Archive for May 2008

Drove the King Lake / Yarra Glen loop with Fee and Claire. Having seen how far it is in a car I can’t believe that we ride it. It seemed like a very long drive.


  • Oats w protein, apple, nuts [4/1.5xFat]
  • Tea
  • Nuts
  • Beef and salad wrap
  • Apple
  • Ratatouille w couscous
  • Apple cake and cream :))


Friday 080530
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Record total (lbs)

Exercise Sets/Reps/Dist Weight/Time
Back Squat 1 reps 90 kg (PB)
Press 1 reps 50 kg
Deadlift 1 reps 140 kg (PB)

Holy crap. The elusive 140 deadlift! I did this by mistake, thinking I was ‘just’ skipping over my old PB of 122.5. I’m not sure how I was thinking that because all the weight I have other than the two big 20 kg plates was on the bar. It wasn’t the prettiest or quickest DL you’ve ever seen but it came up alright.

The 90 kg back squat is another big PB (by 5kg). I was able to use Rip’s low bar position for the first time and I think that made the difference. More leg, less back; and more stability. A little more difficult to rack though, and though I think I might’ve had a 92.5 in me, re-racking it without a spotter would not have been wise.

I’m down 2.5kg on my press though. I’m not going to complain, I’ve done hardly any big lifting and almost no pressing lately. I’m surprised enough as it is at the other two and happy to walk away with a vastly improved CFT.


  • Oats w protein, apple, cinnamon, almonds [4/2xFat]
  • Tea
  • Tomato and cheese wrap, small apple, orange, two eggs, protein drink, nuts [4/2xFat/1.5xProtein] (oops)
  • Tea + 1/2 slice of carrot cake
  • Small apple, nuts
  • Chinese takeaway: beef, prawns, veggies, rice, dim sim, spring roll, prawn cake, banana fritter, ice cream :X
  • Sardines, small apple, nuts [2]

A.M. Bike / road / interval

3 x 1,600 m efforts; (one in 53:12) during commute

P.M. Bike / road / tempo

21 km / 34:00


  • Oats w protein, nuts, apple [4/2xFat]
  • Coffee
  • Gnocci & ratatouille, beer :X
  • 1 slice of Ben’s going away cake :X
  • Chicken mingion w veggies + nuts [4]
  • Oats w protein, small apple [2]


Tuesday 080527
Run 1 mile
Then two minutes of each:
Row (calories)
30 pound Dumbbell thrusters
20 pound Medicine ball cleans

Exercise Sets/Reps/Dist Weight/Time
Run 1,600 m 7:40
Row 43 cal
Dumbell Thrusters 27 reps 12.5 kg
Medicine Ball Cleans 29 reps 9 kg
Double Unders 84 reps 0 kg
Body Rows (Rx: pull-ups) 27 reps 0 kg
Total time (incl. run, switching stations and rest):


Total score (cal + all reps):



No time for a warm-up tonight but that was really good. Would have loved to have been able to do real pull-ups but it was good to be able to do a real row. It’s one of those ones you feel like you’re going to puke during but afterwards wonder if you could’ve gone harder.


  • Oats w pear, protein, nuts [4/2xFat]
  • Coffee
  • Wrap: tuna, cheese, spinach, silverbeet, tomato, mint, basil, nuts [4]
  • Coffee
  • Nuts, 2 apples
  • Honey mustard chicken breasts and veggies w olive oil [~4]
  • Tea, one slice of carrot cake :X
  • Protein, nuts, orange [2/2xFat]

Road commute (both ways).


Monday 080526
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Exercise Sets/Reps/Dist Weight/Time
Squats 100 reps 0 kg
Ring Dips 5 reps 0 kg
Ring Pull-ups 5 reps 0 kg
Squats 75 reps 0 kg
Ring Dips 10 reps (assisted)
Ring Pull-ups 10 reps (assisted)
Squats 50 reps 0 kg
Ring Dips 15 reps (assisted)
Ring Pull-ups 15 reps (assisted)
Squats 25 reps 0 kg
Ring Dips 20 reps (assisted)
Ring Pull-ups 20 reps (jumping)



That was humbling. My ring strength needs some serious work and for the first time in a long time I felt the burn during the squats. Overall though I’m feeling good and am happy I managed to squeeze the workout in.


  • Oats w pear, protein, nuts [4/2xFat]
  • Coffee
  • Orange, two small green apples, 110g tasty cheese, two eggs, nuts [4/2xFat]
  • Orange, nuts, salmon [2/2xFat]
  • Spaghetti (corn pasta) bolognaise w extra meat sauce :X
  • Protein, nuts, apple, one piece of hedgehog
  • Green tea

Road commute (both ways).

Tags: ,

Bike / MTB: Yarra Trails





  • Oats, protein, nuts, pear [4/2xFat]
  • Coffee
  • Tuna, nuts, apple, 1 piece of hedgehog [4]
  • 1 piece of hedgehog, apple
  • Nasi goreng, nuts [4]
  • Protein, nuts, pear [2]

May 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