Archive for August 2007

I didn’t sleep very well at all, worked like a dog, felt like crap and missed the Fatties ride.


  • Muesli w/fruit
  • Coffee
  • Nut bar
  • Chicken bagel
  • Roast veggie turkish
  • Muesli bar
  • Dried figs
  • Beef stroganoff w/pasta
  • Tea


21-15-9 reps of thrusters and pull-ups, for time.

I subbed body rows for pull-ups because there’s no pull-up bar in the work gym, and scaled the Rx’d weight of ~40 kg down to 35, which felt plenty heavy.

Exercise Sets/Reps/Dist Weight/Time
Thrusters 21-15-9 reps 35 kg
Body Rows (sub for pull-ups 21-15-9 reps 0 kg



Felt hard and heavy, but the heavier weight kept it from becoming you-are-on-the-way-to-destruction intense.


  • Muesli w/fruit
  • Coffee
  • Fruit and nut bar
  • Chicken bagel
  • Cashew nuts
  • Coffee
  • Vegan banana muffin
  • Coffee
  • Vietnamese caramelised pepper pork hotpot w/rice
  • Green tea

Sleeping in. Lunch. Shopping. Scones.


  • Muesli w/fruit
  • Tea
  • Nuts, figs
  • Fruit toast
  • Pork giyoza, Yakitori don, coffee
  • 3 egg omlette
  • Scones, jam, cream, tea :)

Bike / road



Derrimut to Arthur’s Seat lookout. Maybe somewhere between 95 and 110km. Around about 4.5 hours. That’s when the flats came.

Replaced a slowly leaking tube with a fresh one only to have the valve tear out (and use up all my CO2). Figured I’d run the slow leaker and just pump it up at intervals until the valve tore out of that one too. Poooo!


Ok… try to patch up the least-destroyed tube and inflate. No dice.
Realisation: I’m a hundred k from home. The city is tiny on the horizon, on the other side of the bay. I’m out of spares. I spent my last five bucks on water and a muffin. I’m alone. Fee doesn’t finish work for two hours. And it’s two hours’ drive to here.


Better get comfortable.


Four and a half hours of riding.
Four and a half hours of sitting around waiting to be rescued.

John, saviour to stranded cyclists

John had raced in an ammeter in Belgium in his youth and took an interest in the Baum. He insisted on me having lunch with him and his wife in the lookout restaurant, which I accepted with barely muted glee. He had some great stories from his time in Europe, was really interested in the boys at Baum and over the couple of hours we were there, we discovered we had a few common acquaintances.

They had to keep rolling on to Sorrento and I had some serious sitting around to get back to so we shook hands and bid each other farewell for now. I took a few photos for couples at the lookout, and met a guy who works at a community bicycle recycle in the city with a serious chip on his shoulder against China (and all things made therein). My blown tubes? Probably Chinese. Chinese bikes? No good. The cause: Communism! That boy who was hit by a car last week… guess what? The diver was Chinese. Still, I was glad for the entertainment.

When Fee finally rolled up the sun was getting low and the air wasn’t so warm. We made a dash for the last ferry to Queenscliff because, well, fuck the Nappean. We made it, and feasted on the greasy food of kings before cruising the freeway home.


I think that’s the last big solo I’ll be doing for a while. My get out of jail free credits are all used up.


  • Muesli w/fruit
  • Banana
  • GU
  • Fruit and nut bar
  • Grilled vegetable stack
  • Fish and chips, two dim sims, a potato cake
  • Fruit toast
  • Green tea
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10 Deadlifts
10 Push-ups
10 times

10 Rounds

Exercise Sets/Reps/Dist Weight/Time
Deadlift 10 reps 60 kg
Push-up 10 reps 0 kg



The deadlifts got easier, the push-ups got harder.

Bike / commute / road
23km each way; nice day for it too.


  • Muesli w/pears
  • Coffee
  • Nut bar
  • Fruit toast
  • Veggie gyoza
  • Chai tea
  • Steamed rice, Japanese sea vegetables
  • Geisha (green) tea
  • Fruit crumble
  • Nut bar
  • Chicken stir fry w/veggies and udon noodles

I wished it was Friday.


  • Muesli w/fruit
  • Coffee
  • Nuts
  • Dried prunes
  • Spaghetti bolognaise
  • Carrots (2)
  • Chicken pizza (the greasy kind)

Bike / mtb / FTF Wednesday

It was supposed to go down as a fast, smooth jet out to Westerfolds Park and back. The night was pretty nice. A bit of a chill, but firm and mostly dry ground. My evening ended early with light problems, so I ITT’d it back home for a decent workout with none of the fun.

MTB 52km 2:05:00
Tags: ,

August 2007

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg