Archive for December 11th, 2009


2 x 20 Deck squats
50 x ‘The Bastard’ DB complex @ 10 kg DBs = 17:55
3 x 20 Jumping squats @ 20 kg BB

‘The Bastard’ =
Pushup, row left, row right, jump to squat position, powerclean the dumbells, press them overhead and keep them there, lunge left, lunge right, back to push-up position and repeat. Bastards are bascially rennegade man-makers with added OH lunges.


This is one half of the weights programming from Jeff in the lead-up to the Otway Odyssey. The other workout is to be done at home and covers a wider range of movements (lots of unilateral work) at lower reps. That, and this, stack on top of a cycling progression aimed at preparing me to do a lot of climbing in ten weeks time. Let’s see what we can do.

I really just wanted to take this one for a test run and work out what weights were appropriate. 20 kg total worked a treat for both movements. 50 reps isn’t usually enough to qualify as SMMF but the time it takes to do ‘one’ almost puts it in that realm. The trick appears to be just to keep going – push-press out of the clean and get the lunges over and done with. Then you’re back to the plank, which doesn’t seem so bad after having the bells overhead. Almost 18 minutes for the set. If I can get it under 15 I’ll bump the weight up.

20 kg for the jump squats was a more or less known quantity as I’ve done them before with an empty oly bar. I’m not sure of the depth Jeff would prescribe, but I figured that full depth = greater ROM = more work on both sides of the hip = nastier = better. I’ll verify with the man himself, but for today they were all good up until about rep 15, after which they were hell, complete with sticking point on the last 2-3. These will build to sets of 30 over the course of the programme.


  • 3 eggs, butter, olive oil, carrot, almonds
  • Apple (PWO)
  • Coffee
  • Lamb burger w sweet potato chips (incl. bun)
  • Hot chocolate
  • Coffee
  • Two spoonfuls of rice pudding
  • Two vodka, lime & apple ginger-beers
  • T-bone steak w ginger-butter sauteed veggies
  • Nectarine
  • Chai 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