull)
50 reps x 15kg Thruster, (squat o/h press combo)
30 reps x Burpee

Is this someones idea of a joke?

Well it was 12 1/2 mins of pure hell.....I was hoping that my strength may help me through but after about 40 SDHP reps I realised this was all about fitness and very little about strength, except for the mental aspects. I was travelling OK and keeping pace with the "Crossfit Chicks"until the burpees - then they caned me. It took me at 60 seconds longer to do the 30 reps, and it has reconfirmed some weaknesses. 1) I need to get fitter - this is just time now, 2)I need to drop some body weight so I have less mass to move around - as this is my rest year I think I will just let this happen organically as i get fitter and accept that it will slow me up a bit and, 3) I need to work on and stick to good technique; I am better to break the reps into smaller groups of good technique and rest for a few seconds in between, than use a non efficient effort and keep rolling through the reps. Challenges!!!!!

2009-06-02T21:45:00.000-07:00

I am part of a story that is on Channel 7's Today Tonight program at 6.30pm this evening.

2009-05-29T13:41:00.000-07:00

I can't help myself...I have just got to go and do this work out....

5 rounds for max total reps of:-
1 min Med Ball Clean 9kg (6kg)
1 min Burpee
1 min Pullup
1 min Rest

I have eaten breakfast already and I am a little concerned that it may come back up again!

2009-05-28T12:21:00.000-07:00

5th Day of CrossFit this week........WOD

OH Squat 3-3-3

rest, then ...

21-15-9 reps for time of:
60kg (40kg) OH Squat
Pullups

I am feeling kinda tired this morning - must be a result of the running yesterday. This will be the end of my 4th week at Crossfit, and I am starting to adapt and gain condition each week. So while I am a little fatigued there is not much going in in the way of DOMS. I am finding that after my daily 6am Crossfit "beating"I am riding an exercise induced high each morning till about 11am.

....well no high after training today. Just tired. I was a gumby at OH squats - another new challenge!

2009-05-27T12:18:00.000-07:00

WOD Thursday 28th May 2009; back to school for me

"Michael"

3 rounds for time:-
800m run
50 Back (Hip) Extensions
50 Situps

I am about to head off and have looked up the work out for today. Yesterday I was feeling like I was making progress with CrossFit and posted a reasonable time using a weight that didn't make me feel like I was in Kindergarten. .....that is over as I am definitely back in primary school today. I can run, do back extensions and sit ups however I know from almost 4 weeks of CrossFit that there will be girls and guys there today that will power through this stuff and I will be totally humbled..............so let's find out!

...so yes I was pretty bad at it, and I am definitely not built to run however it am pretty happy I got through the 3 runs without too much pain.

2009-05-26T12:37:00.000-07:00

DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

My scaled work out was 25kgs for each, time 9:43

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

2009-05-24T12:31:00.001-07:00

My alarm went off at 5.15am for me to get ready to go to CrossFit, and my first response was to roll over and hit snooze. It is not that I don't want to train, it is just that it is so early after sleeping in each day over the weekend and waking up about 7am.

I last competed on 1st October last year, and since then I have been having a pretty regular life of family, friends, work training -in that order. I "found" CrossFit recently and the past 3 weeks have been great for me, and I decided on the weekend that I would use CrossFit to get back into condition. So this is the time that I move from interest to commitment, and commitment implies getting my big girl panties on and deal....

OMG.....so I just had to smile the whole way through the following;

Four rounds for time of:
30m Walking lunge, carrying 15kg plate
24 inch Box Jump, 30 reps
Pull-ups, 20 reps
...just over 23 mins

2009-05-22T17:30:00.000-07:00

I am on Fire - for CrossFit

So I couldn't resist going to CrossFit last night as the work out looked all together too much fun to miss. The clean and jerk was just a heap of fun, and the burpees and pull ups were so painful it was worth the experience. I have to say I am really bad at burpees, so I am going to make it my aim to do them 5 days a week to get better at them. Same with pull-ups; I just don't seem to be wired the right way for these so I must practise.

I woke this morning feeling pretty good and looked at the WOD on the website, and decided once again that there was no way I was going to miss the fun of learning how to snatch. The work out today was;

as many rounds as possible in 20 mins

15kg snatch
10 push ups
15 squats

I managed 11 painful, heart wrenching sets in 20 mins. I think I am well done for the week now.

2009-05-21T13:56:00.000-07:00

Rest and Recovery today

I loved my CrossFit session yesterday, but after 4 days straight I need a rest day. However I looked at the WOD for today and it looks like a heap of fun;

"GI GRAN"

21-15-9 reps for time:

Clean & Jerk, 60kg (40kg)

Burpee Pullups

I would hate the burpee part, but I loving the Olympic lifting - maybe I will go over and do the 5pm class if I am energised this afternoon.

2009-05-20T12:21:00.000-07:00

CrossFit is inflicting some pain now...

WOD Wed 20th May

For Time:

20 Burpees

3 rounds of:

10 Squat Cleans, 15kgs

20 Chest to bar pullups - jump ups

30 Box jumps (24")

20 Burpees

Matt tells me this was my first "real Crossfit" work out. Well, it was 20 minutes of pain.

I have checked on the site for today's WOD and this is what I see

Deadlift 3-3-3
then ...

3 rounds for time:-

100kg Deadlift, 21 reps - (weight likely to be 60kgs)

Pushups, 50 reps
Pushups are full range of motion, chest and thighs touch the ground, and full lockout on every rep.

So after the warm up sets I can count 72 deadlifts, and 150 push ups..........150 push ups strict form ....who can do that????? Jeez!!!!!! Now that I am thinking about it, 3 sets of 21 deadlifts will be no walk in the park either. I might be wearing my skins to work under my tights today!

On the bright side today's strength efforts will be a nice change from yesterday's cardio induced heart wrenching mess. These boys are cruel! http://www.crossfitbrisbane.com/blog/

I bet Liz would love this...ha ha.

Lisa

2009-05-18T12:35:00.000-07:00

Work out of the Day Tuesday 19th May

5 rounds:
Press/Push Press/Push Jerk
1/3/5 reps
Increment weight or hold across all rounds.
Cannot put bar down during a round or it does not count. Rest as long as needed between each round.

Oh...overhead work today. Excellent!! I have done very little overhead lifting, so I am pleased I get the chance to work on a major weakness. I may not be so happy when I return, I am guessing.

It is bucketing down with rain here, lucky we did a running WOD day yesterday, although I think Matt and his team wold have found an equalling punishing routine.

2009-05-17T18:48:00.000-07:00

Work out of the Day Monday 18th May

"Daniel"

For time:
50 Pullups
400m run
21 Thrusters, 42kg
800m run
21 Thrusters, 42kg
400m run
50 Pullups

Given this is my 3rd week of Crossfit I had to modify this, and I did;

30 Pullups - jump ups (from a box)
400m run
21 Thrusters, 10kg
800m run
21 Thrusters, 10kg
400m run
30 Pullups - jump ups
Time 18:41

I needed the whole weekend to recover from last weeks efforts. I am still pacing myself and choosing moderate weights, and am I looking forward to be able to really go for it in a couple of months.

2009-05-13T12:35:00.000-07:00

Work out of the day 14th May

"Killer"

7 Rounds
15 x Weighted Lunges (Each Leg) 10kgs
15 x Kettle Bell Swings 8kgs
15 x Push Ups

Now this is what I started CrossFit for......I am off to be "killed".

Time 17:39 - I am really pleased that I chose weights that I knew would be a challenge yet would allow me to complete the work out in time.

2009-05-12T12:36:00.000-07:00

Work out of the Day 13th May

Back Squat 3-3-3-3-3-3-3 reps
Finisher 10 min Double Under test

A double under is a skip that has the rope go under the feet twice before you jump again.

