Archive for November 2007


Fight Gone Bad goes like this:
Wall ball (9 kg)
Sumo deadlift high-pull (35 kg)
Box jump (24″)

Work each station for one minute. Move to the next station as soon as the clock beeps. Score by counting reps (calories on the rower). Three rounds. The clock doesn’t stop.

Seeing as we have plenty of barbells and no wall (or wallballs) at work, I subbed 12.5 kg thrusters for that. And our bench isn’t quite 24″. Scores were totalled on the run, and recorded at the end of each round (during the rest) so I don’t have the scores for individual movements.

This is my first three round FGB, last time we did 5 rounds but messed up the scoring.

Round 1 Round 2 Round 3
106 88 86
Total: 280



Still a killer. It’s just total systemic overload – ‘wall balls’ light enough to be fast, SDHP and PP heavy enough to be need some force, and rapidly getting harder as the rate of breathing goes through the roof to the point that co-ordination on the box jumps can be an issue. For intensity it’s better/worse than Fran.


Before going home I popped up to the gym to see how John and Pete were going. They were doing press / push-press / push-jerk progressions. Hmmm…


Exercise Sets/Reps/Dist Weight/Time
Press 2 x 5 reps 32.5 kg
Push Press 2 x 5 reps 32.5 kg
Push Jerk 2 x 5 reps 32.5 kg
Bench Press
(need to get a feel for this)
5 reps 35 kg
Bench Press 5 reps 45 kg


I’d mentioned to Pete while we were chatting that my pull-ups were sucking lately. I had to take some recycling out to the bin and, well…


Kipping practice:

Exercise Sets/Reps/Dist Weight/Time
Pull-ups 5 x 5 reps (kipping) 0 kg
Chin-ups 5 reps (strict) 0 kg


  • Muesli w/protein, fruit and nuts
  • Coffee
  • Nuts
  • Kangaroo w/sweet potato mash
  • Nuts and seeds
  • Sushi / sashimi
  • Roast chicken w/blanched veggies and olive oil

Bike / road / time trial commute

Hard time trialling along the three straight roads on the commute route, rest between. Heavy bag is just ‘extras’.



What can I say? Time got away from me.

Now, this is heart: High school runner breaks leg in meet, crawls to finish anyway. Next time I think about DNF I’m sure that’ll come to me. Suck it up.



  • Muesli w/protein, nuts and fruit
  • Coffee
  • Apple, nuts
  • Lamb and rice something (yeah, it’s the work cafe)
  • Nuts and seeds
  • Spaghetti bolognese
  • Chai tea w/honey

Yeah, uhh… not so great on the food today today.

We’ve taken a mental beating at work the past couple of days and I’m at that stage where you just want to either sit on a beach and be hypnotised by the waves, or go to sleep forever. Rest.



  • Muesli w/fruit, protein powder and nuts
  • Coffee
  • Nuts, banana, tuna
  • 2x Apple, avocado and tuna wraps
  • Nuts, tuna
  • Chicken schnitzel, an egg, garden salad w/olive oil & lemon juice
  • Jasmine tea


A bit tired, but felt like doing something. I’d intended to do back squats at work but ran out of time. This will have to do instead, and I needed the practice anyway.

Exercise Sets/Reps/Dist Weight/Time
Front Squat 10 reps 22.5 kg
Power Clean 10 reps 22.5 kg
Front Squat 10 reps 52.5 kg
Clean 5 reps 52.5 kg
Front Squat 5 reps 52.5 kg
Clean Drops 15 reps 22.5 kg
Power Clean 10 reps 22.5 kg
Press 10 reps 22.5 kg
Pull-ups 5 reps 0 kg
Back Lever practice 10 sec tucked



  • 5 block breakfast: 1 cup muesli, 1 cup cottage cheese, 1 cup grapes, 1 tbs protein powder
  • Apple, nuts, tuna
  • Two tuna/ham, spinach & tomato wraps
  • Cashew nuts
  • Coffee
  • Two pieces grilled fish, small salad
  • Banana and raisin muffin
  • Affogato
  • Two small apricots, almonds, protein mix


Filthy Fifty

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Jumping Pull-up 50 reps 0 kg
Swings 50 reps 16 kg
Walking Lunge 50 steps 0 kg
Knees to Elbows 24 reps (Rx: 50) 0 kg
Push Press 50 reps 20 kg
Good Mornings 50 reps 20 kg
Wall Ball 50 reps 11.5 kg
Burpees 50 reps 0 kg
Double Unders 50 reps 0 kg



Fee got called in to work right before the K2Es, so I stopped the clock and came back to them a little colder than I should have. Managed on number 24 something painful tweaked in my right hip and I decided to be sensible and let the rest of them slide. I lost a bit of time dismantling my ‘box’ (stacked puzzle mat and plates) to make matting for the burpees. The burpees were tough and I dropped the push-up from all but the first 10 and the last 5. Tsk tsk tsk. By the way, it was 33° today.


  • 5 block breakfast: Muesli, nuts, grapes, cottage cheese
  • 5 block lunch: Two avocado, tuna, spinach and tomato wraps
  • Nuts and grapes
  • Salad, ham and avocado


A little gym with Jim. Tiredness abounds.

Exercise Sets/Reps/Dist Weight/Time
Two Hand Anyhow 5 reps es 15 kg
1-Arm DB Bench Press 3×5 reps es 20 kg
F.E. Body Rows 3×8 reps 0 kg
Med Ball Crossover Push-ups 2×8, 1×5 reps 0 kg
Isometric Squat 2 60 sec
Straddle Sit (F) 60 sec
Straddle Sit (R) 40 + 5 sec



Pretty tired after last night’s racing and insomnia.

Tired after the race, I hit the hay around 11 … and stared at the ceiling until nigh on 2 am. Finally nodded off only to wake up at 5. Ahhh well.


  • Muesli w/fruit & protein powder
  • Apple
  • Apricot
  • Nuts + seeds
  • Pizza: 1/2 roast pear & cheese, 1/2 lamb & yoghurt
  • Katsu Don
  • Green tea

November 2007
« Oct   Dec »

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