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]

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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


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