So I am about to go to training and I have just visit the CrossFit site to see what the WOD is. So I can back squat, although I haven't back squatted heavy for a few months, however my double unders are terrible. This is what I am loving ab out CrossFit; there is always a component I can do, and a component I either have never done or I am terrible at. I am enjoying the challenge of the new, but it is balanced by aspects that I can complete so I don't get totally frustrated. I also love not knowing what tomorrow holds in store. I have to say though I am doing a lot of squatting - overhead, front, body weight and now back squats today.

So back from training.....they didn't like my back squats, and while I admit to being out of form and a bit messy, I think it is one of those religious discussions about who does it right and who does it wrong. I think I will modify to keep them happy, but they will need to compromise as well. One thing I have found in the fitness industry every group thinks they are right and can back it up with valid arguments and research, with very little flexibility to accept others methods. So I will keep my opinions to myself and just keep having fun.

I did have progress on the double unders - still feel like a doofus, but I got into a sequence of doing 3 skips, and 1 double under pretty consistently. Next time I will try for 2 skips and 1 double under. Fun!!

Lisa

2009-05-11T12:35:00.000-07:00

Hello

This is my first post about what is going on with me for many months. I just wanted (needed) to be a normal person for a while, and I think I have come very close to that....well so I am told. When your family and friends tell you that you look normal, in fact better than you have in years, it is a great start. I was joking with them that having fat in my butt also means I have fat in may face and therefore it looks fuller, but they tell me it goes deeper than that.

Today's WOD @ cross fit

10 rounds for time
5 SDHP, 25kgs (Sumo deadlift high pulls)
5 Push Press, 25kgs
Use the same bar for both exercises, take it off the deck (no racks).

My time 8:30.

2009-05-10T14:20:00.000-07:00

WOD is "Workout of the Day."

The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off. If you need explanation on doing the WODs, check here or in the discussion board. Likely your question has been asked before.
Some insight and thoughts on sets and reps:

The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
A "rep" or repetition is one iteration of a movement. One bench press, one squat. A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.

Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.

Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

2009-05-05T22:22:00.000-07:00

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Here's some insight from Coach on the intent of CrossFit:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes ? even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

2009-04-08T22:31:00.000-07:00

Gosh, it seems like such a long time since I have blogged, months no doubt. I am still in my "off season" mode, or as I call it "regular person" mode. I have taken all of my learning's over the years from training and dieting to create a balanced lifestyle that includes fitness, nutrition, work and family & friends.

I wish everyone a happy Easter and relaxing long weekend.

Lisa

2009-03-06T11:55:00.000-08:00

Krista!!!!!!

Has made top 5 at the Arnolds - finals tomorow.

2009-01-24T12:35:00.001-08:00

Time out

I find that I have been guilty of dividing my time over too many projects in the past years, and I end up loosing focus on the things that are really important and underpin my values.

I have come to the conclusion that after years of running around with my hair on fire that I need to rest and recover; both my mind and my body. I am taking some time out to repair me, however I will be back soon stronger than ever.

Stay strong,

Lisa

2009-01-22T12:39:00.001-08:00

Take cover; it is not all about me.

So I have been struggling with a difficult concept over the past weeks; the concept that it is not all about me. In fact it is more than a concept as I have came to realise that in fact it is the truth. This is hard to believe in the "me" generation that is all around us. Anyone reading this uses the Internet and has to have been exposed to Myspace, Facebook, Blogger, Twitter, Youtube etc all places giving us access to our 15 minutes of fame. These days anyone can be someone on the Internet. A friend told me recently that I was "famous in my life", and I freely admit to working on my blog and other sites to increase this fame. OK, so it also helps pay the bills but I would be lying if I didn't admit to a level of satisfaction of gaining some minor level of celebrity in my health and fitness world. Ego is a very intoxicating thing

I am in my early 40's and in the past year some people in my life of a similar age and corporate background have died; some by accident, and some by their own hand. I wonder each time what their legacy is? A horrible accident recently claimed the life of a man that I would consider to be one of the most honourable, fair and decent people I have worked with in my corporate career. At his memorial service many people said a similar thing, and while his early death is tragic he leaves a company that has ethics, and a memory to us all that we can do business, be successful and be honourable at the same time.

