Archive for September 2008


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)


  • Oats w pear, protein, almonds [4]
  • Coffee
  • Chicken schnitzel, avocado, hummice and veggie wrap [4]
  • Protein drink, almonds, pear [2]
  • Totellini, protein drink, almonds [~4, heavy on the carbs]
  • Cottage cheese, strawberries, almonds [2]

If I didn’t feel so utterly burned up and out I’d say these were ‘rest’ days. But what they were were days where I worked like crazy, rushed between places, struggled to stay afloat and hold morale. Food was pretty tight, but I’m feel like I’d probably be off the charts adrenal-cortisol wise. Still recovering from sickness too? Maybe. Hard to say.


A very full day, but no work-out. Semi-decent sleep, up at 5:15, on the bus by 6:00 and at work before 8:00 which meant I was able to get some solid work done. Finally made it a priority to get some new (old) photos up on Flickr. Food has been good.

I’m tired, and a little disappointed to have missed Fran today – even with pull-ups subbed – but it might actually be for the best.


  • Oats w blueberries, almonds, protein powerder [4]
  • Coffee
  • Left over roast chicken (w a little stuffing), ham, walnuts, broccoli, brussels sprouts, avocado. One pear. [4]
  • Coffee
  • Tin of tuna in spring water, nuts [2, 2xFat instead of carbs]
  • Pork chop, steamed veggies, olive oil [4]
  • Tea


SUNDAY 080914
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans @ 60kg
(scaled to 50kg)
6 Push-ups
9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.

Exercise Sets/Reps/Dist Weight/Time
Power Clean 3 reps 50 kg
Push-up 6 reps 0 kg
Squat 9 reps 0 kg
Rounds: 4.5
Power Clean 3 reps 50 kg
Push-up 6 reps 0 kg
Squat 9 reps 0 kg
Rounds: 4
Power Clean 3 reps 50 kg
Push-up 6 reps 0 kg
Squat 9 reps 0 kg
Rounds: 3.5
Power Clean 3 reps 50 kg
Push-up 6 reps 0 kg
Squat 9 reps 0 kg
Rounds: 3
Power Clean 3 reps 50 kg
Push-up 6 reps 0 kg
Squat 9 reps 0 kg
Rounds: 2
Total rounds:



This came last thing before bed after a hellish night. I went to be at 10:00pm with the idea of getting some solid sleeping hours under my belt. Fee came to be at 11:00. Oscar (the dog) went nuts at 2:30am (fear of storms) and required soothing and valium. I went to sleep in the other room with him on the floor at 3-something. he wanted to go outside again at 4-something. Claire woke up again at 5:30 and my alarm went off at 6:30.

I slept through it and worked from home.


  • Oats w almonds, protein powder, nashi [4]
  • Coffee, 1/2 square of dark chocolate
  • 4 scrambled eggs, almonds, steamed veggies [4]
  • Tea
  • Cottage cheese, strawberries, walnuts [2]
  • Roast chicken, gravy, veggies, olive oil, almonds [~4]
  • Protein drink, pear, almonds [2]

September 2008
« Aug   Oct »

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