Archive for January 2008


Looking to get faster and stronger (more powerful) with the Oly lifts. They’re fundamental to CrossFit, and I can’t see myself improving without giving them some proper attention. To that end, I’m doing a 12 week Oly program with Pete. Should be fun.

Exercise Sets/Reps/Dist Weight/Time
Row 1,000 m 0:05:33
Power Clean 4 x 3 reps 37.5, 42.5, 45, 50 kg
BTN Push Jerk 4 x 3 reps 37.5, 42.5, 45, 50 kg
Front Squat 3 x 5 reps 40, 47.5, 52.5 kg
Press 1 x 5 reps 30 kg
Back Extension 3 x 10 reps 0 kg
Russian Situps 1 x 10 reps es 10 kg
Cycling Russian Twist 1 x 15 reps es 10 kg
Handstand practice


That was fun!


  • Muesli w/berries and protien
  • Coffee
  • Peach, nuts
  • Char grilled lamb w/salad & a little rice
  • Nectarine, tuna, nuts
  • Beer (2)
  • Cambodian banquet
  • Mocha
  • Ice cream (2 scoops)
  • Coffee (macchiato)

Bike / mtb / commute

Ride to work – hard, in the wet, the long way, off road as much as possible. Ace fun.

Time @ 22.5km:




  • Muesli w/strawberries + protein
  • Nut bar, coffee
  • Big salad w/chicken
  • Peach, boiled egg, nuts
  • Roast chicken, veggies and corn
  • Berry turnovers
  • Peach, nuts, cottage cheese
Tags: ,


  • Muesli w/strawberries + protein
  • Coffee (macchiato)
  • Nut bar, green apple
  • Spaghetti bolognaise
  • Nuts, green apple, peach, boiled egg
  • Chicken and salad (lots of silverbeet!)
  • Nuts, nectarine


The prescribed workout for today was Grace — 60 kg (135 lb) Clean and Jerk, 30 reps (scale as necessary to preserve technique).

With Pete’s observation that I pulled way to early on my 60 kg clean the other day I decided to focus on cleans. More specifically, on achieving a fuller hip extension before the elbow bend. I videoed everything for review but could really do with some coaching on this I think.

Exercise Sets/Reps/Dist Weight/Time
Clean 5, 5, 5, 5 reps Dowel
Clean 5, 5, 5 reps 20 kg
Clean 5, 5, 5, 5 reps 40 kg
Clean drops 5 reps 20 kg
Hang clean 5 reps 20 kg
Hang clean 5 reps 40 kg
Clean 5 reps 40 kg
(just for fun)
5 reps 40 kg


I tried a variety of different cues, testing each on video:
be aggressive, jump and land, scoop inwards, pull/jump backwards, push hips forward, open! E-x-t-e-n-d! … With varying degrees of success.

The more I focussed on the hip extension, the more everything else went to hell. The drop varied from very deep to power-clean height. The catch was everything from bar crashing down on me to quick and tight, from waaay far forward to hitting me in the neck (once). But I really want to nail that extension. The rest I know I can tighten up.


  • Muesli w/strawberries + protein
  • Coffee (no milk)
  • Nuts
  • Silverbeet and ham quiche, sardine salad w/olive oil
  • Peach, banana, nuts
  • Spaghetti bolognaise

Bike / road

It’s been too long since I’ve been out into the hills, so… From Derrimut to Kinglake, back through Eltham and hit Burgundy Street on the way home just for giggles. Wind up at North Melbourne for beer and salad. :)

Exercise Sets/Reps/Dist Weight/Time
Ride 135 km 4:55:38
Kinglake climb 0:22:–



1,560 m


All in all a most excellent ride. I tried to hold a 20+km/h pace up the KL climb but came undone at the saddle, cracking and having to work pretty hard to get back into it.

Burgundy Street and sprints on the way home just to make sure the tank was empty.

January roads

January roads


  • Muesli w/banana and protein
  • Coffee (no milk)
  • 1 small bottle Endura
  • Nut bar
  • Greek salad
  • 1 Beer
  • Nuts
  • BBQ burgers (beef), salad
Tags: ,


  • Muesli w/strawberries + protein
  • Big, fat, green salad w/tuna
  • Peach, nuts
  • A few plain corn chips
  • Spinach, ham and silverbeet quiche

Dad’s birthday. Mum and Dad came down. We went up to the Eureka tower Sky Deck, which was much cooler than expected, and then out for dinner.


  • Muesli w/strawberries + protein
  • Coffee
  • Huge green salad w/sardines and olive oil
  • Nectarine, peach, nuts
  • Kangaroo steak, 1/2 a vegan salad, 1/2 a dark chocolate calzone, half a slice of lemon meringue pie (omg, so good)
  • Coffee


This champion effort got me thinking about breaking up various movements with rowing. I’m no where near pulling off a pyramid like that but I like the idea and damn if that’s not an inspiring session to keep in mind when you’re suffering.

Warm up with 500m row, skipping, light OHS and Bergener warm-up.

Exercise Sets/Reps/Dist Weight/Time
Row 500 m 1:44
Overhead Squat 10 reps 35 kg
Row 500 m 1:47
Push-up 20 reps 0 kg
Row 500 m 1:47
Burpees 30 reps 0 kg
Row 500 m 1:47
Swings (DB) 40 20 kg
Row 500 m 1:53
Squats 50 0 kg




Exercise Sets/Reps/Dist Weight/Time
Handstand (against wall) 2 ~0:40, 0:20
Isometric Squat 2 1:00


It was hot and stuffy and claustrophobic in the gym today. I had to break the swings and go outside for half the burpees for fear of losing my breakfast. Efficiency on the C2 was more important each time and it certainly puts a burn on the legs.

I’m learning to stay tight in the handstands, but the final hold was sloppy as hell. I just couldn’t find a way to keep the necessary tension.


  • Muesli w/protein + nuts
  • Coffee
  • Peach, nectarine, nuts
  • Snapper on rocket, orange and fennel salad
  • Nuts, apple, tuna
  • Sushi! :D
  • Frozen mango, cottage cheese, nuts

Just a walk around the park with Feebs in the evening.



  • Muesli w/grapes + protein
  • Coffee
  • Apple, nuts
  • Iced avocado drink (nicer than it sounds!)
  • Vietnamese beef noodle soup
  • Sardines, nuts, peach, nectarine
  • More nuts (omg, cashews so addictive!)
  • Steak, veggies, and mash w/olive oil
  • Strawberries, cottage cheese and … nuts!

Bike / road / commute







Before Christmas we were doing strength foundation work every week, and it was helping with a host of other movements. This is the resurrection of that for the new year.

Exercise Sets/Reps/Dist Weight/Time
KB Swing 20 reps 16 kg
1H KB Swing 10 reps es 16 kg
KB Press 5 reps es 16 kg
Clean & Front Squat 5 x 5 reps 50, 50, 55, 57.5, 60 kg
Deadlift 5 x 5 reps 80 kg
Handstand practice 2 reps 30-40 sec



Much, much better than expected. The last set of clean/squat I was too far forward, but it wasn’t scary or uncontrollable, it just needs refinement.


  • Muesli w/grapes + protein
  • Coffee
  • Peach, nectarine, nut bar
  • Chicken, avocado, beetroot, cheese & spinach wrap
  • Apple, kiwi fruit
  • Peach, nuts
  • Cordon bleu, corn, broccoli, carrot, olive oil
  • Watermelon! :D

January 2008

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