Posted on: Tuesday May 27, 2008

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

2 Responses to "Jason"

So pleased to you see you gave this a crack. Whats going on with Peter? Is he going to get back into things. it will only take you a couple of solid workouts to get back into the groove. So hopefully your life will let you! Cheers Aaron

Thanks Aaron :)I’ll fit it in somehow!

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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


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