A few months back I started thinking about my blog and the people who read it. This was the time I changed the name to "Strength and Beauty", as I wanted to reflect my desire to help others....to be strong and beautiful. I moved away from daily discussions on weight, body composition to posts about being consistent with nutrition, supplementation, exercise and relaxation. I posted more about healing your mind and attracting positive energy. However I feel that most of the people who read my blog already know this, at least at some level. I guess preaching to the converted is not overly satisfying for me.

I love competing and learning how far I can push my body and mind. In the past 3 years I have had many ups and downs in my lifting career, and I ended last year on a massive high and my reason for lifting these days has changed. I don't need to prove to the world I am a good powerlifter anymore. These days I train because I love it and it is like breathing for me.

So how did these events bring me to the conclusion that it was not all about me? Well, one day one the walk to the sauna I was tossing up what competitions to do this year, and how I was going to make weight, and what business activity I would do next to promote my business. I had been having these conversations with myself lately and trying to reconcile these with leaving a real legacy, and making sure my work helped people and contributed to a better society. It was really simple in the end, and although I didn't want to admit it the fact is that winning another medal or increasing my blog readership doesn't count to making the world a better place, it was just my ego that thought this was important. What does matter is using all the experiences and learning's from my life to enhance the lives of others.

In 10 weeks time I am returning full circle from this time last year. I am willingly going back to the corporate world to help the people I turned my back on 12 months ago. This is proof to me that is about the journey and not the destination. It is also proof that my experiences and medals are not there to make me famous; it never was about me.

Lisa

2009-01-22T12:22:00.000-08:00

It's raining quite heavily today, and there are storms forecast. While it is wonderful to have the water on our earth it has interupted a daily routine that I find very enjoyable. I live close to my gym and have taken to walking there and back each morning that I train. I leave at 7am, put my ipod on for the 25 minute walk, train after I am warmed and in the mood, then have the best post workout cool down on the way home while drinking down my shake. I hadn't realised until this morning when the skies are grey how much I enjoy this part of my day.

2009-01-14T12:11:00.000-08:00

No goal is not the same as no plan

Things are quiet right now, and with no particular goals this year I am in somewhat unfamiliar territory. Of course there are things I am planning on doing, but I have no deadlines for lifting, weigh ins, competitions. I am finding myself jumping from one idea to the next as I am free to entertain different training styles, eating plans and other activities in general. I have come to the realisation that although this may be the year of rest and "no goals", that at least some plan will be needed to stop me totally wasting my year.

So today I will work on a "mini plan", not a real BEHAG, set the world on fire plan, but something that will keep me focused and on track for longer term goals and keep me from diving into self inflicted time wasting and boredom!

2009-01-12T16:07:00.000-08:00

Joy in helping others.

I am incredibly happy right now, in fact I have a sense of joy radiating. It is a lovely day and there is a great breeze blowing through my apartment. A beautiful girl I have been working with for about 2 months has just left my home, with a smile that wasn't there in November. The changes are subtle and perhaps not noticeable to many others but I feel blessed to be able help her smile.

2009-01-12T11:28:00.000-08:00

Powerlifting anyone?

From today I will be spending a few afternoons a week at the University of QLD Powerlifting Club . As I am not lifitng until Nationals in July I am going to be hanging around, finishing off my coaching certifications, training, and generally helping out. If anyone has an interest or desire to give Powerlifting a go you are more than welcome to come and have a look around and see what goes on.

Lisa

2009-01-10T21:35:00.001-08:00

Things that matter; VDay

V-Day is an organized response against violence toward women.

