Archive for October 2007

Bike / MTB Race / 24hr

We nailed 4th in the Open Male 4s, missing out on 3rd by just under two minutes. Would’ve pinned down 8th (of 10) in the Pro-Elite Male 4s.

The new bikes are awesome.

Majura singletrack

Ryan cranks it into transition

God Sun

The full story (and more photos) is up over at the Baum MTB team blog

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Bike / road / commute


There (3 x TT efforts on the long straights):


Mild headwind the whole way, sloooow roadwork traffic and every, single, red, light there is and still under 45 isn’t so bad.


  • Muesli w/raspberries
  • Green tea
  • Nori
  • Apple
  • Turkey, cranberry and spinach Turkish
  • Fajitas
  • Nuts

Bike / road / commute

Distance / Time:

22 km / 0:50:–



  • Muesli w/berries
  • Coffee
  • Apple
  • Tuna (2 tins), nuts
  • Chicken and avocado Turkish
  • Milo
  • Baked snapper w/coriander and sun-dried tomatoes, veggies and olive oil
  • Nuts

Bike: STXC Race : Dirt Riders #5

Five laps of a short and twisty course for B-Grade. More people seemed to know me than me them (I think it’s the bike) but I made some new friends. 32° felt more like 36 without any acclimatisation. Welcome to summer. Did I really wish for this all winter long? Of course!

With so much singletrack I knew I’d have to be hard off the line so I channelled Jim and hit it hard off the line. First into the skinny, I led for most of the first lap before a couple of guys, one on a 29er slipped past me.

Lap two and three were suckish. I lost sight of the rabbits and everything hurt. Halfway through the third Fee called out that I was coming second and a couple of k’s later I found Mr 2-9 fixing a flat. Lap four was smooth and passed in the blink of an eye. Feeling strong and happy I figured I’d drop the hammer for the final lap, but rode outside myself and had a messy, painful circuit and was glad to see it end.

I did catch a few glimpses of Mr 1st, but never made up the time enough to put in a real chase. The winner of A lapped me shortly before I finished, racking up 6 laps in just under the time it took me to turn out 5.

Exercise Sets/Reps/Dist Weight/Time
Ride like the wind 5 laps (distance unknown)




Given that I can’t make Jeff’s tonight, why not try out CFV’s Blitzkreig, modded to suit what we have lying aroudn here.

Exercise Sets/Reps/Dist Weight/Time
Exercise 0 reps 0 kg
DB Snatches 25 reps es 20 kg
Sqats (Rx Box Jumps) 50 reps 0 kg
Pull-ups 50 reps 0 kg
Burpees 25 reps 0 kg
Push-ups (Rx Ring Dips) 25 reps 0 kg
Double-Unders 50 reps 0 kg
Farmer’s Walk 400 m 40 kg



Subbed DBs for the snatches which difficult (plates interfering with a nice, close-to-the-body path).

Subbed squats for the box jumps for I have no box/bench.

Tore a callous off my soggy right hand at pull-up 42.

Subbed pushups for the dips because ‘you’re not coming into the kitchen like that’ (fair enough), and the kitchen bench is my only dip station.

The farmer’s walk at 40kg (1.8 x BW) was an absolute killer. Double unders just a light salting of the wounds.


  • Muesli w/berries
  • Banana
  • Sausage on rye bread
  • Coke
  • Grapes, nuts, cottage cheese
  • BBQ with Mick and Jo


Working on heavy cleans.

3 min skipping
CFWU x 2

Exercise Sets/Reps/Dist Weight/Time
Clean 3, 3
2, 2
1 reps
50, 55 kg
50, 60 kg
60 kg


Form started out very poor: waaay out of practice, catching low and forward. I was pretty disappointed with the weights until I scanned back though the log and couldn’t find anything heavier than 55. Clearly the heavy stuff has been lacking. It feels more like technique than strength that’s holding me back at this point.


  • Muesli w/berries + protein
  • Coffee, Chicken salad, 1/2 a ham and pineapple pizza
  • Nuts
  • Vegetable omelette w/tofu
  • Cantaloupe w/cottage cheese


Or something…


Ye olde commute route + fatties.

Exercise Sets/Reps/Dist Weight/Time
Ride 70 km (total)


70 all up. Minus 21 or so for the commute equals 49 for the Fatties. Jim and I bailed a little early. I was off the back all night. Not exactly suffering, but not exactly holding back trying latch back on either. The zap just wasn’t there.


  • Muesli w/yoghurt
  • Coffee
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It’s my old friend Fran!

Started out with some tall cleans, jerks and snatches, 60 sec tuck hang (two hangs, cumulative), and a two minutes handstand (cumulative).

Exercise Sets/Reps/Dist Weight/Time
Thrusters 21 reps 35 kg
Pull-ups 21 reps 0 kg
Thrusters 15 reps 35 kg
Pull-ups 21 reps 0 kg
Thrusters 9 reps 35 kg
Pull-ups [jumping :( ] 9 reps 0 kg



Ooh, that was tough after Helen yesterday. The thrusters are always a killer but my pull-ups died very quickly and no amount of kipping was going to bring them back. The last nine were jumpers by necessity. My chin just wasn’t going above that bar any other way. Disappointing, but that’s the way it goes.

A small experiment with Zone-proportioned meals:

  • Muesli w/cottage cheese, protein powder and nuts
  • Coffee
  • Carrot, nuts, protein drink
  • Turkey wrap, nuts
  • Apple, nuts, protein drink
  • Rost lamb w/veggies & olive oil
  • Cantaloupe, cottage cheese, nuts



Exercise Sets/Reps/Dist Weight/Time
Run 400 m 0 kg
Swings 21 reps 20 kg (Rx 24)
Pull-ups 12 reps 0 kg



First Helen with real (kipping) pull-ups, which is pretty cool. First set was great: unbroken swings, pull-ups in lots of six. Second set breathing started to make things tricky on the swings, but all in all I was able to keep the intensity fairly high.

I really expected the time to be quicker though. It felt quicker. But then, I did stop a couple of times to spot Fee on technique and my running was probably pretty sluggish.


  • Muesli w/fruit
  • Coffee
  • Carrot
  • Green apple
  • Nuts + seeds
  • Tofu, rice & veggie patties
  • Coffee
  • Chicken Caesar salad


Fee did:

Exercise Sets/Reps/Dist Weight/Time
Skip 1 min
Turkish Get-up 1 reps es 2.5 kg
Skip 1 min
DB Press (1 arm) 5 reps es 5 kg
Skip 1 min
1-arm Overhead Lunge 5 steps es 5 kg

October 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