Archive for August 2009

Woke up feeling nauseous. I dropped Doug a text to say I’d be skipping training this morning, dropped Claire and Fee off and headed into work with the intention of making some headway on the iPhone apps design review.

Work was nothing but seasickness. ‘I’m going home right after I [insert task here]’ until 1pm, then home and onto the couch with the aches, chills and Monday’s churning guts. I fell asleep with the header cranked, down jacket on and under mah blanky, and woke up hot as hell; as you do.

Last week I was in bed by 10:30 pretty much every night. Training was consistent and hard and fun, and the time for freelancing wasn’t too hard to find. This week has been thick and gooey. Hard to blow the cobwebs out. Late nights thinking and reading about photography, a siren song I’ve avoided so deftly for the past few years.

Finally, although Wednesday’s workout was supposed to be a moderate-hard return after Monday’s illness – and I did take a break or two – I don’t think I’ve ever had DOMS this bad in my upper body. My shoulders are justifiably achey, but it’s either side of the elbow that is killing me.


  • Oats w/WPI, almonds, pear [4/4/8]
  • Peppermint tea
  • Small bowl of pasta w bolognaise sauce [3/3/1]
  • Black tea


Dynamic stretching, joint rotations, push-ups, squats, press.

5 Thrusters
7 Hang power clean
All @ 35kg. Doug @ 20kg. Rx = 42.5kg

AMRAP in 20 min = 10
Doug = 6

Not an easy one by a long shot, but it felt manageable. Doug gave it everything and breakfast threaten to come back at him. My efforts encourage and cue Doug made for great excuses to brake up my own sets, which I was happy to do given how I felt on Monday and knowing that the antibiotics are probably tearing me up on the inside.

Hugely improved form from D-Mac all around. Heels stayed planted and full ROM on the thrusters (which turned into snatches for a couple of anaerobic reps – hehe), SDHP obeyed the core to extremity principle as much as form breakdown under that kind of effort would allow. HPC? The understanding is there, and so is the ability, but it’ll take some more ingraining before it will stick under duress.

Saturday & Sunday: Rest.
Monday: Giardia!
Tuesday: Fixed, thanks to nuclear powered antibiotics. I now have an awful taste in the back of my mouth.



150 dumbbell thrusters @ 10 kg DBs (Rx: wall ball @ 9kg ball)
Time: 11:32

Went for DB thrusters at 10kg each with the idea that it would make it more like throwing and catching. It didn’t. Shoulder burn-out kept things from getting overly metabolic and the legs were fine the whole time. BB thrusters still seem like the best sub.


  • Oats w/WPI, almonds, apple [4/4/8]
  • Coffee
  • Apple [0/2/0]
  • Cauliflower + haloumi fritters, muesli + plum and rhubarb compote [0/4/2]
  • Coffee
  • Orange, kiwi fruit [0/3/0]
  • Pork chop w sauteed asian greens [4/2/4]
  • Apple crumble w cream [0/4/2]
  • Tea


4 x 2 miles @ best possible pace.
Don’t slow more than 5sec. Foul = 3:00 isometric squat.
2min recoveries.

1: 8:34
2: 8:41
3: 8:39
4: 8:15
Split details


Hard to know exactly how to pace early on. It’s easy to look at the notation for these workouts and think they’ll be very quick, and they are compared to a lot of CF WODs, but they aren’t something you can just do before going to bed (duh!). Looking negligibly easy on paper but being truthfull painful could be the reason these got procrastinated into not happening for so long.

An interesting note on on tempo and an explanation for the last effort: First three intervals are “best steady pace”. The last one is with cadence paced to music. More hurty, but actually better psychologically. Check the cadence/speed graph below the player. 2 x Well It’s True That We Love One Another; the kick up at the end is Black Math. Thanks Jack. ;)


  • Oats w/WPI, blueberries, apple, almonds [4/5/8]
  • Coffee
  • Dark chocolate muffin [0/3/1]
  • Lamb souvalaki [3/4/4]
  • Coffee
  • Two apples, almonds [0/4/6]
  • Lamb shanks w veggies + almonds [4/3/6]


Warm-up with pressing and joint rotations.