V-Day is a vision: We see a world where women live safely and freely.

V-Day is a demand: Rape, incest, battery, genital mutilation and sexual slavery must end now.

V-Day is a spirit: We believe women should spend their lives creating and thriving rather than surviving or recovering from terrible atrocities.

V-Day is a catalyst: By raising money and consciousness, it will unify and strengthen existing anti-violence efforts. Triggering far-reaching awareness, it will lay the groundwork for new educational, protective, and legislative endeavors throughout the world.

V-Day is a process: We will work as long as it takes. We will not stop until the violence stops.

V-Day is a day. We proclaim Valentine's Day as V-Day, to celebrate women and end the violence.

V-Day is a fierce, wild, unstoppable movement and community. Join us!

2009-01-09T17:09:00.000-08:00

Please leave me a comment.

Today I am asking a favour of all you bloggers and other readers about why you blog and why you read other's blog?

I don't want to make any assumptions on what people are thinking, and I figure if my purpose is to help others achieve wellbeing I should know what everyone is searching for.

Feel free to e-mail me if you prefer.

Thank you all

Lisa

2009-01-08T11:31:00.001-08:00

Which pieces of the wellness puzzle are most important?

I am in the process of preparing a presentation to a corporate audience about wellbeing, and I am finding it quite difficult to focus in on exactly what I should be talking about. If I consider my own experiences over the past 10 years or so what are the most important pieces of the puzzle?

The things that I consider important now are based on years of making a daily choices to be well and healthy. In the early years the things I did were sloppy and rather inefficient, so I need to make sure I use this wisdom and assist people in avoiding the same mistakes and move them along faster.

Given that I have a limited amount of time to talk, and that not everyone holds my passion for wellbeing I need to deliver a simple yet practical message. I also need to remember what it was like starting out and being frustrated by all the information out there, so I need to be cautious of over loading people and assuming knowledge......hmm

So I am off to finish my basics/fundamentals presentation. I am pretty sure sleep will be at the top of the list. I know people get really disappointed when they hear that coming from me time and time again, yet it costs nothing and gives you the best quality of life improvement of anything I can do for you. My favourite supplements of fish oil, multi's and magnesium will get in there pretty early too, as well as a Precision Nutrition style eating plan.

I am wondering how I can assist them with motivation? I am experienced enough to know that I can only provide information, people need to want to use that information. Wouldn't it be great if for one moment I could touch their hand and they could feel the energy and strength that flows through my body; surely they would want to feel like that every moment of the day too? I guess this is the greater challenge for me. How do I show people what it feels like to be well?

Lisa

2009-01-07T11:51:00.000-08:00

My clothes shopping has been done, and while I generally dislike shopping I had fun this time. I am just loving the soft and flowing fabrics that seem to be fashionable at present. The great thing is that they will also still fit me when I am back at competition weight in a couple of months.

On the subject of competing I am not planning on getting back into it until much later this year, and my original plan was to wait until Nationals in July. I feel like I am really needing the break as it has been many years since I have been removed from competition pressure, so I am not even sure at this point whether or not I will compete this year. I am really enjoying my training and I am seeing some great gains, and my upper body is really loving the focus as well. I am feeling like I am ready to go back to do some heavier work, and will probably change my program up in the next couple of weeks to accommodate that. I have just started to track my nutrition as I need to look at slowly dropping a kg or so a month so that I am within 2 kgs of my weight category should I suddenly decide I am ready.

I had a funny experience 2 days ago when I entered my weight into Calorie King and I was told my BMI made me over weight! I guess they don't modify their BMI rankings for strength athletes. In fact if I put on 10kgs from now I would be technically obese. Numbers don't really mean anything but it is interesting.

I am hungry - oats I think.

2009-01-05T15:29:00.000-08:00

Going up a dress size..

