Archive for June 2009


Eva (scaled)
Run 800m
30 KB swings @ 16 kg (Rx: 24kg)
15 pull-ups (Rx: 30)
x 3 rounds (Rx: 5)

Time: 17:53

We did this with Doug in the North Melbourne park, with Pete coaching abley. We scaled Doug back to a 400m run, 10 swings at 12kg and 10 jumping pullups to keep the intensity up and he did well, finishing in a hard 10:45.


  • Oats w/apple, WPI, almonds [4/4/6]
  • Coffee
  • Banana
  • Chicken schnitzel and veggie wrap [4/4/4]
  • Sardines, almonds, apple [2/2/4]
  • Kangaroo, eggplant & zucchini, oilve oil [4/2/4]
  • Tea
  • Tim Tam biscuit [0/2/0]


Squat: 97.5 kg
Press: 52.5 kg (=PR)
Deadlift: 120 kg

A relatively expediated search for current 1 rep maxes. The deadlift was conservative but it was a “smart” call to stop there. Press was really good all things considered – failed at 55 kg due to poor form more than anything else.


  • Apple, mandarin, two carrots, WPI, almonds [4/4/6]
  • Coffee
  • Lamb shank w veggies + nuts [4/4/6]
  • Peppermint tea
  • Apple, kiwi fruit, almonds, sardines [2/3/4]
  • Apple
  • 3 saussages, veggies w olive oil, mandarin [4/4/6]

I feel like I’ve been running at 85% for almost three weeks.

I’ll be in bed before 10 tonight, and gunning all the way through to whenever Claire wakes up.

Food has been good. A little stricter on the zone, and much better on the paleo. I just need to slay this cough and get back to the training. I have this morning four and a half months ago in mind as the place I want to return to.

VeloGOGO has been keeping the fire stoked.


  • Oats w/WPI, apple, almonds [4/4/6]
  • Peppermint tea
  • Chicken and veggie salad w olive oil and avocado [4/4/4]
  • Coffee
  • Sardines, almonds [2/0/4]
  • Lamb shanks w veggies ~[4/4/4]
  • Tea
  • Cottage cheese, 1/2 apple, almonds [1/1/3]


P1 Holds two DBs at the rack position (Steve: 20kg, Doug: 15kg) while…
P2 Rows 250m
x3 rounds



  • Oats w/WPI, apple, macadamias [4/4/4]
  • Coffee
  • Chicken stir fry w veggies, beef burgundy pie w salad
  • Coffee
  • Two eggs, orange, macadamias [2/2/2]
  • Pork chop, veggies, olive oil [4/4/4]
  • Tea
Tags: , ,

Still feeling well under 100%. Went to work but really felt like I should have stayed home later on in the day. This is really annoying.


  • Oats w/WPI, macadamias, pear [4/4/4]
  • Coffee
  • Tuna w veggie salad + avocado [4/4/4]
  • 2 slices of fruit toast w butter, Chai tea w honey [0/5/1]
  • Apple
  • Zucchini ribbons w bolognaise sauce [4/4/2]
  • Tea
  • Tea w fruit, nut and sesame seed slice [0/2/2?]
  • Tea

Fee was up all Saturday night, sick as a dog. I picked up the bug about 4-5pm Sunday, but with the other end of the stick. We managed to keep Claire from getting it but man, that was nasty. Gastro + small child demands != fun.

The day after for both of us was one of just total exhaustion and emptiness.

The sore throat from last week is back again today, but with good food and plenty of rest I can kill that pretty easily.

Tags: ,

An extra to put me a day behind the mainsite.


Fight Gone Bad
20 kg Thruster (sub for wall ball)
35 kg SDHP
20″ Box jump
35 kg Push-press
Row (for calories)

1:00 each station.
x 3 rounds

Round 1: 112
Round 2: 74
Round 3: 106
Total: 292
PR!! (old PR: 283)

I screwed up and missed the 1:00 rest at the end of the first round, which goes a long way to explaining the catastrophic second round. I took a double rest at the end of round two to balance it out and hit round three pretty hard. The 35kg movements were hard, but not as awful as they have been. Making meaningful progress on this will mean getting strong enough on those not to have to put the bar down.

Happy with the PR, especially at the end of a fairly good cycle and coming off of not feeling 100%. 300 is in sight!


  • Oats w/WPI, macadamias, apple [4/4/8]
  • Coffee
  • Cold roast chicken w salad and olive oil [4/4/6]
  • Coffee
  • Sardines, orange, macadamias [2/2/4]
  • Vietnamese scallops and ginger w a little rice & chicken noodle soup ~[3/4/2]
  • Tea, 1/2 a blueberry scone [0/2/0]


Front squat
5 @ 57.5 kg
5 @ 57.5 kg
5 @ 62.5 kg
5 @ 65 kg
5 @ 67.5 kg

Squats weren’t too bad given recent history and a standing 5RM PR of 70 kg.


Planche progressions 1
12 x 5 second tuck planches on parallets
5 x 3 front lever tuck rows
5 x 3 handstand push-up progressions


5 V-up tucks
5 Single leg squats (pistols)
5 Deck squats
x 3 rounds

Squats weren’t too bad given recent history and a standing 5RM PR of 70 kg.

Led by Brother Pete, we’re trying to address our (serious) gymnastic weaknesses. It was a much bigger part of early CrossFit programming, it ought to have enormous carry over, and it fits in well. We’ll see how it goes.


  • Oats w/WPI, pear, macadamias [4/4/8]
  • Coffee
  • Chicken and veggie wrap [4/4/6]
  • Coffee
  • Sardines, macadamias, apple [2/2/6]
  • 3 egg chicken omelette w olive oil + mandarin
  • Tea

June 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