WM: Bastard and friends: Third time lucky.

Posted on: Thursday January 7, 2010


20 Squats
2 x 20 Deck Squats
50 x The Bastard @ 10kg DBs
3 x 15 Jumping Squats @ 35kg (oops… should’ve been 3 x 20-30)

The Bastard = 16:41


Not great, not awful. Jumping squats felt really easy … because I was only doing half the reps! I’m going to count that as a win, eat up, hit the hay early again and hope for the best. We’re in Wangaratta for Dee and Ryan’s wedding this weekend and from there to a flying BBQ catch-up with Shaun at Mick and Jo’s place so no training then. I’m hoping that’ll set me up well for next week and I can put this little stumble behind me.

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed and you haven’t been.”
-Marcus Aurelius


I wish I could be playing with Jeff and Neil tonight


  • 3 eggs in butter, carrot
  • Coffee
  • Coconut cream
  • Grilled chicken w veggie salad + avocado, fruit salad
  • Coffee
  • Sardines
  • Grilled fish, and chips
  • 1/2 a cinnamon banana smoothie (split with Claire)
  • Soy iced cocoa

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January 2010
« Dec   Feb »

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


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