1.1kg Gain

Hi Guys

So I had weigh in this morning and GAINED 1.1kg, absolutely shattered, I thought I might have gained a little but not 1.1kg.  Christmas day was good, I tracked, but it was everything that came after that stuffed me around and being on holidays with no structure isn't helping.  However I am back to eating properly, and tracking and keeping my mind busy. 

Since my gym is closed I'm doing alot of Crossfit sessions in the park, lots of running, hill sprints, burpees, push ups, squats, pullups.  I think also to this last week I haven't done much training which has really impacted.  I'm used to training alot like 6 intense sessions a week and not doing it has really impacted. 

Anyway, just kind of wanted to vent and hope everyone is having an awesome NYE!  Back to it tomorrow with MURPH - 1.6km run - 100 push ups - 200 sit ups - 300 squats - 1.6km run!  Great way to start off the new year!

Catch you in the New Year!

Eating Patterns Changing While on Holidays

Throwing the question out there, I have been on holidays since 23/12, and it's just funny that ever since I have been holiday my eating habits seem to change!  Does this happen to anyone else? 

Me at my current weight taken 29/12/10

I'll explain more, I am an officer in the Royal Australian Navy and when I'm at work I eat good food, I keep busy and have some sort of structure and obviously discipline.  However having said that, when I get shore leave or holidays my good eating and discipline goes right out the window - its like its sailed off to Hawaii!  This one of the reasons I hate taking holidays or spending time at home where I have no structure, things get boring and stressed out (believe it or not - being at home is more stressful than being at work!) and I turn to food.  Now it's not bad food, I just tend to eat too much of the good food!

Alot of people say to me, "oh it doesn't matter - good food is good food, can't have too much of it", and I sit here thinking of course you can, if you eat to much of anything - even the "good food" you can put on weight. 

Just curious whether anyone else has the same problem and how are you overcoming it these holidays?

**NB- The photo attached is me at my current weight**

Goal Setting 2011

So as 2011 is fast approaching most people are starting to set goals and new years resolutions.  Resolutions that we will be planning to keep.  Unfortunately most of the time, we tend to set to many resolutions or goals ie- 5 or more to achieve in the coming year and when we don't succeed at achieving all them we can come out disappointed. 

I am setting 3 resolutions that I AM GOING TO ACHIEVE this year.  They are:

1.  Loosing on average 1kg per week to reach my personal goal of 75kg by December 2011. 

2.  Continue to make good decisions both in my life, weight loss decisions, training and my food, and surround myself with positive people who will support me through this journey.  As right now in my life, I don't want to deal with any negative people that are going to impact my journey and keep from achieving what I want to achieve. 

3.  To become unstoppable - A few people had said to me I would become unstoppable if I just got the weight down.  Right now I am lifting some serious weight, my running has definately improved I am down from doing a 2.4km in 26 minutes, now I'm doing it in 18 minutes, so happy.  Am I generally strong in all other areas except the running, and anything long and cardiovascular dominant, so if I loose the weight and continue with my Crossfit Training I will become unstoppable!

My ultimate goal is to achieve this by December 2011

1km Swim

This morning, I figured it was time to get back in the pool and do a longish swim - shoulder started to hurt a little around the 750m mark, but just pushed through to complete the 1km, time wasn't great, but atleast I'm back in the pool and hitting the swimming training hard! 

Now the goal for me is to swim atleast 2-3 times a week in conjunction with my Crossfit training.  Need to try and push the weight loss forward and get my swim times down and become alot stronger in the water.  Also going to try and do the 2.4km course around Jamison Park atleast twice a week. 

Knapsack Run

So today I had planned to get up at 0500 and go to Crossfit Norwest and do a session, then 0500 came and I just had no energy to get up out of bed, so I decided ended up doing my knapsack course with Alissa, which was mostly hill, this is about a 7km course through rugged bushland, and we did this in around 1.5 hours, as it was really wet, so had to be really careful, definately a killer though, especially on the legs and those stairs!  But all in all 1.5 hour session done- tomorrow thinking maybe swimming

Crossfit Creed

I am a CrossFit Woman.

I do not wear makeup to the gym. I wear chalk.

I do not get manicures. I scrub the calluses off my hands.

I do not glisten or smile while I'm working out. I sweat, grunt, and curse.

I am a CrossFit Woman.

I am as proud of my muscles as I am of my scars.

They are the evidence of my hard work and dedication.

I am a CrossFit Woman.

Student. Trainer. Coach.

Increased work capacity is my mission.

Elite fitness is my goal.

I am a CrossFit Woman.

I may scale a WOD, but I will never quit or give up.

I do what others won't and I excel where others can't.

I am stronger mentally and physically because of it.

I am a CrossFit Woman.

I am invincible.

And you could be too.

Christmas Day

Hey Everyone

Christmas this year has come around very fast this year, I think post people will agree.  At weigh in yesterday I had a loss of 1.2kg, which I was over the moon about.  Today being Christmas some people tend to go all out, eating very very bad.  I made a promise to myself this year that I wouldn't be doing that this year, and so far I have kept this promise. 

I had a healthy breakfast of 2 pieces of wholemeal toast with 2 poached eggs, 4 slices of WW bacon, some mushrooms and tomatoes.  We had the traditional lunch of ham and chicken, with pasta salad and normal salad, and I have just had some WW Vanilla Icecream with Strawberries and some cocoa.  Which for me this is very controlled. I am very proud of myself for not splurging out like I usually would at this time of year. 

Now tomorrow is Boxing Day and I will be back making positive choices and staying within my points and heading back to training with a Bridge to Bridge Walk

Merry Christmas Everyone!!

Weigh In + Week in Review

So as tomorrow is Christmas I went into Weight Watchers to do my weekly weigh in today. 

This week wasn't as good as last week as I've had my Work Christmas Party to deal with and I definately tried to make the best choices possibly (except for the Pecan Pie, which tasted so good!) but I definately paid for it the next day!

But I trained hard this week, doing 10km in running (so 2x new 5km course), this 5km course is a killer lots of massive hills, but I pushed myself on the first run and then the second run Corrine also pushed me, yelling at me the whole way.  I even had one lady stop - she apparently saw me running on the Monday (the first time I tackled this course), and told me that I had inspired her!  This bought me to tears, for me to actually inspire someone else, I felt truly blessed when she told me this.  The first run I did in 45 minutes- although I missed part of the course.  The second run I think Rob said I did in about 56 or 57 minutes, which I was really happy with.

Previous Weight - 124.2
Loss this week - 1.2kg
New Weight - 123.1kg
Total Loss - 4.5kg

WOD - 23/12/10

The Male Winners at Top Dog - Go Cam!!!

WOD

[A] POWER

Rack jerk (from the racks either from clean rack position or rear- behind head rack position)

1,1,1,

[B] METABOLIC CONDITIONING

Seven rounds for time of:
10 Wallball shots, 9kg ball
10 Pull-ups

WOD - 22/12/10

Deadlifts at Crossfit Brookvale

WOD

[A] METABOLIC CONDITIONING

Five rounds for time of:
Bear crawl 2 laps of gym 30m
20 Burpees
15 Kb swings
10 box jumps (outside)
1 Monkey bars

[B] SKILLS

Handstand running practise

WOD - 21/12/10

WOD

[A] POWER


Thruster 1-1-1-1-1-1-1 reps
Compare to 12th October 2010

[B] METABOLIC CONDITIONING

GRACE

30 reps 60kg Clean and jerk

WOD - 20/12/10 - 5KM Run

WOD

5km run today- which I owe Rob now another 5km this week. The last time I did a 5km run was at the old box and did this in 57:15. I did the new 5km course today, although I kind of screwed up part of the course, I still would have ran around 4-4.2km and that course was hill especially that last hill, god, it was nuts!!

Time today - 46 minutes- didn't crack the 40 minute mark, but I beat my last time so I'm happy!! Bring on tackling that hill!

