Archive for January 2009

Rest x3

Back to the main site WODs this week with any luck. Next mission is to get the pull-up bar erected in the back yard.


30 deck squats


3 x 5 pistols @ 10kg each side
1 x 30 box jumps @ 0kg
2 x 20 box jumps @ 24kg (2 x 12kg KB) / 20″ box
1 x 20 box jumps @ 32kg (2 x 16kg KB) / 20″ box
100 1/4 ROM jump squats @ 53kg BB
150 1/4 ROM jump squats @ 53kg BB
200 1/4 ROM jump squats @ 53kg BB


30 Hang squat clean @ aqua bag
20 Slam ball @ 20kg ball
15 Box jump press / jump down jerk @ 10kg ball


In 44° heat things got super humid super fast inside Jeff’s garage with four of us rotating through the work. So humid that when we stepped outside the dry 44° air felt cool… For a little while anyway.

Everything was ok until the 20kg ball slams, which hit me like a brick wall. I just could not push through them. Couldn’t catch the ball for the rebound, couldn’t keep decent form, couldn’t get a rhythm going. But the standout thing was that it’s still great fun to train with a bunch of like-minded people. Especially good to play with Jeff and Neil again.




A week off:

We’re back in Melbourne!


15m Overhead walking lunges @ 20kg barbell
21 Burpees
x5 rounds




One of those ones that sounds ok but sucks Sofa King hard if you hit it hard… Or at least it did for me today. Felt bad from the outset, fractioned at the 10th burpee and from then on just worked on the mental game. Major suckage in a still, 34°, humid as hell room but happy to have done it now that it’s over.


  • Tuna w peach, nectarine, almonds [4]
  • Coffee
  • Burger w the lot, tried not to eat too much of the bread
  • Apple, almonds
  • Rump steak, chicken skewers, salad w olive oil [~4, lower on carb]
  • 2 eggs, scrambled, olive oil, pear [2]

Well, things have been seeming to go pretty well lately. Food is good, workouts feel good, packing is going well, Claire is awesome… But I got up this morning and just wasn’t ‘on’. Napped a little on the train and found it hard to pick up much zap at work.

I was angling for some kind of a heavy squat and HSPU/press thing today but as the morning drew on it became increasingly clear that what might be a lot more helpful is to keep plugging away at the work, to recover a little today, have an early night and hit it hard again tomorrow.

Yesterday’s rowing work was really good. Hard in the head like bike intervals. Not as lactic, but more demanding on all over strength. There were a few times during that 2k that I just closed my eyes and stopped thinking about the finish.

I also chaffed my butt pretty bad. :0 That’s what you get for combining hard rowing with 40 degree heat and cotton boxers. Dude…


  • 4 eggs (boiled), peach, nectarine, almonds [4]
  • Coffee
  • Big fat chicken schnitzel, avocado & veggie wrap, almonds [~4]
  • Sardines, almonds, peach [2]
  • Tea
  • Salmon w ginger, butter, lemon, shallots, sautee’d veggies and a little ham
  • Tea
  • Cottage cheese, pear, almonds [2]


1 Power snatch
2 Overhead squats
2 Snatch balance
1 Hang power snatch
x5 @ 25kg
x5 @ 30kg

Row 300m
15 Push-ups
x 4



Row times:

0:58.4 / 1:04.7 / 1:03.4 / 1:00.4

Rest 5 min, then…
Row 2,000m




Snatch complex was good fun. Really good to work on the snatch balance again. Solid until the last set.

Row/Pushup intervals were hard and fast. Last two sets of push-ups fractioned, but otherwise pretty good. Focussed on keeping intensity up and ‘getting comfortable with uncomfortable’. Remember that lactate is a friend.

Rowing a 2k after intervals is hard. Hard to keep focus, hard to keep technique, hard to keep the pace steady. The metres just seem to tick off so slowly. No PRs here today but good for the mind alone.