1 @ 50 kg
1 @ 52.5 kg
1 @ 55 kg
1 @ 57.5 kg
1 @ 60 kg
1 @ 62.5 kg
1 @ 67.5 kg

1 @ 45 kg
1 @ 47.5 kg
1 @ 50 kg
1 @ 52.5 kg
1 @ 55 kg
1 @ 57.5 kg
1 @ 60 kg

Doug’s first heavy session! We worked on getting technique right with a 20kg bar before moving over to the rack. Aside from a bit too much lean back in the initiation of the push his technique is solid. Slowness in the extension in the last three reps shows he did a better job of approaching 1RM than I did. I wasn’t sure what to expect of myself for this one, but it’s possible I had another 5 kg in me. Going heavy overhead in the work gym isn’t a happy thing to do though…


2:00 Double unders
2:00 Sit-ups
1:30 Double unders
1:30 Sit-ups
1:00 Double unders
1:00 Sit-ups
0:30 Double unders
0:30 Sit-ups

98 / 42
88 / 33
48 / 20
33 / 12
Totals: 267 / 107

Perhaps the ‘easiest’ Crossfit workout ever. The double unders keep things moving, but even at a sprint there’s a rythm that keeps it managable. Situps are the rest, and there’s more rest than taxation. Bare feet make a great incentive to keep mistakes with the rope to a minimum. Chaffed the hell out of my butt doing the situps.


After a week off…

TT to Neil’s house and back
CFE: 40km time trial.

My place to Neils – and back – route as prescribed by the Garmin. Crazy back roads on the way there. Crazy misdirection and second guessing the machine on the way home. Possibly themost convoluted route ever, and because of the backtracking and slowing to read street signs it was far from a true ITT, but it was a good hard tempo in the wind and fun to be back out on the bike, cutting through the night.

GPS data.

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Feeing pretty drained from the race, the carb binge and the interrupted sleep. Claire is getting her canine teeth and waking up about 20 minutes after we go to bed (no matter when that is), and somewhere between 4:30 and 6am, without any intent of returning to sleep until morning nap time.

The contrast between the week of PRs and copping an absolute smashing in yesterday’s race shouldn’t be messing with my head – it makes perfect sense – but it is. I feel desperate to ride more, but it’s also been one of those days where life feels too full.

Work was an uphill battle, freelance is a burden I wish I hadn’t signed up for, and training, or just aimless rolling, is something I’d love to be doing but it’s so far down the list it’s not funny.


  • Oats w/WPI, pear, almonds [4/3/8]
  • Coffee
  • Apple
  • Coffee (thanks Pete)
  • Thai chicken red curry soup
  • Coffee
  • Almonds, sardines
  • Two small slices of cake
  • One square of dark chocolate (thanks Pete)
  • Roast lamb w roast veggies (thanks Fee)
  • Apple and plum pie w cream (thanks Una)
  • Tea

XC race

Chum Creek XC
GPS data here

Holy crap that was hard. Here’s what you need to know:
4 laps, 4km per lap, 1:40 time to complete = an average speed only slightly above walking pace and one DFL.

As Neil advised me on Friday: “Make sure your bike has no issues changing into granny gear. It doesn’t matter so much if you can’t change out.”

Chum Creek

It doesn’t seem so funny now.

Food (cheat day)

  • Oats w/WPI, pear, almonds [4/5/8]
  • Coffee
  • 500mL of Endura + protein (DIY Optimizer)
  • 1 Espresso Gu
  • 1 apple, 2 carrots
  • Urban Burger with the lot
  • Coffee
  • Two of Fee and Claire’s choc-chip cookies
  • Tea
  • Roast lamb rump w carrot mash
  • Coffee
  • Tea
  • Two choc chip cookies
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August 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