Archive for February 2008

Bike / road / commute

Return (short):




  • Muesli w/protein, blueberries & nuts
  • Coffee
  • Chicken noodle soup in Footscray
  • Avocado drink
    Nuts [4ish]

  • Tuna, nuts, apple [2]
  • 1/2 a wedding cupcake
  • 4 egg veggie omelette (2 yolks only) w olive oil
  • Cottage cheese, nuts, hot cross bun


Olympic Lifting: Week 4 – Workout A

Exercise Sets/Reps/Dist Weight/Time
Run (POSE) 700 m 0:04:00
Row 1,000 m 0:03:58
Power Clean 6 x 3 reps 42.5, 45, 45, 45, 50, 52.5 kg
Push Jerk BTN 4 (Rx:6) x 3 reps 40, 42.5, 45, 50 kg
Front Squat 4 x 5 reps 45, 52.5, 60, 65 kg
Press 2 x 5 reps 30, 32.5 kg


We had a bit of a scare in the gym today. Lowering from a push-jerk, the very thin, very slick, slightly sweaty bar decided to slide down Pete’s back, forcing his arms into a very unnatural position. He made a very uncool, very unnatural kind of gurgling, strangled noise. Lent forward and saved it. Got it back up on the race and gave me ‘that look’.

Normally this is exactly the kind of situation where you’d just dump the bar for safety, but it needs to be reflexive. To understand why it’s not, you need to know that we’re working out in a carpeted workplace gym with cheap narrow (not Olympic) bars and iron plates. It goes without saying that dropping is forbidden; especially when the trainer-in-residence is outside running the Monday night boxercise class.

No more heavy overhead work up there. It’s just not safe. Oh well. No more freaking out the locals for a while.

The other poor thing about tonight was that my jerks sucked. Drifting forwards on the dip, driving slow and not getting the ‘snap’ into the landing. I think confidence was waning with that rack and bar and everything going on around us. The awesome thing though is that my power cleans are finally starting to feel snappy. After loads of feedback from Pete (some very helpful, some not-so), it turned out that my stance was too wide, which was killing my jump. Bringing my feet together and thinking about the jump has made a world of difference. I didn’t push the weight higher tonight because I didn’t want that good form to break down. I need it to sink in a bit.

I’m s-l-o-w-l-y lengthening my running sessions, one minute at a time. It’s starting to feel more natural, but I still find it demanding to breathe hard with a tight core. Still, it’s nice to be making progress. I still miss regular CrossFitting (and riding), but making progress = having fun.


  • Muesli w/blueberries, nuts and protein [5]
  • Coffee
  • Chicken salad, avocado, egg [4.5?]
  • Nuts, tuna, hot crossed bun [2]
  • Coffee
    tandoori chicken pizza, mushroom & sun dried tomato pizza
  • Grapes, cottage cheese, nuts


Olympic Lifting: Week 3 – Workout C

Exercise Sets/Reps/Dist Weight/Time
Power Clean 4 x 3 reps 40, 45, 50, 52.5 kg
Overhead Squat0 4 x 3 reps 25, 27.5, 30, 32.5 kg
Front Squat 3 x 5 reps 45, 52.5, 55 kg
Deadlift 3 x 5 reps 77.5, 90, 100 kg
Knees to Elbows 5 reps 0 kg


This was heavy, and uncomfortable with my torn hands from yesterday’s Fran. The cleans are still a big ball of “meh”. The weight’s getting heavier but my technique is still far from good. Mentally, I’m not making progress. The squats felt like they weren’t going to happen after the first set, but I kept putting plates on and they kept happening so I guess that’s progress.


  • Muesli w/blueberries, protein and nuts
  • Coffee
  • Mushroom &amp avocado omelette (at Jive cafe)
  • 2 glasses of milk
  • Cheese
  • Steamed mussels with Mick and Jo
  • Apple and blueberry crumble


21-15-9 for time:

Exercise Sets/Reps/Dist Weight/Time
Thruster 21-15-9 reps 42.5 kg
Pull-up 21-15-9 reps 0 kg



A quick workout before heading off to Rochelle and Christophe’s wedding.

I always forget how awful Fran is. An ugly, ugly effort. Broken, heels off the ground thrusters. Broken pull-ups and an almost-tear near the end. I struggled with both the weight and the mild gassing. In spite of all this, I posted faster time than my previous best with 35 kg! I guess I should be encouraged. Must… get… stronger.


  • Muesli w/blueberries, protein and nuts
  • 1/2 a blueberry muffin
  • Nuts
  • Sushi w seaweed and squid salad
  • Green tea (commercial)
  • Coffee
  • Smoked chicken
    Lamb & ratatouille
    Panna cotta & biscotti
  • Coffee


Rounds in 12 minutes

Exercise Sets/Reps/Dist Weight/Time
Run 800m (practice POSE)
Deadlift 5 reps 72.5 kg (BW)
DB Push Press 10 reps 35 kg (0.5BW)



The push press is the killer part (for me at least). As we discovered yesterday, my pressing strength is abysmal and definitely something I’m keen to work on.


  • Muesli w/strawberries, protein + nuts [5]
  • Coffee
  • Plum, nuts, egg [1]
  • Coffee
  • Big tuna salad w/egg and olive oil [4]
  • Apple, nuts, tuna
  • Sweet and soy noodles w/beef
  • Hot cross bun
  • Cottage cheese and nuts


Exercise Sets/Reps/Dist Weight/Time
Power Snatch 4 x 3 reps 25, 27.5, 30, 32 kg kg
BTN Push Jerk 0 reps 40, 42.5, 45, 50 kg
Back Squat 0 reps 50, 60, 65 kg
Broad Jump 4 x 5 reps 0 kg



  • Muesli w/protein, strawberries & nuts [5]
  • Coffee
  • Plum
  • Chicken breast, slivered almonds, and cheese w roasted eggplant, zucchini and carrots
  • Peach, nuts, tuna
  • Steak and veggies w olive oil
  • Grapes, nuts, cottage cheese [2]

Bike / road / recovery (!?)

Exercise Sets/Reps/Dist Weight/Time
Ride 44 km / 600m vertical 1:35:00




  • Muesli w/protein, nuts and strawberries [5]
  • 1 bottles of water
  • nuts, peach, tuna
  • Iced coffee, pesto chicken salad
  • Icy pole :)
  • …?

February 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