Archive for June 2008

Well, it’s been a little over a week since the run-in with the car.

I’m surprised how well I’ve healed up. The chunk out of my back just looks like a scratch and the arm looks pretty good. It’s still not much use for anything heavy yet though. I did my first push-up this morning and it hurt quite a bit. Fee thinks there’s a fair chance that the cut went into the muscle. I never saw it so I can only say how it feels.

My ribs don’t bother me for most of the day, but I wake up a bit sore, and I can’t run or jump or jerk without some pain.

Being inactive fucking sucks. I do not like it one bit. I can’t wait to get out on the bike and hit some dirt, no matter how much I’m going to suck. :)

Alianz, the underwriters of our NAB insurance, are pathetic. I called them, listened to a recorded privacy statement, punched in some numbers, got told to call another number, called that, spent some time on hold and got told to call another number for liability claims. That number rings though to the answering machine of a guy who works three days a week, a machine that promises a call back if I’ll just leave my details … which I’ve done three times. There’s a mobile number mentioned in case of extreme emergency. I might try that next week.

On the up side, I’ve been pretty tight on food the past work. Wheat in only one meal (pasta), rice in three (half’n’half one, all brown rice the other). Every other meal and snack has been paleo and in roughly zone proportions. It’s been something to keep me entertained in the absence of physicality.

Steve vs Toyota Tarago

Steve vs Toyota Tarago

Steve vs Toyota Tarago

Steve vs Toyota Tarago

Steve vs Toyota Tarago

Steve vs Toyota Tarago

Steve vs Toyota Tarago

I got some custom tailoring courtesy of the ambos:

Steve vs Toyota Tarago

Steve vs Toyota Tarago

This is where I cut my back:

Steve vs Toyota Tarago

Steve vs Toyota Tarago

Well, I finally got hit by a car (more or less). Not bad considering the eight years I’ve been riding on the roads around Melbourne, I think I’ve had a pretty good run dodging doors, dump trucks and Western suburbs construction debris.

I’d been making a pretty good pace to work and was about 5 minutes from getting there when it happened. There’s a long street that dips under a train track before stopping at a set of lights. The traffic was banked up at the lights, and I saw the light turn green. It’s potentially dangerous for me in the dip if the cars are moving because the road narrows where it passes under the railway, so I held some speed down into the start of the dip, thinking I’d be safer if I got to the uphill part before the cars really started rolling and wandering sideways.

I rolled down past the side of a bus, small street up on my left when a dude turned right in front of me. There was no way he could have seen me because of the bus, and no way for me to see him. Technically, he’s supposed to yield to oncoming traffic (me) but the bus had paused to let him go and he would have made a fairly safe assumption that no-one was coming.

I couldn’t even see that the bus had left a space in front of it that a car might have been coming though. I was more concerned about positioning myself for a safe passage through the underpass.

I got onto the brakes for maybe half a second in the half second between seeing and hitting the silver Tarago of doom, but being up on the hoods it didn’t do much and probably just as well. Locking up the wheels could’ve had me ending up under the car, which is not a cool place to be. I hit the side of one of these at somewhere between 35 and 40km/h.

I felt the crunch and landed on my back on the road. Got up straight away, and thought ‘oh cool, I can stand up’ (much unlike hitting trees or going otb on the mtb at speed). I felt a bit weird at that point, paused, knelt down, decided it’d be a good idea to get off the road, stood up again and dragged my stuff onto the footpath. It didn’t look like the driver was going for an escape so I plonked my stuff down on the foot path and sat down.

I’d flinch-turned into the van so it was more of a hip and shoulder, but my head still smashed the middle passenger-side window and the big sliding door will need some fairly extensive panel beating. The flashing light from the back of my helmet is still in his back seat for all I know. A nice guy came running down the street to see if I was ok and called an ambulance seeing as I was dripping a bit of blood.

The poor kid driving the car was on his P’s (a probationary license you get before you get you real license in Australia) and looked a lot more worried than I did. He was very eager to tell me that there was no way he could have seen me, which was true, and I had to tell him several times that I understood how blind the situation was for him and that I wasn’t mad. I just hope he’s insured and I can replace the dead gear (don’t get me wrong, I’m very happy my toes are wiggling and if he’s not insured he’ll have plenty of his own panel beating costs to pay). Props to the guy for stopping I guess.

My bike is pretty toasted. The bars are twisted up, right shifter/brake probably not so hot, frame buckled at the top and down tubes but not cracked (yay steel!). The front wheel and fork could well be cactus too, I haven’t really checked yet.

So I’ve had a lovely day being stitched up and x-rayed in hospital. I’ve got 6 stitches in my elbow from the window and 4 in my back where I left a meaty bit of me on the road. I’m aching like an old footballer and it’ll probably be worse tomorrow, but I’m pretty happy that I hit the side of him. Three seconds earlier and he would’ve hit me, which could have been a lot worse.


Tuesday 080617
Five (Rx: 7) rounds for time of:
34 kg Shoulder Press, 21 reps
(sub: 25 kg)
21 Back extensions

Exercise Sets/Reps/Dist Weight/Time
Shoulder Press 11 reps
5 reps
5 reps
34 kg
30 kg
27.5 kg
Back Extension 21 reps 0 kg
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg



I lost a bit of time switching weights in the first round and only got five rounds in before Fee arrived to pick me up. I couldn’t hang around for the other two because our house sold today and I had to get home and sign contracts!

34 kg didn’t sound too heavy for pressing, but it’s been a long long time since I’ve pressed for any more than 5 reps at a time, and by comparison 21 feels like a lot. 25kg felt just about right.

If there’s been a lesson of the past two days it’s in the demonstration of the role stabilising muscles play in major movements. Pressing is hard with a tired back. Burpees are hard when your abs don’t want to hold your body straight. Good stuff!


Monday 080616
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Exercise Sets/Reps/Dist Weight/Time
Sit-ups 50 reps 0 kg
Double-Unders 50 reps 0 kg
Sit-ups 50 reps 0 kg
Walking Lunge 50 reps 0 kg
Sit-ups 50 reps 0 kg
Burpees 50 reps 0 kg
Sit-ups 50 reps 0 kg



The sit-ups were the hard part, but not awful. The burpees were the next worst hurdle.



  • Oats w protein, nuts, pear [4/2xFat]
  • Coffee
  • Scrambled eggs w salad + avocado [4/2xFat]
  • Coffee
  • Lamb stir fry w green tea soba noodles + nuts [~4]


  • Oats w protien, pear, nuts [4/2xFat]
  • Coffee
  • Chicken, avocado, spinach, beetroot, cheese wrap + nuts
  • Milo
  • Sardines, nuts, apple
  • Peanut satay chicken stir fry w rice
  • Oats w protien, pear, nuts [2/2xFat]

June 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