Alas and alack, I’ve had some server issues so I’ve relocated here for a short time! Most of my content is still available, but there’ll be issues with some (most) pics and possibly some documents.

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I’ve been a bit slack in getting these highlights together, but the Caped Crusader is happy to present them for your viewing pleasure.

I’m wearing the cape, and you’ll see fine performances from Wallaroos Kristy Giteau and Alex Hargreaves, a deadset ripping fend from former Wallaroo Kim Wilson, and, well, just a try-scoring bonanza for the Viqueens. Nikki Ayers score twice, and kicks a fab goal from out wide.

httpv://www.youtube.com/watch?v=Q9C9s6VpZY8

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The Rep Shed

1. Perform sets of 8 – 10 reps (stimulates hypertrophy)

2. Use gym rings – super efficient and quite cheap. I got mine on eBay for $58 delivered, they’re even cheaper now, see here: http://7h.it.cx/9n201v . Starting with pullups and dips is good. But remember, exercises should mostly be done in sets of 8 – 10 or so.
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MrTimms pointed out the Below The Line website, a very handy tool for planning your senate vote in the 2010 election.

I gave it a go, and while I was at it, I looked through as many of the party websites as I could find. If you are interested in doing the same, here’s the list I scraped together, may save you a few seconds. The list is pretty much in the order of the NSW Senate Ballot (apologies if you’re from another state). The Building Australia party site was inaccessible.
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httpv://www.youtube.com/watch?v=J4kewjUn0K8

Call it a consolidation of memory.

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Best club (ground) in the country

We played Gungahlin, who were short on numbers. We lent them 6 or 7 of our own in order to have a run around on Vikings No 1. Field (always a pleasure to play on). We gave them Willow, a former Wallaroo, who narrowly missed this year’s World Cup squad, which is an amazing achievement given she has a 6 month old baby girl. We also gave them Kristy Giteau for the second half and I can testify that girl has rocket shoes.
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I weighed myself yesterday and found I’d put on 2kg of muscle thanks to Crossfit! I’m adopting Crossfit as a daily framework for my own training sessions.

I’ve posted my daily sessions in the sidebar and have a dedicated page with my training calendar.

Note that I’ll still be periodising my training. At the moment, it’s the in-season/maintenance phase and things are all pretty specific. In the off-season, I’ll change the training mix a little.

I’m keen to hear people’s thoughts!

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Just a quick note today: I played two games again over the weekend and I’m a little tired.

Saturday’s game was for Vikings versus Royals, a typically feisty clash, and so it proved again, although much of the venom was directed towards the referee.
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Brumbies Women · Rugby

I had doubts about the weekend of the 8th and 9th of May. I knew it would be tough playing the defending premiers in the club competition and backing up (with 16 others) the next day to play NSW Country with ACT. But we won both games and I was fine! Our scrummie, Bec Maher, however, is another story: she cracked a rib in her first tackle of the club game, played the match out, then played the first half of the NSW C match. All credit to her, I hope she’s right for Nationals.

Brooke feeds the scrum for Uni Norths. I'm at 8 for the Vikings.

To be frank, the first half of the Vikings v Uni-Norths match was one of the toughest halves of rugby I’ve played. Uni-Norths have a powerful front row, even with Wallaroo hooker Skeda Marsh out of action. They don’t call Kamila Wihongi “Killer” for nothing. And the rest of the pack is strong, too, and I haven’t even gotten started on the backs.
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I’ve finally updated my Training Resources page, on whuch you’ll find some great information for creating a periodised training plan for rugby.

I’ve even included a framework training plan (focusing on the general preparation phase). This could be very handy if you’re looking at building your own training plan based on high quality information. The framework provides sessions for all fitness components (aerobic and anaerobic endurance, hypertrophy/strength/power, speed and agility) along with suggested weekly plans and guidelines for periodising your plan based on your rugby calendar.

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