Archive for September 2007

Still feeling pretty under the weather. Just tired, achy and stuffed up.


  • Muesli w/water
  • Green tea
  • Nut bar
  • Chai tea
  • Pasta / tuna bake
  • Almonds

Woke up with a pretty nasty sore throat and that general ‘sick’ feeling. Not quite fluey, but none too hot. Slept for 3 hours in the afternoon.


  • Muesli w/fruit
  • Green tea. Lots and lots of green tea.
  • Lasagne
  • Pasta / tuna bake
  • Carrot
  • Almonds

Bike / commute / road


22 km | 0:42:00


17 km | 0:38:00



‘The Bear’ is a compound movement consisting of (in order): Clean, Front Squat, Push Press, Back Squat, Push Press. The cleans can be full squat or power, the squats and push presses can be combined into thrusters if so desired (great early on, but harder later).

This Bear-based baby is as follows:
7 sets of the bear… 5 rounds. Time isn’t kept, ‘rest’ is allowed at any time other than when the weight is on the ground. Move up a weight each set until you get to 5 round or failure.

Exercise Sets/Reps/Dist Weight/Time
The Bear 5 reps 20 kg
The Bear 5 reps 25 kg
The Bear 5 reps 30 kg
The Bear 5 reps 35 kg
The Bear 5 reps 37.5 kg
fail on set 5
(push press)

I screwed up and did sets of 5, and failed on round 5 (37.5 kg) on the fifth set. Went for a 6th round at 40 kg but there was just no way. I skun the back of my neck on the barbell’s centre knurling lowering into one of the back squats too.


  • Muesli w/fruit
  • Coffee
  • 2 apples
  • Nuts
  • Banana
  • Salmon and cream linguini
  • Carrot
  • Veggie omelette
  • Green tea

All things considered I haven’t pulled up too badly :)


  • Muesli w/yoghurt
  • Coffee
  • 2 carrots
  • Apple
  • Vietnamese beef broth w/rice noodles
  • Nut bar
  • Nuts & seeds
  • Salmon & cream linguine

Bike / mtb / race

It’s the Officer Six Hour: as many laps as you can roll out between 10 and 4.

Exercise Sets/Reps/Dist Weight/Time
MTB 12 laps / 72.8 km 6:00:54



Results (PDF)

Hard and dusty but good in it’s own way, my first ‘real’ solo was part self-discovery experiment and part desperation to get the miles in before Canberra. I started up the back after getting caught chatting to Brendan when the gun went off, and felt fine in the traffic anyway. Laps 2 and 3 were painful with the back piping up and threatening to make the race a very long and painful experience. That quietened down as things warmed up and I found myself slipping in and out of the quiet, Zen rhythm that comes when everything is rolling and the mind and body are both pushing just hard enough.

The best advice came from Jim and was on mindfulness: don’t think about the past, don’t think about the future. Think about what you have to do now. Think about what you have to do next. That was key. Watching the clock was agonising, slacking off to save energy disengaged the mind and things got boring (and sloppy). I might’ve finally begun to understand John’s ‘slow down and go fast’ mantra. I think it’s something which reveals itself when being smooth is the only option.

There were holes, a couple of cramps, at least one time I wondered why I was out there at all. Or whether this was something I really wanted to keep investing myself in, but looking back the day after I find myself wondering how I can get in some more real training. In the end my feet and hands gave me the most trouble, the rest of my body was surprisingly good (if not terribly quick). With two minutes on the clock at the end of my 12th lap it was enough to know that I could have gone out for one more, but with commitments to a 7:00 dinner I didn’t want to push it (in more ways than one). Ok, soft, next time… whatever.


  • Muesli w/fruit
  • 6 bottles of Endura
  • Banana & cinnamon slice
  • 1 GU
  • Coffee
  • Bruschetta
  • Fruit mocktail
  • 2 beers
  • Lamb fillets w/potatoes
  • Tiramissu
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Keeping track of two kids at the Show is technically, but not actually, ‘rest’.

Bike / mtb

A strong ITT commute to work on the mtb.

Exercise Sets/Reps/Dist Weight/Time
Commute to work 22 km 0:44:48


We went to Seymour after work to pick up little Em.

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September 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