WOD - 20/12/10

"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
60kg Front squat, 7 reps
7 Handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth

WOD - 18/12/10

Corrine working hard at Top Dog

WOD - 18/12/10

[A] METABOLIC CONDITOINING (Gymnastic Skills)

2 rounds for time;

15 Knees to Elbows

15 Burpees

30 Double unders

[B] METABOLIC CONDITIOINING

5 rounds for time;

15m Overhead lunge @ 20/15kg

15 Push-ups, Hands Off Ground @ bottom

[C] CORE

2 rounds for time;

10 Hollow Rocks

10 Half Get-ups @ 24/16kg

WOD - 17/12/10 - Forrest

STRENGTH

WOD

5 sets max HSPU

METABOLIC CONDITIONING

HERO


"Forrest"
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

WOD - 16/12/10

Crossfit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

WOD - 15/12/10

 
POWER

Hang Power Clean

3,3,3

METABOLIC CONDITIONING


Three rounds for time of:
 60kg Hang power cleans, 15 reps
15 Burpees

WOD - 14/12/10

Cam Muscling Up at Top Dog

STRENGTH

-ve Partner Pull ups

1,1,1,1,1

METABOLIC CONDITIONING

For time:
50 Wall ball shots, 9kg ball
10 Muscle-ups
40 Wall ball shots, 9kg ball
8 Muscle-ups
30 Wall ball shots, 9kg ball
6 Muscle-ups
20 Wall ball shots, 9kg ball
4 Muscle-ups
10 Wall ball shots, 9kg pound ball
2 Muscle-ups

WOD - 13/12/10

Team Norwest on the last run at Top Dog Games

WOD

STRENGTH

Press
3 sets of 3 reps @ 80-85% 

METABOLIC CONDITIONING

30 Burpees
30 Sit Ups
30 KB swings
1km run

WOD - 11/12/10

STRENGTH

5 rounds max strict pull ups
2min break between set
Tally total reps

METABOLIC CONDITIONING

TABATA BARBELL

Sumo Dead Lift High Pull (SDLHP)
Squat Clean
Push press/Push jerk
Ground to Overhead (anyhow)

* perform 20 secs of work followed by 10 sec of rest. However instead of staying on the same exercise for 8 circuits you will move to the next exercise and perform 8 rounds of this session Tabata style.

WOD - 10/12/10

BENCH MARK

ANGIE
compare to 25 Sept 2010

100 pull ups
100 push ups
100 sit ups
100 squats

WOD - 9/12/10

WOD

POWER

Thruster
1,1,1

SPEED

10 by 25m sprints

CORE

Free standing handstand walk
or handstand running

Positive and Influential Comments

Hey Everyone

At the moment I am down at HMAS Albatross unable to complete any WODs at Norwest this week, so I thought I would share with you some messages, of people who have said that I have inspired them:

Kevin Lim - Crossfit Singapore
"You are my inspiration. Good stuff, finish Strong...."

From Eve @ Crossfit BodyM 
"Hi Gill,
I am starting a month of Paleo today. I have never tried to be strict 100% paleo before and I think I will find it a challenge. I am super excited about how I will feel and the results I will see. I have read your entire food log and found it very inspirational and informative!! Keep up the good work!! reading right through from start to finish I can see such a massive change in your diet. I really hope that this has translated into some fantastic results.... I'm sure it has :-)
Thanks Gill
Keep it up
Eve x"

From Corrine @ Norwest
"I love your dedication and friendship! U are an inspiration!!!!!
I look at u and your achievements and an constantly amazed at you determination and dedication! It is a greet priviledge to know u and train with you!!!! xxx"

From Gemma @ CF Wollongong
"Awesome work Gill!!! You are a freak girl - sooooo proud of you!!! :o)"
"Girl, you are a walking example of the saying "you can do anything you put your mind to"!! I hope you are as proud of yourself as we all are of you!! There's no such thing as "can't"!! xx"

Lela @ CFX
"By name, by nature. That's phenomenal, girl."

