Le Fruit Mui Ne Triathlon

Training is beginning in earnest for the triathlon in Mui Ne on May 21 2011 in Mui Ne.
It is run by Viet Adventure, the same crazy guys that brought you the awesome Madagui Trophy.

8 weeks to go.

Latest

Just to bring you all up to speed. It's no secret that my family and I are moving on to Zurich (not pictured above). Great opportunities at well recognised and established International School made it too tough to say no. I can't lie that the outdoor opportunities in Switzerland tipped the balance. The snowboarding, hiking and mountain biking will be superb. We move there in August.

The future of CrossFit Saigon?
I am proud to say that I have introduced CrossFit, the sport of fitness, to HCMC. When I leave, each person that has worked out at CFS will never workout the same way as they did before, and I can't take that with me. It's yours to keep. You're welcome. I can't fit it all in the shipping container anyway. Memories like Matt and Fleur sprinting to ring the bell first after the workout will stay with me.

Schedule for the next 3 months.
It seems doing 6 workouts a week and keeping a full time job as a PE teacher in the Saigon hot/dry season is a little more physically challenging than I planned. I'm going back to the old schedule of the mid week rest day.
Mon-Tues & Thurs, Fri, Sat. Weekdays 5.45am Saturday 7am
Yes it is also true that playing in the Saigon International Darts League on Tuesday nights played a factor in determining this rest day.
Additional training times in the evenings will be starting after Easter. These will be focusing on longer duration run, swim & cycle for some event specialisation leading up to the Le Fruit Mui Ne Triathlon

Easter Timetable
I going on an family holiday over Easter to Gili Trawangan (see photo) and the gym will be (nominally) closed from 1- 10 April. If you want to still workout at that time we will have to schedule something in ahead of time. There are a couple of sets of keys to the yard and container about. Get in touch with me and we can sort it out.

The End?
The last day of school is 22nd June. I'm around for a couple of days after and then.......

Fri 240311

A) 100 med ball twists

B) 10 to 1
Burpee
Thrusters

Thurs 230311

A) max ring push ups in 3 min

B) AMRAP 10 mins
Bear Complex
Power clean
Front squat
Push press
Back squat
Push press

Wed 230311

A) CFWU 2 rounds

B) max ring push ups in 3 mins

C) AMRAP 10 mins
Bear Complex

Rant

Robbed of my electronic offsider and subsequent poor Internet connection through a recent forced house move has made updating the blog difficult. Writing long sentences I can still do. Enjoy the update.

220311

A) OHS 3-3-3-3-3

B) 3 RFT
200m
6 pull ups
10 KBS

210311

21-15-9
Muscle snatch
Knees to elbows

200311

21-15-9
Box jumps
Walking lunge
Push press

150311 & 160311

Thrusters
400m
Pull ups

140311

3 RFT
10 power cleans
10 toes 2 bar
Tyre pull

Saturday 120211

Dirty 30
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Friday 110211

5 rounds
10 push press
10 box jumps

Thursday 100211

Elizabeth
21-15-9
Clean
Ring dips

Wednesday 090311

A) clapping push ups in a minute

B) dead lift
3-3-3-3-3

Tuesday 080311

A) Max pull ups in a minute.

B) 3 rounds
Kbs
Double understand

Monday 070311

Recovery!

Nancy
5 RFT
15 OHS
400m

Update

Well, I've had better weeks.
The 'incident' at our house has left us 4 laptops lighter. Don't mention the war! Updating the website has been impossible. I am working off a new ipad so some glitches exist but I'm working on it. Workouts have continued each day and thanks to the faithful that have kept coming along.
Madagui Trophy was a lot of fun. Matt, Cheryl, Shaun and I faced some tough challenges in what was supposed to 4-6 hours of racing. If Matt had partner that was up to his ability he would have won, alas he was stuck with me and we (I) finished an exhausted 4th in 7 hours 9 minutes. Shaun picked up 2 punctures and finished shortly behind us. He can feel like he was robbed. Cheryl cut her foot before the start and soldiered through 9 hours. Impressive heart shown there. I'll post some photos soon.

Tuesday 010311

A) CFWU 2 rounds

B) Burgener Warm Up

C) Max Ring Dips in 1 min.

D) 10-9-8-7-6-5-4-3-2-1
Ring Push Ups
Pull Ups

Monday 280211

AMRAP 15 mins
5 Burpees
10 Power Cleans
20 Double Unders