Archive for July 2009


Run 5 km
Course + data
Time: 24:00

Really nice morning for a run along the river. Form never broke down too much, but it started to take some attention to keep it there, especially in the last km or so. This is my first accurate 5k, so it’s nice to have the benchmark set. Calves will be sore tomorrow for sure :)


  • Oats w/WPI, pear, almond butter [4/4/6]
  • Coffee
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“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (rings)
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
40 Knees to elbows (rings) (Rx: 50 on bar)
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 16 kg)
50 Thrusters @ 30 kg (Rx: Wall ball @ 11 kg
50 Burpees
50 Double-unders

Time: 0:34:00.3

Eight minutes flat going into the K2Es, and then it was like wading through treacle. They suck even harder than usual on the rings. Thrusters felt really heavy and came in sets of five and six but given the ring K2E issue I’m not too disappointed with that time.


  • Oats w/WPI, pear, 1/2 tsp almond butter [5/4/2]
  • Coffee
  • Pumpkins + chicken soup w olive oil [3/4/4]
  • Macchiato, 1/2 gingerbread muffin [0/3/1]?
  • Sardines, apple, almonds [2/2/3]
  • Meat pie w veggies + olive oil [3/3/4]

Rest, carboverload. Whacha gonna do when you turn up for dinner where entree is four kinds of bread leading into big plates of pasta? Suck it up!

The “official” rest day.

Food (Monday)

  • Almond butter pancakes w apple + three strawberries [5/3/8]
  • Coffee
  • Tuna + veggie salad w olive oil [4/4/8]
  • Sardines, almonds, apple [2/2/4]
  • Roast chicken w roast veggies + olive oil [4/3/4]
  • Tea
  • Two small pieces of hedgehog, two small pieces of dark chocolate [0/2/0]
  • Cottage cheese, pear, almond butter [2/2/2]


7 x 1 Hang Power Clean
1. @ 50 kg
2. @ 55 kg
3. @ 60 kg
4. @ 62.5 kg
5. @ 65 kg
6. @ 67.5 kg (Fail)
7. @ 60 kg

All good up to 65, although my stance moved a little wide on the catch. 67.5 just wouldn’t come up though. I don’t think it was for lack of strength, but technique. It would be really good to have someone to coach me on this. I had the same problem last time.



2 x 12 min on : 2 min off
Interval 1: 4.2 km @ Avg 21 / Max 25.4 km/h ♥166/171
Interval 2: 4.13 km @ Avg 20.7 / Max 27.1 km/h ♥166/177

Pearl Jam, VS


  • Oats w/WPI, 1/2 apple, strawberry, almonds [4/3/6]
  • Two sausages w onion in bread [3/4/2]
  • 1/3 cup of yoghurt [1/2/1]?
  • Coffee
  • Omelette w mascapone + salmon [3/0/2]
  • 500g steak w roast veggies + glass of red wine, 1 tsp almond butter [6/3/4]


Five rounds for time of:
400 meter run
15 Overhead squats @ 35kg (Rx: 42.5kg)
Time: 17:30ish PR!

Well, you just never know. After a night of broken sleep I woke up feeling a little sub-standard and almost skipped the WOD completely. I headed up to the work gym unsure if I’d tackle Nancy or not (solid iron weight make dumping the bar a non-option). The warm-up felt bad. 25kg on the bar for 10 reps felt very difficult but I decided to suck it up and at least put a score on the board.

Running on the treadmill is a mixed bag – it takes a full 40 seconds to come up to full speed (and in the latter rounds holding a finger steady on the ‘+’ button became a challenge, but in the final 150m of any given round it’s easier to resist dialling down the speed than it is to resist the same urge outside.

Unbroken OHS for the first three rounds. Broken once in round 4 and three times in round 5. Runs were increasingly fast, the final one done at 18 (km/h?) with an incline of 2 and felt good save for a blister on each of my big toes – a consequence of being barefoot.

I’m pretty happy with that time, mostly because I’ve been looking back over this log thinking that I’m not as fit or as disciplined as I once was. It’s nice to see evidence that maybe that isn’t the case.


  • Oats w/WPI, apple, almonds [4/4/8]
  • Coffee
  • Chicken and salad wrap w egg [4/4/4]
  • Coffee
  • WPI, two small oranges, almonds [2/2/6]
  • 4 egg omelette + ham, broccoli, cheese, brussels sprout and olive oil + almond butter and a few M&Ms [4.5/4/6]
  • Hot cocoa w 1tsp honey
  • Oats (cooked) w blueberries, WPI and almonds [2/4/6]
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  • Oats w/WPI, apple, almonds [4/4/6]
  • Coffee
  • Chicken souvalaki wrap, small tub of mango yoghurt, lasagne [holy shit]
  • Apple, almonds [0/2/6]
  • Coffee
  • Beef and veggie stew, almond butter [3/4/4]
  • Hot cocoa [0/1/0]

Got all psyched up for the 1RM thrusters right as Fee and Claire walked in the door. Wasn’t hard enough to go do them in the cold and the dark. Crap.

July 2009
« Jun   Aug »

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