Kurt "Rookie" Southam
" you're a weapon Gill, on your way to becoming navy seal and an olympic diver in a suit on fuckin body armour"

Deanne Ashford @ Crossfit Wollongong
"You have inspired so many in the Gong, you are such a champ"

 

WOD - 8/12/10

WOD
 
Front Squat
1,1,1,1,1,1,1

METABOLIC CONDITIONING
with 50% of todays 1rm Front squat perform

21, 15, 9
Burpee
Thruster
200m run

WOD - 7/12/10

POWER

Snatch
3,3,3,1,1,1

METABOLIC CONDITIONING

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 24/16
Right-arm Kettlebell snatch, 24/16
Pull-ups

WOD - 6/12/10

POWER

Squat Clean 1,1,1,1,1

METABOLIC CONDITIONING

With 65% of todays squat clean

Complete 10 rounds for time
3 squat cleans
6 ring dips

post time to forum

Talk Yourself Slim

Talk Yourself Slim

Aren't sure what you're doing wrong in your effort to banish the flab.  Negative talk may have a little to do with it.

The words we use when talking about weight loss - whether to ourselves or other -  have a huge impact on how successfully we shed the kilos.  For example, the more difficult you tell yourself losing weight is, the harder its likely to be.  

We have 60-70 thousand thoughts per day, so imagine if most of those are negative.  What you think creates your mood and alot of your health.  Your self talk is the difference between success and failure.  Positive talk can boost your health!

Talking the talk
While we talk to ourselves almost constantly, we're only aware of a tiny portion of this internal chatter.  There's a vast amount we don't "hear", but it still influences our actions and reactions.

You have to learn to listen to what your saying to yourself.  If out of those 70,000 thought, you're only aware of 10%, the other 90% are just as powerful

Initially embarking on a weight loss regimen may prompt a chorus of encouraging self talk - but that inner critic is never far away.  When somebody decides to lose weight and starts working towards that, their self talk can be quite positive.

It can be saying "You're going to see results soon, just keep going" and that can spur you on.  It can also be saying "You've got a really long way to go" and that can defeat you.

So what's really behind the things we tell ourselves - and how do they stop us from shedding kilos?

What's the Point?
People who tell themselves there's no point in trying to lose weight are feeling overwhelmed by the challenge ahead.  It's no that they don't want to lose weight, but it just feels to hard.  What they've got is a severe case of disempowerment.
Fix It
Remind yourself of the opportunities your weight loss journey offers you.  Rather than saying I can't have this or that, say look at all the variety I can have.  Make it exciting.  You really need want to achieve the goal and see the positive benefits of the process of achieving that goal.

It's not fair
The key to dealing with negative self talk is to ask whether what we're saying is really true.  When I say it's not fair underneath that would be belief that life should be fair - that if I put in X - then I should receive X+ back.  If the reality doesn't match up with their belief system, people fell really disempowered.
Fix It
Go easy on yourself and don't look for drastic results immediately.  Your think you should be able to do that by yourself and have all the resources, but realistically you can't.  You set yourself up to fail.

I can't do it
Psychologists call making sweeping, non specific statements to mask what we're really feeling "global thinking".  It's likely to be fuelled by unrealistic expectations.  People get really enthuastic when they first start out, they don't see any or enough process and descend into that global thinking.  It's very much all or nothing. Fix It
Make it fun! Choose food and fitness activities you can fit into your daily life and that you enjoy.  Try team sports or something social.


It's not worth it
When we tell ourselves that the effort required to lose weight isn't worth the reward, we're really saying that we don't believe we deserve that reward.  At some point you have to ask yourself.  Why am I telling myself this?  If it's true that I just don't care about myself am I ok with that?
Fix It
Remind yourself it is worth it by celebrating your progress every step of the way.  Do nice things for yourself and say for example when I lose 5kg I'm going to have a massage because it's a great achievement. 

Change the record
1.  Write it down - Keeping a journal of your thoughts helps you purge your inner frustrations and provide valuable perspectives. You can bring it out a couple of days later when your in a different mood and think "Goodness, what am I saying to myself".

2.  Recruit a Cheer Squad - Surround yourself with people who are confident and you'll succeed in your weight loss efforts.  Consider joining a sports team or signing up for group classes.  If you've got the support of others and people are positively encouraging you, that will help you do anything.

