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


Just an easy-ish ride to work, via creche, with Claire in the trailer. About 35 minutes each way.


  • 3 eggs in butter + olive oil, a plum, some blueberries and a few almonds
  • Coffee
  • Fruit salad and muesli w yoghurt (natural)
  • Ferrero rochere chocolate
  • Apple, almonds
  • Almond cookie (it was free!)
  • Bacon and mayo (or at least that’s all I could taste) turkish bread from the work cafe. Late lunch :(
  • Lamb steak w salad and avocado :)
  • A few grapes
  • Tea
  • Blueberries + yoghurt (natural)



50 x “The Bastard” @ 10 kg DBs
= 14:32 PR!

3 x 20 Jumping squats @ 35 kg


The task is 50 reps. My initial time was 17:55 with 10kg DBs, and I decided then that if I ever made it under 15 minutes I’d put the weight up, thinking that it’d take a pretty mighty effort to do so. I came close a few weeks ago with 15:12 and then couldn’t get close.

Today I told Neil I intended to smash the 15 minute barrier, walked upstairs to the gym and proceeded to murder myself for a new PR of 14:32. Good fucking god … the last few reps were ugly but it’s done. My plan was to come out of the gate hard and just keep it up as long as possible in the hope that time gained in the first half would make up for time spent gasping for air in the second half. With the clock bang on 7:30 at the halfway point that plan was looking dubious but somehow I go through the second 25 faster than the first. I certainly didn’t feel that way. Now the weight goes up.


Jumping squats were routine, which makes me think I either got the reps wrong or they were too light. The mistake will be fixed next time but I don’t feel too bad considering the ‘warm-up’.


Otway Trainer Workout 3

In 39:18 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each


Big Ring gear ladder:
53:27-12, 1:00 each gear.

Cool down with cadence ladder :
80-95, 90 rpm in 5 rpm increments, 1:00 each @ 39:17



  • 3 eggs in butter w olive oil, carrot, two plums
  • Coffee
  • Carrot, macadamia nuts
  • Veggies and tuna w olive oil
  • Two plums
  • Chicken stir fry w rice noodles
  • Tea

Up early and out to the Youyangs with one simple goal in mind: climb at least one third of the vertical gain I’ll encounter at the Odyssey — 1,000m.

The numbers are here, but the summary info is basically this:
About 33% of the climbing, over about 40% of the distance, in about 40% of the target time. A little hurty but not smashing, which is a good sign, but it’s not just a matter of doing the same thing three times (with a little more climbing). Tripling the numbers requires more than triple the effort. So here’s an example, just a little sample of how the Odyssey could just kill a man.

Time: 02:26:59
Distance: 37.26 km
Elevation Gain: 1,072 m



  • 3 eggs in butter w olive oil + two plums
  • 1 small bottle of 1/2 strength Endura
  • 3 plums
  • Pear, big handful of macadamias
  • Coffee
  • Peas and tuna (big can) w butter
  • Tea
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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