Archive for January 2010

Chloe’s first birthday party out in the 37° heat (not as bad as it sounds) and then back to Mick and Jo’s for tea.

I really didn’t want to do this one but shut down the mind, walked out the back door, climbed on the trainer and got started anyway.

Turned out to be a big bunch of fun.

Really, really not feelin’ it.


50 Bastards @ 12.5 kg DBs
25 Jumping Squats @ 35 kg
2 x 30 Jumping Squats @ 35 kg


Bastards = 22:10

Seems like a lot of extra time for only 2.5 kg more (per DB).
Ok so, 5 kg more, total.
Ok, 25% more.

There, I feel better now.


2 x 9 long hill repeats (rx: 3 x 9)
GPS data here



Got out of work early and spun off to Essendon to hit the long hill. Not as horrible as I expected, and I was able to push pretty hard in the second set without feeling the fade. It does get the burn going pretty good though, and at one point I passed a rotund gentleman pushing his bike up the hill three times before he made it to the top. We exchanged pleasantries each time. I ran out of time for the third set but subbed in good, hard tab into a stiff southerly wind on the way home.

Total distance: 29.3 km
Total vertical gain: 696 m



  • 1.5 eggs, lots and lots of fruit, nuts
  • Scones with jam and cream (thanks Fee and Claire!)
  • Grilled fish and garden salad, some chips
  • Coffee
  • Grapes
  • Hook & Spoon beef & stout pie w veggies and olive oil
  • 1/2 a scone w jam and cream
  • Tea

Thursday, Friday & Saturday

Work has been crazy, intense and exciting the past week. And exhausting. No training since Wednesday (glad I got that trainer workout in), in spite of a vow to hit the long hill repeats. Yesterday I took Claire to swimming, got a hair cut and my eyes checked and made dinner for Mick and Jo. Chillaxin’ to the maximum, and I needed it.

Back in action today after a good night’s sleep and some big hip articulators ready for punishment.



2 x 20 Deck Squats
20 Box Jumps @ 24″ box
3 x 2:00  e.s. Box Hops @ 24″ box
3 x 20 e.s. Step-up, lunge @ 25kg /24″
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
6:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB


Back at home which means a return to the big box. The extra few inches puts the hip below parallel and makes things significantly harder. I got a little bit too interested in upping the pace during the second set of box hops and gave my right leg a good scrape. 25 kg on the shoulders made stepping up to the big box a fair progression. The step-up lunges seemed to take forever, but I kept Neil’s advice in mind and tried to crank out the B.S.S.es as fast as possible.

After last time I expected the KB finisher to be a killer, but I paced myself well and was able to keep good form. My cleans were smooth and, best of all, I’ve somehow managed to get the switch-grip off the rack down pat. Twist from overhead to return to rack, shrug the weight out of the rack and catch it in the fingers (no torn callouses), clean and catch the handle across the palm ready for the jerk. Nice!

Best advice of the weekend:

Let go of ambition.


  • 3 eggs in organic butter, handful of almonds, peach
  • Tea
  • Pear w Greek yoghurt
  • Moroccan chicken salad
  • Cappuccino
  • Macchiato
  • 2 lamb sausages, 1 lamb cutlet, salad, nuts
  • Tea
  • Small white chocolate mint
  • 2 tsp peanut butter, handful of nuts in cottage cheese w/cinnamon

January 2010

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