Ok, so I have never been a Size O (although at my very first figure comp I was 48kgs so maybe I was), but it is time to clean the wardrobe out and go up a dress size. During my off season I have added some fat - maybe 3kgs, but the truth of the matter is that I have been doing some pretty fierce training over the past 12 months I am not the size I was this time last year. In fact I am about the same body fat % but about 5kgs heavier. Now that is a lean mass increase, so I am not saying I have put in 5kgs of muscle, but however you measure it it is a definite dress size bigger. Try as I may my arms, back and butt just will not fit comfortably into the clothes I have in my wardrobe. There is nothing worse than having clothes that don't fit, as the act of trying to get them on simply makes you feel huge.

I have always loved growing and getting bigger as I train my muscles to be strong and powerful; I think I am born to be strong. At 161cm I am on the small side and have until last year competed at 56kgs, so all in all I have been "small" through it all even with a few kgs of fat on in the off season. However things are now different. I compete at 60kgs and my off season weight is above that, and I am getting BIG. My upper body is getting BIG. It is an adjustment that I struggle with sometimes, and having clothes that don't fit bring attention to my growth. So today I am shopping for clothes a that fit.

2009-01-05T11:43:00.001-08:00

I think there is a world out there....

I have been on holidays for about 3 weeks and today I need to face the world. I have been wrapped up in family, Xmas, training and reading and have to admit to be feeling very happy in my simple life. However I have commitments today so I need to emerge from my bubble and see what is there. I am sure it is not as scary as it seems right now.

OK, so it is not scary at all, I just don't want to disrupt the quite routine I have established....now where is that lotto form???

Lisa

2009-01-04T11:49:00.000-08:00

Lots of rest and no recovery.

I have had a lot of rest (both physical and mental) over the past 3 weeks, however I have neglected my recovery protocols. I haven't had a remedial massage or a sauna in all this time, and I am starting to feel it. Today is officially the end of my holiday so I will also enforce my recovery methods from today as well. I was planning on doing a heavy deadlift session this morning - the first since I competed in October - however I will go and sauna this morning in its place. Maybe I will deadlift this afternoon?

Lisa

2009-01-03T11:51:00.000-08:00

8 weeks with no TV

I was watching a video on ted.com a few days ago and a Buddhist Monk was talking about the meaning of happiness. He said that "well being was a sense of deep serenity and fulfilment", and I thought about how close I might come to that so I did a bit of a mental tally. I came up quite a bit closer than I had thought I may, and the best thing was that I realised that any areas where I am a little behind I have all the pieces lying around just waiting for me to put the jigsaw together. Now I admit I have been on holidays for a couple of weeks, which will always make us happier given that is the point of holidays, but it made me wonder if I can feel like this now why can't I feel like this mid next week when I am working. It is a state of mind, my choice, right? The other thing I thought is if I am doing things that make me unhappy why am I doing them? Yes I need to pay the mortgage, school fees etc, but at what point do I stop collecting and start enjoying?

I wonder if any of this has to do with the fact that I sold my TV last year and I now have a fish in it's place? There is a bird nesting on my balcony too!

Lisa

2009-01-01T20:12:00.000-08:00

Where does the energy go?

So I have been thinking about dreams, as in goals, and energy. Remember as a kid when you had that B.H.A.G of becoming an astronaut, actress or Olympic champion and the hours you spent planning, dreaming, training and reading about them? Remember all that energy that you put into those dreams and the years that you dedicated that amount of energy? Do you remember that all consuming desire to "set the world on fire"? Do you remember the day that you let it go, or did it fade over time?

Given that we are really just a bunch of molecules and energy, do you think that all that energy that previously burnt so brightly is still hanging around somewhere? Maybe when we let it go it transferred to some one else and formed their dreams; maybe these are the people who made it? Maybe it takes a few people to let go of their dreams to create enough energy for one person to make their dreams come true?

So what do you think happens when we let this energy go? Assuming we are still on the planet, and still generating and consuming that same amount of molecules and energy, do we still shine as bright or do we dim over time? Is it normal to accept a lesser dream simply because we age? Is it age or conformity that dims us?

