Posted on: Sunday July 27, 2008


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

1 Response to "Jeremy"

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

July 2008
« Jun   Aug »

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


%d bloggers like this: