Misread the post and did 7 set of 3 strict press at the work gym. 60-65kg

Swimming WOD on the main site... Nice! Matt is that a first?

Had a bit of the flu and don't have a chin up bar so I did yesterdays WOD at home followed by some bench. Grace - Rxd 2min 20sec (PB by 14sec) Next stop under 2 minutes. Hopefully get in tomorrow for a hearty dose of 5am because no CFB is as like planking (for knobs).

This was the highlight of the night for sure! Awesome pic!!!

Was rxd omitted from the end of my score or just left off? If any of my movements were not considered full range then I need to know so can fine tune and improve the quality of my movements. Much love, Baby John

Today’s WOD at home 8:59 RXD That was a lot tougher than I thought it was going to be.

As I missed the morning WOD (unable to squat still) I took the opportunity to have a crack at one of the CFN standards during my lunch break. 2.5km row in 9:15 2km split was 7:24 (CFN standard for intermediate athlete 7:30 for 2km) Next stop is 6km in under 21:45 for advanced athlete standard (approximately 1:49 500m splits) but considering my average 500m splits for 2.5km was 1:51 I still have a long long way to go.

First up HAPPY BIRTHDAY WENDY!!!!! Secondly, my 1 rep max was only 102.5kg (not 120) this morning and due a brain fade (poor technique) I dropped the weight back down for the last few sets to try and correct some pretty ordinary lifting (sorry Matt). Lunch time WOD 4 X 500 meter row’s at the work gym (work gym has C2 rowers, giddy up) Baby John 1:32, 1:35, 1:39 and 1:37 Chris Bohan-Arrow 1:27, 1:32, 1:37 and 1:33

Keep your chin up Brad! From personal experience when Danny calls you out it’s because 1) He knows your better that and 2) He wants to help make you a better athlete through correct technique, range of movement etc ect. I had a similar moment about 12 months ago during Cindy (I think) and I was getting called for my chest not hitting the ground on my push ups. Now at first I got upset and thought that my push ups were legitimate, but in reality they were sloppy and whilst my stomach was hitting the ground the trainer could almost fit a clenched fist between my chest and the ground at the bottom of my push up. As a result, my push ups are pretty solid and (after a lot of work at home) I’m confident to write RXD based on them when required. Now when I look back at that day (which is every time I can feel my form slipping) I’m thankful that I train in a place were all the trainers are looking out for you and actively trying to make you fitter, stronger and more precise. I hope this didn’t come across the wrong way mate but I was in the same shoes about a year ago and in hindsight that little reality check did me the world of good. Love Baby John

Giddy up 180kg!!!!! Matt that’s huge, 2.25 x body weight! Is it a PB? I'm going to have to build this knee back up so I can get my squat on!

Back Squats 130kg - 155kg Followed by Annie 7:45 RXD 5am’ers see you in the morning.

Forgot to write my weights up this morning... 110-120kg (big PB, 120 would have been a PB for singles) Nice work on the PB RTF, PB days are happy days!!!! Baby John

Thanks to day care I've been crook this week so I did today’s WOD at home barefoot in the backyard after walking the dog work and managed 13:25 RXD. It’s just not the same flying solo, hopefully I’ll be in at 5am tomorrow for crossfit and coffee. Rodger if I'm in your condition at your age I’ll be over the moon. It's blokes like you that inspire the younger guys like me to train hard and keep pushing our boundaries. Baby John

Sorry forgot to write up my results this morning. 10kg across all sets for pull-ups and 4:50 rxd for the finisher.

I think Bill's should have read 80kg each side or =(80)=====(80)=. Bill your a bloody monster!!!

NICE!!!!

My numbers from this morning were 120(soft, should know better waste of a set), 130, 135, 140 - 225 DU's. Clay the numbers next to my name (written above) were Deadliftasaurus Bill's. P.S When I grow up I want to skip as good as Anna Ryan!!!

Tom your in champ....

That WOD was llllooooooonnnnngggggggg! Caption - Easy Matt it’s under control, haven’t you ever heard of paleo friendly beers?

Loved the WOD today Matt (even though my quads are still burning)! I’ve been coming for quite a while now and we haven’t done anything like that before, but like said real life doesn’t lay easy to pick Olympic plates or balls of metal with conveniently placed handles in front of you. Just last weekend I did some brick work at home and when I picked up the 20kg bags of mortar at bunnings the first thing that went through my head was “this is way heavier than a 20kg plate”, obviously it wasn’t but because it was awkward to pick up it felt 5-10kg heavier. Also cheers Jimmy for your help this morning mate!

Giving the box a wide birth this week as I have been taken down by the flu. Sucks to be out of action but I am enjoying the sleep ins. Feeling a bit better today so my little bro came over tonight and we did a burpee ladder followed by max DU's in 5 min (limited gear at the Tarana Street Box). Baby John - 12 rounds (followed by coughing fit), 185DU's Mick - 12 rounds, 78DU's Hopefully see you tomorrow.

Cheers Ross, Mate you are also being missed at the box and well done at the hardn'up challenge and the Aussie sectionals!!!! You have been killing it in the last few months. You missed a cracker WOD this morning as Bill and Micah squated the house down with HUGE PB's. Well done boys, see you monday. Crazy Ross hopefully see you back soon champ! Baby John

Your welcome Miles, great effort this morning mate you always give it 110%. LINZ that "Grace" time was smoking!!!! In the words of "Texas Ranger" form Talladega Nights:- You made that grace your b*tch!

Thanks for having us over this morning Micah, it was great fun doing the WOD one by one while the others cheered on. Well done boys!!! 4 Grace's and 4 PB's (mine was always going to be a PB). 4 more sleeps.....

Also worth a mention for his efforts this morning is Micah. Great work mate, next time you are going to nail that 100kg C&J. Awesome to see so many PB's!!!! Only 5 more sleeps.......