Archive for September 9th, 2008

3 km run should have been fairly easy to fit in, but between lunch, visitors from London at work, birthday lunch and staying for the late call I somehow couldn’t make it fit. I had a great birthday anyway – despite having to stay back late and despite not being able to get a workout in.

Food has been pretty good (birthday food notwithstanding). Sleep has been the loose variable, adjusted in duration to afford more mental space, the ends of TV shows that started earlier, conversations with Fee and Claire’s unscheduled risings. When I sleep well everything sings. When I don’t, even losing an hour or having just a couple of interruptions, the mental and social fatigue is huge.



  • Oats w/almonds, pear, protein [4]
  • Coffee
  • One pear
  • Coffee
  • Gravy Train big breakfast – two eggs, chipolatas, spinache, salmon, mushrooms and a slice of sourdough
  • Coffee
  • Chocolate cup-cake, chocolate brownie (one of each)
  • Tuna in olive oil, nuts (no carbs)
  • Spaghetti bolognaise, almonds, protein drink [4/1.5xCarb?]
  • Chai tea


Sunday 080907
Three rounds of:
Wall-ball, 11 kg ball, 10 ft target (Reps)
(sub 15 kg Thrusters)
Sumo deadlift high-pull, 32.5 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 32.5 kg (Reps)
Row (Calories)

60 seconds at each station

Exercise Sets/Reps/Dist Weight/Time
Round 1
Thrusters 31 reps 15 kg
SDHP 17 reps 32.5 kg
Box Jump 17 reps 24″
Push Press 12 reps 32.5 kg
Row 10 calories
Total: 87
Round 2
Thrusters 25 reps 15 kg
SDHP 10 reps 32.5 kg
Box Jump 27 reps 24″
Push Press 10 reps 32.5 kg
Row (SDHP) 10 reps 32.5 kg
Total: 82
Round 3
Thrusters 22 reps 15 kg
SDHP 12 reps 32.5 kg
Box Jump 30 reps 24″
Push Press 9 reps 32.5 kg
Row (SDHP) 8 reps 32.5 kg
Total: 81
Total score:



Hard after Linda yesterday. Hands are wrecked (two big blisters on each thumb from the hook grip) and back rather sore (in the good way, I’m not injured). Janet joined me for this one using an empty bar and did really well for her first time with the movements but we both lost a lot of time recording scores in the changes and also with reminders about what we were doing next. ;)

Not a good score, but not a bad one with yesterday and the time loss considered.


  • Oats w/protein, nuts, blueberries [4]
  • Coffee
  • Kangaroo, nuts, two apples [4]
  • Sardines, Nuts [2, no carbs] (no fruit left!)
  • Coffee
  • Chicken enchiladas, nuts [~4?]
  • Green tea
  • Cottage cheese, nuts, pear

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