When I look at our society, a community that is eating itself to death and will soon produce the first generation to die before their parents, I wonder about who we are. I am pretty sure most people (and most people are overweight & obese these days) never dreamt of turning into who they are now. I am pretty sure that their dreams as a 10 yr old weren't to be ".. overworked, overweight, over stressed, and unhappy". Yet, why is this now acceptable, common? When did we let the dreams die, when did we loose all respect for our bodies so that it is now OK to treat it like a toxic waste dump? We tell out kids to "be responsible, get a degree, chase financial goals"...why?, so they can turn into a second generation of dimly lit fatties?

I have 2 teenagers entering their last years of high school, and I am going to tell them the same thing my Mum told me. "You can be whatever you want to be".

For my part, I am going to cast my mind back and find some of that youthful energy that used to dazzle my dreams and make 2009 my best year ever!

Lisa

2009-01-01T12:34:00.001-08:00

Attract positive energy

I am a lover of alternative thinking; books and videos that ask us to reach beyond the way our minds currently work and challenge us to look at the world in a different way. It doesn't matter whether this is aimed at professional, personal, spiritual, family or financial aspects of our lives as in most cases you can't really address one area without balancing out another. For example financial success is unlikely to come if your actions work against your spiritual values etc. I have been interested in this type of thinking for many years now, and I find that when I am more open to alternative thinking I always meet someone extremely fascinating who can add to my life's journey. I certainly have met a few of these people in the past year in the wellness industry as I have in the past in the corporate world.

One aspect that seems to be common to successful people is that they focus on what they want, rather than want they don't want. This may sound very simple, however the distinction between focusing on the positive rather than the negative can be the difference between failure and success. Focusing on what you don't want to weigh, look like, or the negative aspects of your career, relationships or bank account brings your energy to those negative areas, and as the law of attraction states you will attract the energy you put out.

We should see ourselves living as if we have already achieved our goals, create a sense of gratitude for what we already have and the positive energy will bring us closer to our real desires.

Lisa

2008-12-30T12:43:00.001-08:00

It's the Why that matters

Do you ever wonder why it is that some people achieve their goals, and others don't? Do you ever wonder why you find yourself back at the same place in December of each year saying "next year will be the year that I finally do xx?", and then somehow during the year the list you wrote became less and less important or seemed silly?

I have a confession to make and that is that I am in a very similar place in one aspect of my life that I was in 12 months ago despite my desire to change those circumstances. I certainly had a great 2008, however I am lagging in one of the spheres of my life. This "failure" has lead me to do a lot of soul searching, reading, watching inspiring videos over the past month looking for the answers. Naturally no answer jumped out at me, and I now realise that I need to go back and do all my goal setting again, however I have had 2 very important revelations in my month of searching. I would like to be able to tell you that I was clever enough to have realised these myself, but they came from an "American success manual" that I resorted to buying to get me past this block.

So it seems that I may have been missing a couple of small yet very important steps in the process. To put it very simply I had planned the "how" I was going to achieve this particular goal, even noting down the actions and time frames but I failed to really understand why I wanted it. As the "why" was not so strong every month I let actions and dates slip by as there was no compelling reason to do them, there was no internal driver or consequence attached to completing each task. Therefore I didn't end up where I wanted to be.

So not having a clearly defined "why" I wanted to achieve a goal made me really question whether or not it was something I wanted to have in my life. This question lead me to one of beliefs and the need to examine the things I say are important these days, and the actions that I do to support those beliefs. Am I walking the walk?

I am still contemplating my navel over a few of these areas, but the lesson here for me is that significant changes to lifestyle don't lie in your ability to map out a project plan. They rest with how you balance all the aspects of your life and your values.

Lisa

2008-12-29T11:31:00.001-08:00

Home Sweet Home

After a wonderful 5 day break at the beach I am home this morning. It was a great break with plenty of sun, surf and Xmas food and joy.