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.

On the weekend did squats, 130kg for three sets, then went to mothers day stuff.

My day was interrupted when i took girlfriend to hospital with what could of been a life threating situation, well it still could but we wont know until we get the test back.

She is the healthiest and most motivated person I know, for lunch when I was eating my jumbo t-bone with all the trimmings she was eating her grilled salmon steak with veggies. It is just not fair that she put so much effort and this happens.

Hope fully when we get the test back and action is taken she will only be out of action for a short time and back in the shed giving us all a run for our money.

On a more positive note. A friend of mine just beet my 2km rowing time. His time 7:41. After a little bit of bravado it has come down to a row off. The first man to break 7:30 get a free steak.

Now, with my girlfriend up on stands and my times getting beaten here, there and every where, does this make want to give up? not in the slightest. but this video does, why walk when you can do this?

On Tuesday we did the row and push press workout, got the time of 16:50. I was quite happy with but didn't beet Doug. Maybe next time.

Last night was the strength session. We started with Squats but subbed in the HQ WOD for the day wich was Press, Push Press followed by push Jerk. We were ment to follow with Deadlifts but i was spent.

Squat: 132.5kg, only went up a small amount due to once again irregular training. unfortunately I will miss Sundays session due to easter.

Press: 50,60,70,75,80 Feeling quite strong with these. Should have gone heavier with the last lift but I played it safe.

Push Press: 60,65,70,80,90. Again felt strong here, the sets of three were quite demanding

Push Jerk: 60,70,80,90. Each set for 5 reps. This really got the old heart pumping. I stopped after the forth set due to the pressure on my wrists. These two workouts a day apart were brutal.

Last night the only item to report was a new 2000m row time. I just going to have to put this week down as a rest week.

2000m Row 7:45.6 PB

Can any one tell me were my motivation has gone?

Yesterdays session turned into more of a free for all. Sharon P. Pressed her own body weight. Nick did his first CFT with the score of 330. What amazing progress he is making.

After having my previous 500m smashed by Michael i posted the new Gym Record of 1:31.5 just shy of my targeted 1:30. Might have another go this week so i can check it off my list