3.  Faking it til you make it - Thinking is habitual, which is why simply forcing yourself to replace negative talk with positive talk is often effective.  "Everybody has that negative voice in their head that says "I can't do this".  You've just gotta try and turn the volume down and say Yes, I can. 

Be wary, however of bilithely reciting positive affirmations without working to understand why your self talk is negative in the first place.  People with low self - esteem who repeated positive statements reported feeling worse about themselves. 

Stick with your efforts to clean up yourself talk, and you'll shed emotional baggage as well as those unwanted kilos.  Weight loss is usually the hardest personal growth journey anyone can take because it does require you to really get to know yourself. 

Article Courtesy of Good Health

WOD - 4/12/10

WOD

METABOLIC CONDITIONING

40 push ups
30 ring dips
40 pull ups

30 push ups
20 ring dips
30 pull ups

20 push ups
10 ring dips
20 pull ups

ANAEROBIC THRESHOLD

1.6km run for time

The Beep Test

The Beep Test / Multi Stage Fitness Test

The multi-stage fitness test, also known as the bleep test, beep test, pacer test, or 20-m shuttle run test, is used by sports coaches and trainers to estimate an athlete's VO₂ max (maximum oxygen uptake). The test is especially useful for players of sports like rugby, soccer, hockey, netball, handball or tennis and is employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness". This test is also part of the FITNESSGRAM physical fitness test to measure cardiorespiratory fitness. It was created by Dr. Maximillion G. Odoowed Ledgear ^[1] in 1982, "A Maximal Multistage 20m Shuttle Run Test to predict VO2 Max", and was published in the European Journal of Applied Physiology (vol 49 pp 1–12) and in 1988 in its actual form with 1 min stages under the name "Multistage 20-m shuttle run test for aerobic fitness".^[2] Result equivalences between slightly modified versions are well explained by Tomkinson et al. in 2003.<sup>[3]

Rules</sup>

The test involves running continuously between two points that are 20 m apart from side to side. These runs are synchronized with a pre-recorded audio tape, CD or laptop software, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, in rare occasions, if the athlete completes the test).
The recording is typically structured into 21 'levels', each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level thereafter. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test.

Uses

Uses for the multi-stage fitness test extend far and wide, not just from sporting organizations but into various operational organizations as well, as a measure of basic fitness. It allows the organization to determine whether an employee (or potential employee) possesses a degree of fitness to be able to perform his or her duties. Examples of this include police officers, community support officers, fire fighters or soldiers. As a result, to be deemed sufficiently able to perform such duties, the multi-stage fitness test is used to determine whether an individual is capable of performing such duties (or training for those duties) based on what level they achieve. This test is used in physical education classes to determine whether a student is in their "healthy fitness zone" for cardiorespiratory health.

Organization	Type of organization	Minimum level attained	Comments
Western Australia Police	Police	10.1 (male), 7.1 (female)	Ages 18–29
Australian Army	Military	7.5
South Australia Police	Police	9.04 (male), 6.10 (female)	Age 18-29. Varies by age (http://www.achievemore.com.au/officer/files/physical%20tests.pdf)
Royal Australian Air Force	Military	6.5
Royal Australian Navy	Military	6.5	Source: http://www.defence.gov.au/adfa/images/training/Fitness_Brochure.pdf
Metropolitan Fire Brigade	Fire/Emergency Response	9.6
New South Wales Fire Brigades	Fire/Emergency Response	9.6
New South Wales Police Force	Police	5.1	Specialist roles require higher levels.
Queensland Police Service	Police	Varies
Victoria Police	Police	9.4 (male), 6.10 (female)	Varies by age - values quoted are for under 18-29 [4]
British Army	Military	9.6 (male), 8.1 (female)	Varies by age - values quoted are for under-30s
Ontario Provincial Police	Police	6.5
Royal Air Force	Military	9.10 (male), 7.2 (female)	Varies by age - values quoted are for 17-29
Royal Navy	Military	Variable2
Royal Marines	Military	11.3 Minimum level to achieve
Royal New Zealand Navy	Military	7.1	Minimum Fitness Level
Scottish Police	Police	9.2 (male), 7.3 (female) [5]	Varies by age - values quoted are for 18-29
English and Welsh Police	Police	5.4[6]	General roles. Specialist roles require higher levels.
S. League	Soccer	13.1	All players (with the exception of goalkeepers) must meet the minimum level or they will not be allowed to play
Canadian Forces	Military	6.0 Male, 4.0 Female	Varies by age - values quoted are for under-35 [7]
Blackrock College	School	5.11 (male)	Varies by age - values quoted are for under-14
Terenure College	School	3.05	Values quoted JCT & up
University of California - San Diego	Volleyball	12 (2400 meters)	Minimum level required to pass.

