Archive for December 16th, 2009

2 x 20 Deck squats
50 x ‘The Bastard’ @ 10 kg DBs = 16:45
3 x 20 Jumping squats @ 35 kg (to parallel)


The bad news: a later-than desired night last night, and a visit from Claire at 2am meant coming at this tired. The good news: in spite of some wallowing the bastard was wrapped up a full minute and ten faster than last time. If that continues the weight will go up.

New instructions from Jeff are to do the jumping squats through a slightly greater than ‘cycling’ ROM, which, to my estimation is a little deeper than parallel. Which is about the only thing worse than getting deep into the hole and having the full benefit of the hamstring stretch reflex. Nonetheless, it does allow the weight to go up, and as of today these will be done with 35kg.

Poking reveals lots of soreness in the sartorius — it’s attachment point at the knee is what was hurting last night. Lots of foam roller lovin’ and stretching tonight and see how we go.

Best intentions for doing some steady state work in the evening evaporated when Fee was called in right as Claire was about to get ready for bed.


  • 3 eggs, olive oil, butter, carrot
  • Coffee
  • Saussage, carrot, olive oil
  • Grilled chicken, veggie salad, avocado, yoghurt w mango
  • Handful of walnuts, two white peaches
  • Coffee
  • Spaghetti bolognaise (omg)
  • Mango, blueberries, walnuts, coconut milk

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