Archive for July 2008

Went home at 2:00 on Monday and took Tuesday and Wednesday off. Didn’t lift anything except Claire. Today is supposed to be a 15k run… probably not the best way to ease back into it. Tomorrow is the rest day and we’ll resume our regularly scheduled program on Saturday.


Rest day…
And I have a cold. Woke up with a killer sore throat and a sore shoulder/neck (which I got from sneezing with my head turned of all the extreme activities in the world). I went to work but bailed at 2:00. I just couldn’t think and was having too many ‘I’ll be ok, I’ll just rest my head on the desk here a minute…’ moments.



  • Muesli w pear, oats, protein
  • Coffee
  • Pear (so addicted)
  • Minestrone soup and a slice of brown bread :X
  • Lemon and honey drink (thanks Janet!)
  • Hot chocolate
  • Pork stirfry w ginger, rice vermecelli and a bunch of veges

Hmmm… looking back over that it wasn’t such a great food day. Sickness + tiredness = laziness + comfort food. CFT tomorrow. Hmmm…


Friday 080725
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

Exercise Sets/Reps/Dist Weight/Time
Overhead Squat 21 reps 40 kg
Burpees 21 reps 0 kg
Overhead Squat 15 reps 40 kg
Burpees 15 reps 0 kg
Overhead Squat 9 reps 40 kg
Burpees 9 reps 0 kg



Can’t pass up a workout in honour of someone’s drowned bubba. Especially can’t pass up this combo. I loaded up for the OHS, kicked the clock off and dipped … but didn’t get down. I tried again. Nope. Stop the clock. Sort out the mechanics.

How does this work again? Ok, right. There’s not a hinge in the middle of my lumbar spine. Butt moves back, shoulders stay in the ears. Go ‘HUP!’ at the top if you want to breathe without dumping the weight.

After that it just kept getting better. I squatted 12 straight in the middle set which felt good, but was also a reminder of just how hardcore a 15xBW OHS set really must be. Burpees were slow, and hard on the wrists. Maybe it was staying up til’ 2:00 to watch the final ITT in the tour (bad luck Cadel, congrats Sastre) but the bounce just wasn’t there.

Jack LaLanne‘s grandson has opened a crossfit gym in SanFran. There’s an interview with Jack on CF.com. It’s really damn hard to believe that the guy is 94 years old. As Ross Enamait is fond of saying, he’s been preaching hard work and simple, natural food for longer than most people have even been aware of ‘fitness’ as a concept. I wasn’t until I wiki’d him to verify his age (seriously, that guy can’t be 94. 70 maybe…’, that I found out about his amazing feats.


  • Oats w pear, nuts, protien
  • Coffee
  • Pear, protein drink, nuts on the way out the door
  • Chicken and a little lasagne at Fee’s aunty Aileen’s house
  • Charcole chicken, loads of veggies, olive oil
  • Unsweetened apple pie w a little cream


Thursday 080724
Three rounds, 21-15- and 9 reps, for time of:
42.5 kg Thruster

Exercise Sets/Reps/Dist Weight/Time
Thruster 21 reps 41 kg
Pullups 21 reps 0 kg
Thruster 15 reps 41 kg
Pullups 15 reps 0 kg
Thruster 9 reps 41 kg
Pullups 9 reps 0 kg



My first Fran where I didn’t feel like I was absolutely dying. And a very different approach. I went into this one just thinking I’d try to keep good form and nothing else. No going for gold, lots of long pauses and deep breathing until I was confident I could do the reps justice, then I look down at the end and it’s a PR. Crazy.

Better than my old PB by 20 seconds, which I’m really happy with given that I still feel like I’m just getting back into things. There were plenty of opportunities to pick up time, but I think I’ll just keep focussing on form for some time to come and shoot for the training advantage.


  • Oats w/blueberries, protein and nuts [4]
  • Coffee
  • 1/2 slice of cake w Fee
  • 3 egg ommelette, broccoli, carrot, cheese, nuts [~4]
  • Coffee
  • Rack of lamb with mushies and zucchini
  • Cottage cheese, pear, nuts [2]
  • Oats w/blueberries, protein and nuts [2]
  • Green tea


Making up for Sunday 080720
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
sub: Sumo Deadlift Highpull 20kg
50 Kettlebell swings, 24kg
sub: 28kg
Walking Lunge, 50 steps
50 Knees to elbows
sub: leg lifts
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
sub: Thrusters 20kg
50 Burpees
scale: no pushups
50 Double unders

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Sumo deadlift high pull 50 reps 20 kg
KB Swings 50 reps 28 kg
Walking Lunge 50 steps 0 kg
Leg Lifts 50 reps 0 kg
Push Press 50 reps 20 kg
Back Extensions 50 reps 0 kg
Thrusters 50 reps 20 kg
Burpees (no pushup) 50 reps 0 kg
Double Unders 50 reps 0 kg



Holy crap that was hard. The swings were pretty heavy, but solid until some degradation of from in about the last 10 or so. Back extensions really smoked my hamstrings and then the trusters were just … yeah. They came in tens. I walked over to see what’s next and groaned aloud when I saw ‘Burpees’. Jim laughed, and encouraged me as I did them 5 at a time, no pushup after the first five and gasping on hands and knees in between. Totally gassed. Double unders were a mess with a too-short rope. Too much rest between stations but all in all a really great workout.


  • Oats w apple, protein, nuts
  • Coffee
  • Tuna, sardines, pear, nuts
  • Spaghetti bolognaise
  • Apple and cheese
  • Tea


Tuesday 080722
Push jerk 3-3-3-3-3 reps

Exercise Sets/Reps/Dist Weight/Time
Push Jerk 3 reps 40 kg
Push Jerk 3 reps 45 kg
Push Jerk 3 reps 47.5 kg
Push Jerk 3 reps 50 kg
Push Jerk 3 reps 50 kg


Working on recapturing good form and building up again from what feels like scratch.


  • Oats w blueberries, protein, nuts [4]
  • Coffee
  • Nasi goreng w tofu and prawns
  • Tea
  • Salmon, nuts, two pears
  • Chicken curry w rice
  • Handful of nuts and some cheese
  • Coffee
  • 2 block version of breakfast
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Monday 080721
Row 2k

Warmup: Push-ups, Squats, Burpees, Row

Exercise Sets/Reps/Dist Weight/Time
Row 2,000 m 7:27.9



My first 2k row. Felt quite comfortable. Focussed on getting up to speed quickly and then settling into a solid pace that I thought I could hold for the distance. Tried to keep my stroke rate low (under 25 SPM) but might have been slightly faster at around 28. I was able to hold a fairly steady pace, focussing on form until sprinting the final 100 m. Time seems ok for a first go compared to the mainsite comment times so far.

I found this a lot like the bike, where it seems easy enough while you’re on pace and in rhythm and it’s not until you stop that you realise by your breathing how hard you’ve been working. Warmed down on the rower and went home.


  • Oats w/protein, pear, nuts [4]
  • Coffee
  • Grapes, pear
  • Chicken and salad wrap [~4]
  • Apple, sardines, nuts [2]
  • Steak, veggies, olive oil [4]
  • 1 rum ball
  • Tea
  • Pinapple, 2 eggs, nuts [2]
Tags: , ,

Friday: Work like crazy.

Saturday: One year old’s birthday in Geelong.

Sunday: Movie day for the girls in Blackburn, Dads minding the bubs, everyone stays for dinner.

Food: Not bad on the meals, but sweet snacks are starting to make a comeback with all the celebratory functions and so on. At work it carries over to fruit snacks, which aren’t as bad, but are probably even more addictive.

July 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