Archive for September 2008

Claire was up a lot last night, which meant we were up a lot trying to keep her placated so that our hosts could get some sleep.

Just a play day. Dips and pull-ups at the local primary school while walking the dog. 16kg KB swings, snatches, 1H swings, flipping, pressing and bottoms-up pressing as well as box jumps on our new plyo boxes, handstands and general running around and foolin’ at Mick’s place after the big GF bbq.


It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Turkish Get-up 10 reps e.s. 16 kg
KB Press 10 reps e.s. 16 kg
Russian Twist 15 reps 16 kg



  • Oats w almonds, protein, pear [4/2xFat]
  • Coffee
  • Lamb salad, almonds [~4]
  • 4 squares of chocolate
  • Coffee
  • Moroccan spiced lamb soup, almonds, protein [5]
  • Pancakes w/strawberries, yoghurt etc :X


Tuesday 080923
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.”
Barrier is 24″

Exercise Sets/Reps/Dist Weight/Time
Virtual Shovelling 30 reps 20 kg
Push-ups 30 reps 0 kg
Virtual Shovelling 25 reps 20 kg
Push-ups 25 reps 0 kg
Virtual Shovelling 20 reps 20 kg
Push-ups 20 reps 0 kg
Virtual Shovelling 15 reps 20 kg
Push-ups 15 reps 0 kg
Virtual Shovelling 10 reps 20 kg
Push-ups 10 reps 0 kg
Virtual Shovelling 5 reps 20 kg
Push-ups 5 reps 0 kg



This is one of those ones that looks easier than it is, although knowing that it would be I’m not sure what my assumptions really were. It was tough on the back and hands. Push-ups were, as always, a weak point.


  • Oats w/almonds, protien, pears [4/2xFat]
  • Coffee
  • Risotto (left over), protien, almonds
  • Sardines, almonds, pear
  • Chicken kiev, veggies, olive oil, nuts [~4]
  • Cottage cheese, strawberries, almonds [2/2xFat]


Snatch drills with dowel:
Burgner warm-up, OHS, Snatch lands, Muscle-snatch, Halting deadlifts, Snatch drops, Pressing snatch balance, Snatch.

It’s been a really good cycle, time hasn’t been generous but I’ve been really goood about both food and getting workouts in. The past three nights I’ve been getting up for Claire’s mid-night feed and change to give Fee a break. While I’m at work I’m trying to hit the sleep pretty hard. I’ve been trying Robb Wolf’s suggestion that the over loaded and sleep-deprived take vitamin C before bed as a counter-cortisol agent and, who knows, I’ve been feeling decent.

DOMS from yesterday’s FF kicked in right on about the 20 hour mark. Got it real good in the ass and hammies. Hehe.



  • Oats w/pear, protein, almonds [5]
  • Coffee
  • Left over curried chicken, left over prawn laksa
  • Coffee
  • Tinned salmon, almonds, apple [2/+1Fat]
  • Beef & veggie stir-fry on soba (buckwheat) noodles [~4, carb heavy]
  • Cottage cheese, strawberries, almonds [2]
  • Tea
  • Slice of tea cake w/natural yoghurt :X


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 20 kg)
50 Wall ball shots, 11 kg ball
50 Burpees
50 Double-unders


0:31:16.2 PB!
Old PB: 32:14


Lost some time looking for where I’d put the KB, which I’d moved earlier to make it easier to find/grab. First time doing this without interruption, sub-optimal subs or injury. Had to do step-ups in lieu of box jumps due to there not being anything sturdy enough to jump on. Proper jumping pull-ups and as legit as I could make them K2E. The burppees sucked, K2E were very slow and DUs were a mess of post-burpee shoulder burn and spastic co-ordination. Sub-30 is within reach.


  • Oats w pear, almonds, protein [5]
  • Tea
  • Chicken salad w mustard mayo [~3]
  • Coffee
  • Tuna, apple, almonds [2]
  • Curried Chicken on Moroccan-spiced grilled vegetables and brown rice [4]
  • Tea
  • Cottage cheese, banana, almonds [2]

Bike: trainer

It’s 5k day on the main site. During the day I decided to sub the run for a ride, even though I’ve got nothing to measure pace, distance or results with (broke my computer in the great car crash of Aug, remember?). Assuming I’d run the 5k at a leisurely 10km/h I set out to roll the trainer at a good pace for 30 minutes after a 5 min warm-up.

Exercise Sets/Reps/Dist Weight/Time
Ride 44:21
3 x standing efforts in 44:12



This was actually a bunch of fun. Out in the garage with the door up, dripping sweat in the 8° air, PJ cranking in the iPod, knobbies like a buzzsaw and choosing standing efforts by the music. Max cadance ‘sprint for the line’ to the end of Go and then just a wind down to sub 120HR.

The only stats I have:
Max HR: 174bpm
Avg HR: 155bpm


  • Oats w pear, protein, almonds [5]
  • Fritata w sml garden salad; Moroccan spice soup
  • Coffee
  • Magnum dark chocolate ice cream
  • Tuna, almonds, apple [2]
  • Coffee
  • Prawn laksa w rice vermicelli
  • Cottage cheese, strawberries, almonds [2] + 1/2 a banana (post-WO)
  • Chai tea
Tags: ,


Met Jim up in the gym for a demo of ‘The Bastard’. Basically a push-up, sandbag clean and jerk, 1-2 lunge and repeat kind of compound. 4 sets of 10, the last one with an added plyo-crossover push-up as well before the C&J.

Exercise Sets/Reps/Dist Weight/Time
The Bastard 3 x 10 reps 23 kg
The Plyometric Crossover Bastard 10 reps 23 kg
Handstand practice
Hollow Rock 3 x 5 reps 0 kg
Two Hand Anyhow 5 reps e.s. 15 kg DBs
Supine Body Row 10 reps 0 kg
Push-ups 10 reps 0 kg
Ab-wheel Roll-outs (from knees) 7 reps 0 kg

not recorded


The Original Bastard calls for a biceps curl and squat with the sandbag, which we changed to a full squat clean, and then later to ‘from floor to overhead anyhow’ after some conscientious objections about ‘full extension’. Two notes on the overhead lunges: 1. It’s difficult to keep your arms locked out with your palms facing inward; 2. It gets harder as the bag starts to get indented and sweaty. Not a bad sub for today’s prescribed Grace though.


  • Oats w protein, pear, almonds [4]
  • Coffee
  • Small amount of left over pasta, pear [~6?], almonds [4.5], protein [4]
  • Banana, sardines (no fat)

September 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