Archive for November 2009

Barrelling past the Forrest Football Club oval, soon-to-be race HQ for the 2009 Kona 24, car filled and straining against a hasty cataclysm of mountain bike paraphernalia, race “nutrition”, Herself, and the various miscellanea and mood-contingent items required to successfully take a two year old kid into the field, it occurred to me that maybe I should be spending the night right there. I’d wake up from an unbroken sleep with nothing to organise and nowhere to be. Ready for action!

In the following instant a sheet of lightning, the kind so bright it reduces the world to a jagged film noire linocut impression – sharp, gleaming raindrops rushing at you in some long but imperceptible moment before they blat across the windscreen – erased that thought completely and I relaxed. I backed off of the accelerator as the road twisted back on itself and into the rainforest again, quietly pleased at the idea of sleeping under steel and wood, in a real bed, under a doona, wife at my side, hot shower and breakfast facilities at the ready on waking.

The storm lasted most of the night, keeping those hardy and organised fools who’d made it to camp the night before from sleeping, and seeping into trails already soaked by a week of unseasonal rain. While Fee and her family headed into Apollo Bay for the morning I finished up breakfast, had a long shower and headed up to get started on burning the fuse.

Neil pulled the first turn. His enthusiasm, turn of speed and ability made any other way seem like madness. Ash, our able last minute ring-in ponied up next and pushed us up the order with David following, leaving me to push hard against the erosion of an impossible standard.

Kona 24 2009

It showered on and off through the opening laps. I did my first in relative sunshine and managed to pick clean lines in spite of a good case of Grandpa-back. Without anything to base them on, I’d shed all expectations of myself for the race, instead making my aims to ride into the race and to experience it openly and fully, taking Moody’s approach that whatever it will be, it will be fun. ‘No path to happiness‘ and all that jazz.

I sent Neil off for his second with a solid bro-fist and the heavens opened, and more or less stayed open as daylight closed. While I got down into the rhythm of good team endurance racing – get out of kit (if wet), stretch, eat, clean bike, get seated or horizontal and either rest up or talk shit – the weather settled into a slow tempo swing between drizzle and rain.

FGP organisers re-routed the first loop to save rapidly disintegrating trails from destruction, a decision worthy of praise as much for it’s efficacious implementation as its responsibility, but nothing was going to save our drivetrains. Jim’s CBD Cycles team pulled the pin and turned to vino around ten o’clock and had company. A good number of people simply packed up and left, the sound of expensive parts and frames grinding away under the Forrest slurry a tangible parallel to the very real abrasion that racing in the muck had on the psyche.

Kona 24 2009

My hardest friends found shockingly unfamiliar reasons to justify calling it a night. Jim’s bike was too new and too good to be subjected to the abuse. Neil’s too, and there was the continuity of training to think about. My head swam, and I struggled to decide whether I was being stupid or they were, but experience was on their side. I tried to throw Neil a few mental lifelines, but when they failed I let him retire without much goading, knowing that being pressed into suffering doesn’t produce much other than loathing and that my own attitude was just as unpredictable beyond the current moment. Ash, Dave and I pledged only to ride ‘one more lap’, and that’s how the next rotation went. When my light failed (again!) I rode in the wash of a soloist and had a great chat. (Nathan, thanks if you’re reading!) It’s easy to pick the soloists as you come up on them – they’re ride far too well to be going so slow, absolute paragons of smooth.

When midnight passed without any commitment to press through, Ash and Dave hatched a plan to ride doubles till dawn so that we could all catch a few winks. It sounded good to me and I headed out for another lap on Jim’s spare lamp. The night lap was a perfect dose of tempo inducing fire-road and eerily beautiful single-track. You could just ride yourself into it, without arm warmers the shivers disappeared after five minutes and it was easy to slowly lift the pace over delightfully solid ground. Technicality was at a minimum save for a single greasy climb. I never saw it in the light, and never saw another person clean it but it never presented a problem for me. All I knew was that if I dabbed I was gone, and that so long as I was upright and could connect the dots of traction picked from the beam I was passing people, strangers shouting encouragement.

I rolled into transition at the end of a roaring, open 60 km/h downhill warmly pleased with the race. Tagged Ash, wished him a good lap and tumbled into my tent to shovel in more fruit, nuts and home-made banana bread. Already beginning to doze, I diligently set my alarm on my iPhone: 3:40, hit the home key and rolled myself up in sleeping bag to drift away in the kind of dumb, opiate-pleased state only a doofus who just cancelled his wake-up alarm can drift away in.

Kona 24 2009

I floated in and out of semi-sleep – a good thing if you’re racing – for what seemed like ages, very well pleased that the race, and my enjoyment of it, was going so well. So well that this rest was seeming luxuriously long. Almost achingly long, but I resisted the urge to actually break the surface of consciousness by lighting up the clock until I couldn’t stand it. And when I did I felt suddenly cold: 4:13.

I didn’t know how long Dave had waited for me at transition after his double lap, but I knew that he couldn’t have woken me because he didn’t know which tent I was in anyway. I also knew in my stomach that there was no way we in sight of the podium any more. I’d fucked the race. Dave wasn’t so dramatic. He gave me an almost cheerful ‘Where’ve you been?’, sent me off and told me Neil would be up for the post-dawn lap so I may only need to do a single. I didn’t deserve the dawn lap but did watch white ghost-gum columns descend from a cathedral ceiling of mist toward pale lichen iridescence, an ethereal carpet, parted only by a tyre-wide trail under a concert of waking winged life.

Neil was waiting in transition looking decidedly unhappy. I wanted to tell him that I still owed the team a double lap but I didn’t even get to open my mouth. He saddled up, said “I feel so fucking guilty” and powered away.

I went and checked the results screen. We weren’t on the first page any more.

Kona 24 2009

Neil pulled a strong double lap off the back of what seemed to be an internal need for redemption, demons clearly on his back. Ash went out next and came back looking wrecked, vision failing. Neil and I agreed to pull a final double each, figuring our failings for the night needed atonement. Tightening muscles and neglected eating after the onset of sugar-induced flavour fatigue had me expecting cramps. They never came, but midway through the lap I hit the wall hard. What should have been a fun and flowing trail unfurled as a painfully infinite death-march. I moved forward, even passed people, but I only had one speed. Max speed was min speed. I only wanted it to end.

On the fire-road roll back to home base opened up again I contemplated pushing bodily signals out of mind just long enough to swing through transition and commit to another round, but a series of spew-burps made up my mind. I walked bluntly out of transition across the oval, saw Neil and told him ‘I’m done.’ He lit up, grabbed a handful of vanilla Gu’s and his bike and started running. Someone saw him and asked about the excessive rocket fuel. He just held up three fingers and ran out to clock a triple redemption.

Kona 24 2009

I began to pack, gave up and went to find some water. Finding a queue at the Soul Kitchen truck I sat down in the  sun and let my head kink backward, unsupported, until the line dissipated but by then I couldn’t stand up. I just sat there, feeling gravity tug on my skeleton of lead. Chris Q came and asked, was I was ok, dude? Not really, but I’d like some water. He came back with water, and that was enough to get me to the close of business.

Neil rocked a triple set of negative split laps to drag us from 11th to 6th place. David’s ridiculously light and obscenely expensive cranks resisted the worst conditions with ease. His ExtraLight jockey wheels had not, having ground completely down to the axles. Jason didn’t say much, but his face spoke volumes and I think he’ll carry the experience into a better performance next time. Ryan, as always a smiling machine of a guy, qualified for the Worlds in his first solo effort. On a single speed. Without suspension. Harden the fuck up indeed.

Kona 24 2009

My food plan, fun as it was in the beginning with it’s extra sugar, would have been better based on the reliable trifecta of starchy carbs, fat and protein so it’ll be rice and mixed potato salad next time. I’m happy that — stomach virus aside — each lap felt better than the last. I’m happy to have felt good off the back of so few hours in the saddle and fucking stoked to be one of very few (as far as I can tell) to have cleaned the greasy climb every time I encountered it. I’m less pleased to be 8-10 minutes a lap slower than everyone else on the team and will be looking at a remedy to that … somehow. But mostly I’m happy with my current ability to pilot the mental vehicle, so to speak. I’m quizzing Neil on his experience in the hope that I’ll lean enough about the difference to repeat mine, and prevent a repeat of his.

Huge thanks are owed to my teammates, especially Ash, Baum (as always), Full Gas and the Forrest trail community.

Kona 24 2009

Kona 24 2009Kona 24 2009Kona 24 2009

Thanks to David for most of these shots.

Tags: , , ,

Just getting everything organised for the Kona 24 Hour…

I’ve really got no idea how I’ll go. I’m feeling underprepared, but am trying to remember that I put in some very hard work just before we went to Noosa — still, I’m not sure how much faith I can put in the CFE protocol with what has to be a vastly withered aerobic base now.

The food plan is a little more relaxed than last time and will be biased toward getting the carbs in. Tinned fish, nuts, sweet potato and cinnamon applesauce worked well at the Mont but weren’t exactly pleasant to chow down on in the graveyard hours so I’m going to relax the rules a little this time.


High bar back squat
5 @ 42.5 kg
5 @ 42.5 kg
5 @ 62.5 kg
5 @ 72.5 kg
5 @  77.5 kg


Row 2,000 m
= 7:15.4 (PR) @ 25 SPM, no other stats today. Here’s what it was like a year and a half ago.


5 x Russian sit-up @ 20 kg
5 x Pistols @ 7.5 kg (arms extended)


Squats were below what you’d typically think of as work sets, although the last set uncovered the sticking point. We’ll address that after the race though.

A PR by 12 whole seconds and then some on the row! I’d like to think this means I’ve become meaningfully fitter, but I think I can put a lot of those seconds down to technique, which I has improved considerably since then. It wasn’t a gentle session by any means, but it wasn’t a trip into the pain cave either, this being race week and there are likely better times to be gotten than this one.


It’s a little sad to read about shenanigans (Robb, Robb again, Greg Everrett, Dutchanother point of view) at the CrossFit Black Box Summit which, if you read the roster of speakers sounded like it would have been on everyone’s wish-list. What does it sound like to me? Epic growing pains, maybe some wrong personalities and skill-sets at the helm, some definite confusion as to what “brand” and “open source” mean and some serious misunderstanding of the implications of what the intertwining of the two means in the contexts that CFHQ and the affiliate-on-the-street find themselves.

What matters? Same as it ever was.

“And what is good, Phaedrus,
And what is not good—
Need we ask anyone to tell us these things?”
Robert M. Pirsig (Zen and the Art of Motorcycle Maintenance: An Inquiry Into Values)



Back on track

  • Tuna, almonds, two carrots, coconut cream
  • Coffee
  • Two eggs, salmon, spinach, two chipolatas, mushrooms, avocado
  • Coffee
  • Almonds, pear
  • Meat pie, cashew nuts
  • Tea
  • Carrot, coconut cream
Tags: ,

Megouchies on the right ITB and glute. Tight hip flexors too, which Ed spotted as soon as I walked in the door. The man is a pro.

While working the knots out he told me about three bunch rides that leave from Williamstown during the week, and the Footscray crits. I have got to get a replacement road frame.


  • 3 eggs, olive oil, carrot
  • Tea
  • Coffee
  • Lamb & chicken salad, almonds
  • Sardines, apricot
  • Coffee
  • Two gummy bears
  • Tea
  • Pinwheel (big sausage roll) w veggies + olive oil
  • Apricot, pear, almonds
  • Tea

4:00 PM


10 min KB play: keep the bell moving, don’t put it down. Get-ups, windmills, C&J, press, RTW, Figure 8s, circles, Russian sit-ups etc. 16 kg bell



1-10 breathing ladder of KB clean, squat, push-press (right)
10-1 breathing ladder of KB clean, squat, push-press (left)
(110 reps total)

10 Push-ups
50 Swings
Run 1.5 km
50 Swings
10 Push-ups

Run 1.5 km (barefoot)

3 x 10 Jump squat
4 x 5 Knees to elbows
2 x 5 Clapping push-ups



Funny how I didn’t realize that “KB Clean, squat, push-press” was basically clean and thruster until I started doing them. Fatiguing, but breathing was never an issue. The runs were both good, barefoot feels much better than boots, that’s for sure.



  • 2 eggs, ham, carrot, apricot, almonds
  • Big salad, roast chicken, olive oil
  • 1 piece dark chocolate
  • Coffee
  • Almonds
  • Tea
  • 1 piece sesame / nut / honey slice
  • Roast lamb w roast veggies + olive oil
  • 3 pieces dark chili chocolate
  • Tea

7:30 AM


100 box step-ups @ 20 kg BB to 24″ box (50 steps each side)

10 KB Clean & Press each side @ 16 kg
10 KB Swings @ 24 kg
x 3 rounds

10 box jumps
5 box jump to depth jumps



  • 3 eggs, apricot, coconut milk
  • Coffee
  • Big tuna & veggie salad + coconut milk
  • Salmon, sardines, almonds
  • Coffee
  • Beef burger w chips + big chocolate milkshake
  • A few blueberries

Tired after getting up to settle Claire at 4 and 5:30 am. I considered staying up at 5 but thought better of it and over-slept. Oh well…

Nice and sore in the mid-back today after all the deadlifting. Not hurt, but sore.

I did the 5 wall walked in today’s CFE WOD. They aren’t that difficult if you’re reasonably flexible and have done them before. I skipped the rope and pressing though.


  • 3 eggs (yay!), butter, apple
  • Coffee
  • Pear
  • Haloumi salad + iced coffee
  • Salmon + veggie salad w olive oil and avocado
  • Olive oil, salmon
  • Coffee
  • Chicken schnitzel, salad w olive oil
  • Slice of fruit toast, big chunk of fruit and nut cake (yeah, yeah…)

8:00 AM


2 x Deadlift @ 110 kg (85% 1RM) on the minute, for 10 minutes
Immediately followed by: 30 burpees (untimed)

Deadlifts @ 47.5 kg
Squat-jumps instead of burpees on account of an injured shoulder



Rounds 1-3 are no big deal. 4 feels real. 5-6 had me thinking I might need to drop some weight from the bar to finish, but I comitted to 7 and battles 8. 45 seconds by now started to feel like a very short recovery, but with just two rounds to go, well, you can do to more of anything, right? If you have to.

Then you jump into the burpees with a body that feels amazingly light … until you spring up into the jump and find that your legs are kinda non-worky.



  • Chicken, mandarin, apple
  • Coffee
  • Truckstop salad (veggies, waldorf + chicken + avocado)
  • Coffee
  • Slice of banana cake
  • Apple
  • Pizza, gelati (yup)


KB complex + split cleans with the empty bar



Split clean (alternating foot forward)

5 @ 40 kg
5 @ 45 kg
5 @ 47.5 kg

3 @ 50 kg
3 @ 55 kg
3 @ 60 kg


Tabata situps/squats 8 x 20 seconds on : 10 seconds rest
(for a total of four rounds of each)

  1. 13 / 16
  2. 14 / 17
  3. 14 / 17
  4. 13 / 18



Split cleans felt weird in the warm-up but eventually felt very comfortable. I probably could have gone heavier in the end but didn’t want to approach silliness given how awkward dumping would be. Good fun though, and I think I can see the idea (speed + unilateral stability).



  • Chicken, sardines, nectarine, apple, coconut cream, Claire’s left-over WeetBix & mango
  • Coffee
  • Onion, capsicum & sausage hot “salad” + grilled chicken and avocado
  • Handful of cashew nuts
  • 3 “Dutch spiced tea” biscuits
  • Nectarine, coconut milk
  • Coffee
  • 3 lamb chops w veggies + butter
  • Tea
  • Nectarine, coconut cream
  • Hot cocoa

November 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