  • Kanga bangers, almonds, peach, grapes [4]
  • Coffee
  • Chicken, avocado & salad wrap, almonds [4]
  • Coffee
  • Two eggs (boiled), almonds, peach [2]
  • Two rissoles, mini quiche, big salad [~4]
  • Cottage cheese, almonds, grapes [2]

Just a little HSPU and hang power clean practice before lunch.

The next two weeks will likely be pretty disrupted with the move back to the city. But after that things should really begin to get fun.

5 x 10 push-ups, 15 breaths between


  • Kanga bangers (2), apples (2), almonds [4]
  • Coffee
  • Salad, two small apricots, olive oil, kanga bangers (2)
  • Apple, peach, almonds (no can opener = no protein … oops)
  • Kangaroo fillet, chicken breast, stir-fry vegetable salad w olive oil [4, little extra protein]
  • Cottage cheese, almonds, fruit salad [~2]


How many sets of 20 double-unders in 7 minutes? (8)

21-15-9: KB Swings, Burpees
Focus on speed and intensity. Rest as needed between rounds to achieve no broken sets!


Exercise Sets/Reps/Dist Weight/Time
KB Swing 21 reps 24 kg
Burpees 21 reps 0 kg
KB Swing 15 reps 24 kg
Burpees 15 reps 0 kg
KB Swing 9 reps 24 kg
Burpees 9 reps 0 kg


5 KB Push press es, alternating @ 24kg
5 KB Press es @ 16kg
Max push-ups (15)


20 breaths only between rounds. Very hard on the last set of burpees, without consciously aiming to go through unbroken I probably would have stopped to try to recover for at least a couple of breaths somewhere in the last set. Swings felt surprisingly good.


  • Bacon and eggs, avocado, two apples [4]
  • Coffee
  • Ham, chicken, almonds, salad and fruit [~4]
  • Apple, almonds, sardines [2]
  • Roast lamb and veggies w olive oil [4]
  • Cottage cheese, 1/2 banana, cinnamon, almonds [2]
Tags: , ,


KB RTW @ 16kg, 10 each direction
1 Arm KB Swing @ 16kg, 10 each side
KB Swing @ 16kg, 10
Shoulder dislocates

10 @ broomstick
5 @ 20kg
5 @ 30kg
5 @ 35kg
5 @ 40kg
3 @ 45kg

5 x 3 Overhead Squat

3 @ 50kg
3 @ 55kg
3 @ 57.5kg Fail on #1
3 @ 55kg Fail on #1, hurt wrist lowering :(
3 @ 40kg
3 @ 40kg


What started out super well – exceding expectations – ended up sucking pretty bad. Everything up to 55kg felt good. Form was good and the weight challenging at 55, just a little hard on the wrists but that’s always been an issue with heavy OHS for me. Just need to work on rotating the elbows out and stretching the bar.

I didn’t get 57.5 up into the active shoulder lock-out and it was never right. 55 was the same, not even one rep. Even 50 was challenging then and with a few wobbles, and I hurt my left wrist with a really bad attempted drop back to the rack position. I took a short break, actually intending to quit there and do something else later in the day before deciding that that was a pretty weak resolution and going out for the final two sets at 40, wrist still uncomfortable and form still less than ideal.

Too long a warm-up? It didn’t feel like it. Normally with OHS the more I warm up the better it is. Maybe I just fell out of the head game, but it felt like the key to it was not hitting that active shoulder on the push-press into position.

The good news is paleo breakfast three days running!


  • 4 eggs scambled, olive oil, two apples [4]
  • Coffee
  • Chicken, salad, almonds [4]
  • Beef stir fry, almonds [~4]
  • Cottage cheese, almonds, apple


  • Ham, almonds, apple, peach [4]
  • Coffee
  • Chicken schnitzel, avocado & salad wrap + almonds [4]
  • Apple, almonds [2] (forgot protein)
  • Steak, tomato and pear salads, olive oil [4]
  • Cottage cheese, strawberries, almonds [2]

January 2009

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