Archive for February 25th, 2008


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

February 2008
« Jan   Mar »

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