Archive for December 4th, 2009


3 x 5 = 45, 50, 55 kg
3 x 3 = 57.5, 60, 62.5 kg

Decisions Decisions

I’m now 99% sure I’ll be racing the Otway Odyssey next February, which means serious training needs to begin.

It seems I have three options:

  1. Build my own periodised program based on whatever I can glean from others doing the same. This was my original idea, beginning with a strength phase that would lay the ground work for power and endurance cycles later on. Hence the MEBB day!
    However, I’m not overly confident in my programming ability especially with regard to maintaining transference and on-the-bike work and I’m a sucker for paralysis by analysis.
  2. Continue to follow CFE programming, but on the ultra-distance (events >3hrs) protocol.
  3. Put myself in Jeff‘s hands and do as I’m told. No brainer. This will likely be more time intensive and not as entertaining as the CFE option.

I felt great at the Kona all race (until I got sick). I didn’t perform great – with laps around 8 min slower than my team-mates (unless I want to play the ‘for the amount of time I spent training’ game), but it’s enough to keep the flame of curiosity alive.

Whatever the case, I need to make a decision quick.


  • 3 eggs, apple, olive oil
  • Almonds, white peach, tinned salmon
  • Coffee
  • 1/4 chicken w big salad + olive oil
  • Coffee
  • Chicken kiev w veggies + olive oil
  • 1 piece banana cake
  • Tea

December 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