This is the longest break I have had from exercise for the last few months, the question is, why do i hurt so much. Everything is aching. The most interesting thing is that my back is starting to play up again. To me it doesn't make sense. To night I will not be able to hit the shed due to family commitments. First work out this week will be on Friday morning. I think that my body is actually having withdrawals.

Well, I have just been looking through some old paper work. Have found some old work out sheets. this is from 11th December 2007.

3x5 Squat 40/60/60
3x5 Deadlift 40/60/60
3x5 Push Press 40/60/60

Man how that has changed. I also had trouble then even hitting full depth in the squat.

I was such a fat bastard then, at least now I am a stronger fat bastard. I just wish that I started to take crossfit workouts and fitness in general more seriously back then. Were would I be now?

Last week we received our new Concept2 rowing machine. The gym now has two model D machines. To start our workout off on Sunday under Dougs suggestion we did a 4x500m row relay. Teams were of two people and it was brutal. My first leg of 500m went well with a time of 1:40 but after that there was nothing left. When we hit the WOD for the day there was no way I was going to completed it, my legs were smashed.

I think with rowing warm up drills that would have been enough for a WOD. But there was still more to come.

Sundays WOD was
5 Rounds with 60kg weight
15 Deadlift
12 Hang Powercleans
9 Front squats
6 Push jerks.

I only managed two rounds and that was with missing the second set of front squats, I just did not have the control in my legs.

Overall it was a great plan for a work out but it looked much better on paper than reality.

Well done to the girls as they completed the workout Shaza with 40kg on the bar.

Doug will be away this week and i might use this opportunity to rest up both today and tomorrow and get back into it with the 3x5 on Wednesday.

This morning we hit the crossfit work out Fran. What Joy. I posted what looks like a really good time but I still needs to use a band for Chins. I am going to address this by adding chins to the 3x5 Work outs and really work on getting some decent chins out.

The other problem I had this morning was depth in the Thrusters, I just have not recovered from Wednesdays squat session. I put this down to two things. 1) that was my first real squat session in over a week so I am sorer that usual. 2) I need to look unfortunately at diet, as this can really influence ones recovery.

My Girlfriend always has a Protein shake and work out partner Steve has his own supplements after his workouts. Now these two are easily the fittest people I work out with but this is not the way I want to go. Coach Greg Glassman promotes the Zone diet for crossfitters as he believe that in helps with recovery times. I have looked into the 'Eating plan' and have spoken to people that are very keen on it. It is a very strict program and will take a lot of effort to adapt my eating habits to be zone friendly.

Fran 4:46 (Blue Band)

I broke and had a soft drink, and it was good. I believe that a lot of the temptation started with the hamburger I was eating, somethings just go mighty good together.

Great to be back under the bar. Last night work out was a killer. It also took me a while to get through. Squats were hard but rewarding.

Started off pressing with 65 for the first set, thought it was to easy and went up to 70 for the second, mistake, I got through the second set but there was just no way I had it in me for the third set so finished with push presses. I will record that as a 65. Might go up to 67.5 for the next weeks work set. What is amazing is 70kg was my previous 1rm. It good to be a beginner and make these large gains. long way off catching up to my nemesis but I am on my way.

Power cleans were fun at 80. Bit of competition starting from the new guy in the gym so I am really going to have to work on form. Cant let these young fellers catch up.

3x5 Squat 135
3x5 Press 65
5x3 P.Clean 70

I have just spoken to my girlfriend and 3x5 training partner. The old ball and chain has suggested that we complete the 3 times a week that the program is designed for. So now it will be Saturday, Monday a.m. and Wednesday p.m. The only problem is Mondays have to be the hardest morning to get up early. I am sure that I can manage.

I am also encouraging my girl to have her own blog. Stay tuned.