Archive for May 9th, 2008

Train smarter
Today should have been Diane and a 30 km TT. I had a pretty restful commute both ways and set-up for Diane around 10pm. In the first round of the warm up I hit the 10th push-up and it was hard. I’m tired.

Work is more intense than it’s ever been, the house goes to auction tomorrow, and I’ve been trying to run both CF and CFE workouts around my freelance work and spending time with Fee and Claire. If I get to bed by midnight, wake only once and sleep in til 7 it’s a pretty damn good night. There’s been more than one 2 a.m. bedtime and a couple of 6 a.m. rises. Food has been alright, but not fantastic. Now seems like a good time to pause and recover.

I’ll take an early rest day today, try for Diane and maybe a CFE workout tomorrow. My mission for the coming week is to get to bed before 11 every night. We’ll see how it goes.


  • Oats w apple, protein, nuts [4/2xFat]
  • Coffee
  • Risotto, sardines, nuts
  • Tuna, nuts, apple [2/2xFat]
  • Beef stir fry w veggies, rice noodles (just a little) and nuts [~4/2xFat]
  • Cottage cheese, plum, nuts [2/2xFat]

May 2008
« Apr   Jun »

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