Archive for August 2008


Exercise Sets/Reps/Dist Weight/Time
Push-ups 100 reps 9:20
Sit-ups 100 reps 6:32
Squats 100 reps 2:29



Nowhere to do pull-ups at the home base. Thought I could hang the rings up from the big beam in the middle of the pergola but it’s held in with about four nails – for cosmetic purposes only!

Redid my brekkie calculations for LSA mix instead of nuts for tomorrow and discovered that I’ve been using about half the measure of protein I was supposed to. Oops. Interesting to see if the correction makes a difference.

  • Oats w protein, nuts, blueberries [4/2xFat]
  • 2 pcs KFC chicken sans skin, nuts, pear
  • Coffee
  • Bircher museli (steel cut oats, rhubarb, apple, sultanas, nuts)
  • Tuna
  • Pork stir fry w/rice [~4]


Thursday 080821
Three rounds for time:
Run 400 meters
21 24kg KB Swings
12 Pull-ups
x 3 rounds

Exercise Sets/Reps/Dist Weight/Time
Run 400 m 0 kg
KB Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg
KB Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg
KB Swings 21 reps 24 kg
Pull-ups 12 reps 0 kg



I paced out the 400 warmed up and right as I started the run it began raining. Pull-ups were done on the box-section kid’s play equipment at the local primary school which was ok til it got wet, then it was a lot of slipping. Swings were ok but broken at the 12th in the last round (just a lack of mental toughness there). Lots and lots of slipping on the pull-ups, and a bunch of fatigue in the middle which was a little strange. Running, as always is an ‘opportunity for improvement’. ;) Good fun to be out again.


  • Oats w nuts, protein, blueberries [4]
  • Tea
  • [  no lunch  ]
  • Coffee
  • Sardines, nuts, small slice of cake [2]
  • Kangaroo w steamed greens and a glass of red wine
  • Cheese, a few dried apricots, coffee
  • Tea

Get up, catch train, work, run to train, get home at bubba bedtime, eat, crash.


Been ok with the Zoning, but not as tight as I’d like to be. Food sources have been pretty clean paleo-wise with the exception of the evening meals which are back to mum’s traditional palette (which Fee is also happy with and who am I to complain walking in the door right as it’s being served). Pasta and pancakes are where it’s at but I’ve been pretty good with minimising and subsituting where I can without causing offense to any of the chefs.

An hour and 40 minutes each way on the bus and two trains. Finding a training time is going to be tricky. I get home right on dinner time, can’t stay back late at work, risk missing a connecting train and can’t really get on soaked in sweat. (…Or can I? I could get changed in the train-loo. Hmmm…)

Early mornings are pretty cold here (1°C this morning), or am I just reaching for excuses now?



  • Oats w pear, nuts, protein [4/2xFat]
  • Coffee
  • Vege and chicken wraps, lots of fruit, a few nuts [carb heavy, little fat, little protein]
  • Nuts
  • Vege and lamb stir fry w brown rice [~4]
  • Cottage cheese, pear, nuts [2/2xFat]

Mum: “I can’t believe you’re not going to have any pancakes.”


100 burpees
for time

Exercise Sets/Reps/Dist Weight/Time
Burpees 100 reps 0 kg



I’ve been wanting to try this for a while. The challenge appeared on the Ross Training forum a while ago and cheapo from B3S reminded me of it with a 13:22 effort.


  • Oats w protein, pear, almonds [4/2xFat]
  • Coffee
  • 1 small chocolate egg
  • 2 oat wraps: chicken, ham, lettuce, tomato, pepper, carrot, olive oil
  • 1 soft boiled egg
  • Roast chicken w veges, olive oil

Bike / MTB

We got almost two hours in at the YouYangs in 7° air after a wet night. The trails were great, including the awesome new link track. I could feel the time off in my legs.



  • Oats w/pear, nuts and protein [4, some carbs subbed for fat]
  • Small bite of powerbar
  • Oats w/apple, nuts, protein
  • Coffee
  • 1 bite of birthday cake, med sized plate of fruit (strawberries, kiwi, apple), 6 sausage rolls, 1 party pie, 1/4 chicken :X
  • Coffee
  • Pizza :X
  • Tea
Tags: ,


  • Pork chop w vegies + olive oil
  • A little oats, protein + pear
  • Coffee, banana muffin
  • Khmer chicken
  • Tea
  • 1/2 home made quiche
  • Few blocks of dark chocolate
  • Cottage cheese, nuts, two strawberries [2, extra fat, less carb]

August 2008
« Jul   Sep »

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