Archive for December 2008


100 skips
50 double-unders
With a 16kg KB:
5 x 1 arm swing each side
5 x RTW each direction
5 x Figure 8 each direction
5 x 1/2 Get-up
5 x Halo
10 x Swing @ 24kg KB

For reps in 7 minutes:
Handstand-Pushup ladder (score highest unbroken set)

Alternating burpess / knees-to-elbows:
Burpees: 10-1 ladder
K2E: 1-10 ladder
First round looks like: 10 burpees, 1 K2E…
Goal is but speed with unbroken sets.

10 sets of 10 GHD Sit-ups
Try to go straight through on all 10 reps for each set, rest as needed in between sets.

Exercise Sets/Reps/Dist Weight/Time
HSPU & Handstand practice Partial ROM negatives on HSPU. Decent form on HS. 7:00
Burpee / K2E ladder couplet 10-1 / 1-10 reps


GHD sit-ups 10 x 10 reps 0 kg
Swings (Russian, soft-style) 50 reps 16 kg


I don’t have a even a full ROM negative HSPU so I worked on the partials and handstand holds. I’m getting better at kicking up into the handstand. Worked on going hollow.

In the burpee/K2E ladder couplet the burpees were easy and the K2Es were hard. Singles and doubles the whole way through with variable form.

Improvised GHD situps (24″ box, outdoor table) started out strong but got really hard on the back by the last set as the front side of the ‘core’ hit failure. Finished with ‘soft-style’ Russian swings to loosen up the lower back.

Off the back of a couple of days of not being careful with food. Kind-of a food ‘holiday’.

  • Oats w/WPI, almonds, apple [4]
  • Tea
  • Coffee
  • Hamburger w the lot (1/2 bun only)
  • Coffee
  • Chicken parmajana w veggies + oliv oil
  • Tea


The instructions were:
Take 10 min to work on your double unders for speed maintenance – pick a number you like that you can maintain for multiple sets and work at that for 10 min

Rest 5 min warming up the jerk, then:

5 sets for times:
7 x Push jerk @ 80% bodyweight (=55kg)
20 x Pull-ups
Rest 4 times the amount of time it took you to do the set.
Ensure you go hard each set; goal is no fractions and high power endurance!


Which panned out like this:
Double-unders in sets of 20 for 5 min until jump rope broke. Push-jerk/pull-ups turned into 5×5 push-jerks at the prescribed weight, which was pretty much my 5RM anyway, with 5×1 strict pull-ups and too much rest between sets, which totally changed the work-out, leading to abandonment at the fifth round when the jerks started getting sketchy.

Didn’t feel terribly good the whole workout – not much sleep with Claire’s teeth keeping us up from about 4-6am.


5 Pullups
10 Push-ups
15 Squats
AMRAP in 20 min


11 … geez …


Felt consistent but turned out to be pretty damn slow. Used dirt in the absence of chalk, Fee’s parents’ carport for the pull-ups. Push-up strength sucked. Pete got 19 rounds including a walk across the park to the drinking fountain! Eep.


Not perfect but nowhere near as bad as you’d expect.

December 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