Over the last 18 months I have made quite an advancement in getting stronger, not so much getting thinner, working on that one.

One thing that I wish I had taken up earlier is learning a foreign language. I am sure that 'having my arse handed to me' would sounds so much better in French.

Last night was the row off, and as you can guess from the above statement I was beaten, not just but by 7 sec. Pete has ernt his free steak though, he has done well to shave that much time off his previous PB over the last month. Still 7:37.5 is a good time, that is 8sec off my previous PB. Quite amazing since I haven't done a 2K since I set the 7:45 on the 5th of march.

the rest of the session went well, there was no squatting after the row, just bench and deadlifts.

Bench: I have not been doing a lot of bench lately, this is going to change with and agreement with Pete that Wednesdays shall now be renamed bench press day. I will continue to do strict presses on Sunday as part of my 3x5 program. Last night I did one work set at 110kg. Technique was sound and every rep was to the chest. Felt the arse start to lift on the second last rep, but over all, I was very happy with the set.

Deadlift: Another exercise I have been over looking. Last night my work set was 5x150kg. My first time to complete a full set so I am very happy. I almost didn't attempt the last rep as I really felt i was going to pass out after number 4.

Overall I was very happy with the session. With implementing the 3x5 program i have strayed a little from the crossfit program, but at the core crossfit is still what I am doing. Last nights session is a good testament to the crossfit model. I have made major advance ments on two different exercise that I have not been working. A good indicator that I am both getting stronger and fitter.