Archive for October 2008

I’m still a ways off 100%. A mild case of DOMS hit almost bang on 24hrs after yesterday’s workout. Funny to be sore after such a mild workout, but I guess that’s the territory!


  • Oats w pear, protein, almonds [4]
  • Coffee
  • Tinned salmon, two apples, 1/2 banana, pear, almonds [~4/few extra carbs]
  • Almonds, toffee apple (it was a gift)
  • Chicken kiev, veggies, olive oil
  • Cottage cheese, almonds, strawberries [2]


Something simple:
20 Push-ups
20 KB swings @ 16kg
20 Squats
5 One-legged deadlifts each side
3 rounds

Exercise Sets/Reps/Dist Weight/Time
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 5 reps es 16 kg
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 5 reps es 16 kg
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 10 reps es 16 kg
Not for time.


Interesting. The first 20 push-ups were easy enough, the second not bad, the third… broken 3 times. No pace or intensity whatsoever. Swings were enough to up the resp rate and at the end of it, I could feel my quads. Nothing major, but it was there.

It’s a start.


  • Oats w pear, protein, almonds [4]
  • Tea
  • Coffee
  • Cottage cheese, almonds, pear [2]
  • Beef and mushroom pie, broccoli, beans
  • 1/2 an egg and bacon pie w spinach and avocado
  • Tea
  • Oats, protein, almonds, strawberries [2]

When I’m better, I’ll start training again. At this point I’d pretty much do anything to be rid of this cough and the runny nose. I do feel like I’m getting better, but progress is s-l-o-w.

It’s been 4-5 weeks since I’ve done any kind of training, and somewhere between 5 and 6 months since I’ve been out riding. My longest absence ever. :'(

I’m now both looking forward to and dreading returning to training. I miss it incredibly, but I’m a little scared to find out just how weak and breathless I will have become by the end of this illness.


  • Oats w/berries, protein, almonds [4]
  • Macchiato
  • Salad and chicken wrap [~4]
  • Pear
  • Apple, sardines, nuts [2]
  • Pork chop and vegies w olive oil
  • Tea
  • Cottage cheese, almonds, pear


I’ve been down and out since not feeling 100% back on Grand Final day, three weeks ago exactly. The big project at work was rocketing along, we were looking for a house every weekend and I was training as best I could in the hour or so I had free at night after getting home, playing with Claire, eating and spending some time with Fee. Bugs were going around work but I couldn’t remember the last time I’d been sick. Just keep eating clean and try to get as much sleep as you can, I’d think. And it worked pretty good for a while, but then a year’s worth of stress came to a head on GF night and after a couple of beers, a whiskey and some energetic playing around, we had a near-sleepless night with Claire and I woke up the next morning feeling less than stellar.

I took the Monday off and took care of bubs, who’d developed conjunctivitis after wiping boogers into her eyes. I felt worse on Tuesday and managed to catch the bung eye off Claire in spite of my best infection control practices, so we rolled down to the local bulk-billing clinic, feeling like shit with a pounding sinus and eyes full of custard. The doc gave us a quick look over and wrote up scripts for antibiotic eye drops and ointment, and a course of antibiotics for my sinus infection. We half joked about how quick the guy was to flip off a prescription for the AB but I picked up the course anyway, just wanting to get back to work as quickly as possible.

A week later I still felt awful. I’d blown, drained or coughed whatever was hiding behind my face out into my ears and down into my chest. Zero get up and go and a cough that toasted my voice over the course of about three days.

Back to the clinic. More antibiotics. ‘I’ve already had a course.’
‘That wouldn’t have done anything, your first infection was almost certainly viral.’ Great.

So off to the chemist again. Penicillin, more cold and flu tabs, cough medicine and on the clerk’s recommendation, senega and amonia expectorant – not pleasent stuff.

Almost another week off. I popped in on Thursday without a voice, did some ineffectual work and flat out crashed on the train home. Didn’t go back in Friday and spent the weekend feeling like arse. Monday rolled around with me half mad from being off so long and I decided to head in to work, making an appoinment with the Kensington Chinese medical centre to get their angle on the horror cough, which by now was uncontrollable and strong enough to have me doubled up and seeing stars.

‘Hot lungs’ was their diagnosis, and an hour of accupuncture (my first time) did seem to help remarkably. They gave me two small bottles of tiny herbal pills and charged a meagre $45 for the 90 mintues of the most attentive care I’d seen since the beginning. The pills eased the symptoms somewhat but it was clear that I wasn’t getting better. I was, however, getting desperate.

Tuesday wasn’t bad but I nose-dived again that night and caught a ride to Melbounre with Fee for the sole purpose of visiting my awesome masseur’s Naturopath wife. At this point she was my Obi-wan, my only hope. She took my whole story (looking rather cross at the rapid antibiotic prescriptions but trying to hide it), my blood pressure, had a good look in my eyes, down my throat and at my tongue.

Here’s the deal according to her, and it seems to make sense to me. You take a year’s worth of higher than usual sustained stress and throw in a viral infection. Bang. The first batch of antibiotics does jack all except mash the immune system. The second dose just makes sure it goes down, so while the prevailing bug clears up, secondary and tertiary infecitons are already waiting in the wings. That explains the circularly evolving symptoms (sinus, ears, throat, chest, three different and equally nasty coughs).

Apparently the Chinese herbs are a-ok and doing me good, I’m to keep taking them. I also walked out with nigh on $150 (ouch) worth of high powered buffered B and C, an immune specific probiotic, immune gut bug food, and a garlic-eccinacea probiotic mix. The plan: beef up the immune system and let it do the job it’s supposed to do. Drink well, rest up, and call if I’m not better by Tuesday. If it works it’ll be the best $150 I’ve ever spent.

So far so good. The cough is under control, loosening and deminishing. It ain’t pretty but mucus production is waaay up, and I’m blowing and hocking a thick river of spent white blood cells which I guess is a sign of some kind of intracellar warfare. Go little immunoguys, go! I slept in hardcore yesterday, dallied around the house and then crashed for a 4 hour nap in the afternoon. It bit me in the arse come bed time though, and I lay awake staring at the ceiling, getting annoyed by insignificant creases in the pillow case until almost 0430. The good news is that in spite of that, I do feel slightly better again today. The fingers are still crossed but I’m starting to hope.

I think a return to training is probably still another full week away. I’m not even going to recognise better when it comes. More likely that I’ll feel 100% when I get to somewhere around 80, and that’s a dangerous thing. I’ll bide my time, but that’s a full month off, and not just resting. It’s the longest I’ve ever been sick in my life – and it sucks to think that my early visits to the doctor may have been a contributing factor.

I picked up the 16kg KB tonight and man, it feels significantly heavier than I remembered. *sigh* Well, I guess we can only make the best of the journey back. Maybe I’ll pick that clinic up some of those ‘common colds need common sense’ posters.


It was back to work yesterday, feeling a little tired from being up coughing, but otherwise I’ve been feeling ok. Not much voice though. After another night of coughing I figured I’d do myself (and Fee) a favour and see if I could get something from the Doc to take care of it on my way to work.

It turns out that I now have a throat infection, a secondary infection to what they think was originally some kind of nasty virus. So with orders to ‘Rest! Or you won’t get better!’ and another course of antibiotics I was sent home.

Mostly zone, mostly paleo, with a lot of ginger/honey/lemon tea and occasional, ‘ahh wtf, I’m sick’ sugar spikes. ;)


Still sick.

Just no go – super tired, nasty chest cough, stubborn lung butter, pressurized ears.

The eyes have cleared up but everything else is just as bad. The antibiotics don’t seem to be doing much. Fee came home with a bottle from the chemist labeled SENEGA AND AMMONIA MIXTURE last night. I didn’t even know you could drink ammonia without dying! Anyway, the net effect is that you curl up into a ball and cough until you see stars – hopefully hacking up the lung butter. Seemed to work last night but I’ve got a way to go.



Claire transformed her boogery nose into double-barrelled conjunctivitis. I picked up a sore throat on the back of a big-ish weekend and not enough sleep. Maybe it was that flu from a couple of weeks ago that never got completely stomped. By Monday evening it was more than a cold – more like a nasty sinus infection with the killer aches and pains and that ‘someone’s inflating a balloon inside my head’ feeling. Sore neck, the works.

Tuesday the conjunctivitis lived up to it’s ultra contageous reputation and despite all precautions I got it bad in my right eye. We all went to the doctor and got enough prescribed enough antibiotics to wipe out a small villiage (of oversized malicious bacteria).

Wednesday morning the boogers are gone, the eye is on the mend but I’ve acquired an awful(ly annoying) chest cough and painful ears… Maybe that’s where the boogers went. This sucks.

On the up side:
We bought a house in West Footscray! It’s big and nice. Better than we ever hoped for.
Being sick means lots of time at home with Claire.


October 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