Format


The original beep test was first only available on audio tape format. A problem with the tape was that it could stretch over time, or the tape player did not play at a consistent speed, therefore making the timing between beeps inaccurate. On most versions of the tape there was a one minute recorded interval for calibrating the tape and tape player. The compact disc or MP3 format is now used predominantly. Calibration checks are still required on the CD/MP3 due to some tone controls affecting the playback speed.
Inexpensive PC Beep Test Software is very popular with the advantage of no timing errors/accurate to 1/100th of a second, as used by the top team coaches. This generally runs on a Laptop, making the beep/bleep test easier to organise for teams/groups and also tracks player fitness over the season.

Calculations


These calculations were updated 17th Aug 09 and are based on the official Leger and Lambert (1) "A Maximal Multi-Stage 20m Shuttle Run Test to predict VO2 Max".

Level	Shuttles	Speed (km/h)	Shuttle Time (seconds)	Total level time (s)	Distance (m)	Cumulative Distance (m)	Cumulative Time (min and seconds)
1	7	8.5	9.00	63.00	140	140	1:03
2	8	9.0	8.00	64.00	160	300	2:07
3	8	9.5	7.58	60.63	160	460	3:08
4	9	10.0	7.20	64.80	180	640	4:12
5	9	10.5	6.86	61.71	180	820	5:14
6	10	11.0	6.55	65.50	200	1020	6:20
7	10	11.5	6.26	62.61	200	1220	7:22
8	11	12.0	6.00	66.00	220	1440	8:28
9	11	12.5	5.76	63.36	220	1660	9:31
10	11	13.0	5.54	60.92	220	1880	10:32
11	12	13.5	5.33	64.00	240	2120	11:36
12	12	14.0	5.14	61.71	240	2360	12:38
13	13	14.5	4.97	64.55	260	2620	13:43
14	13	15.0	4.80	62.40	260	2880	14:45
15	13	15.5	4.65	60.39	260	3140	15:46
16	14	16.0	4.50	63.00	280	3420	16:49
17	14	16.5	4.36	61.09	280	3700	17:50
18	15	17.0	4.24	63.53	300	4000	18:54
19	15	17.5	4.11	61.71	300	4300	19:56
20	16	18.0	4.00	64.00	320	4620	21:00
21	16	18.5	3.89	62.27	320	4940	22:03

The multi-stage fitness test incurs a total distance of 4940 meters in a time of twenty two minutes and three seconds (22:03). Please note, there are a few errors in this table compared to the original one minute MSFT as published by Leger & Lambert [1], mainly in the round-ups on stage 8 & 20 these should be exactly one minute as originally designed.

WOD - 3/12/10

HERO
Jerry
For time:
Run 1.6km
Row 2K
Run 1.6km

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

WOD - 2/12/10

Sion back squating 140kg

WOD

STRENGTH

Back Squat 3reps by 5 sets @ 85% 1rm

METABOLIC CONDITIONING

AMRAP 12mins

3 Handstand Push Ups
5 Pull Ups
7 Knees to Elbows

WOD - 1/12/10

Rob doing Double Unders at Wollongong Games

POWER

Snatch, 1 rep 6min limit

POWER
Clean and jerk, 1 rep 6min limit

METABOLIC CONDITIONING

As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.