Archive for March 2010

After feeling like I was coming down with something bad last night, I tucked up in bed early and work up feeling normal (and intending to get a workout in today). Our new workspace layout provides a huge incentive to start work before everyone else (it’s quiet) and when work is heavy, it’s a really difficult temptation to resist. Lunchtime workout didn’t happen when two people I needed to talk to also needed to talk to me in the one free hour of the day. By 3:00 I was feeling NQR again, and at 5:00 and email from a colleague to the effect of “I’ve had a bad day so I’m not finishing the work I promised you this morning” meant a post-work session was off the table… Maybe for the better.

In other notes, I had a general blood test to see kinda how things are rolling generally. All pretty much normal except for some indicators of dehydration (I was advised not to drink during the fasting period) and elevated LDL cholesterol, which is to be expected in light of what I’ve been eating over the past few months (saturated fat consumption tends to promote vLDL, which will inflate total LDL). Sadly, no LDL particle size breakdown on the test and, according to Fee, no chance of having one done without things getting seriously expensive. So we’ll just have to assume that absent all other risk factors, and outside the context of the standard modern western diet, I’ll be fine.

Here’s some interesting reading on that note:


  • 3 eggs in butter, with butter >:D
  • Coffee (double)
  • Carrot
  • Ziploc bagful of almonds, pepitas & sunflower seeds
  • Big chicken, waldorf, coleslaw & roast veggie salad w peso & avocado
  • 3 chicken drumsticks with slow-cooked veggies
  • A few grapes
  • Tea
  • Ham
  • Hot cocoa

Painting the back room, formatting and re-installing the computer, going swimming with Claire. That kinda stuff.

It’s hard to say if I’m coming down with whatever is going around or if I’m just achey from painting the ceiling and tired from going to bed too late and being woken up at 1:00 and 6:00 (for good) by my lovely small-person.


  • Tiny rissole, small beef cutlet, 3 eggs in butter
  • Tea
  • Ziploc bag-full of almonds, pepitas and sunflower seeds
  • Coffee (double)
  • Big salad w one tiny rissole & two small beef cutlets w olive oil
  • Coffee
  • 1.5 chocolate ripple biscuits (meh)
  • Coffee (it’s been one of those days)
  • Lamb chop w stir-fry veggies (incl. corn)
  • Tea
  • Hot cocoa and a little ham

…because I’m slack.


  • 3 eggs in butter w olive oil
  • Coffee (double)
  • 1/2 a ziploc bag full of almonds & seeds
  • Small chicken schnitzel & veggie salad w olive oil, small tin of tuna
  • Coffee (double)
  • 1 dark chocolate & raspberry mini muffin
  • Chicken + veggie stir fry w a few hokien noodles
  • A few grapes
  • Tea
  • Cottage cheese, apple, nuts

Surprisingly sore  in the hamstrings and adductors from last night’s squats, which is a good sign I guess.

I had the day off work today and decided to take a rest instead of subbing ring push-ups for the bench day. ‘Week 3’ has been spread over about two, but it the first cycle has been going well enough, all things considered.


  • 3 egg w/butter
  • Coffee (double)
  • Chicken, bacon & avocado sandwich (minus bread)
  • Coffee (double)
  • A few grapes, 1/2 a peach, handful of nuts, 3 dessert spoons of cream
  • Chicken kiev w veggie salad & olive oil
  • Tea

Rotations & dynamic stretches

15 Push-ups
3 x 20 Air squats
3 x 10 Walking lunge

5 Swings @ 24 kg
5 Romanian deadlift @ 24 kg KB
x 3

Back squat:
5 @ 70 kg
3 @ 80 kg
1 @ 90 kg

3 x 3 Pistols e.s. (unweighted)
3 x 30 sec Tuck hold on the rings

10 steps: OH Walking lunge @ 25 kg plate

The final rep of each of the squat sets felt serious. Especially the 90, during which I felt myself come forward more than I would have liked. I’m doing these high bar, but should probably move to a low bar position to emphasise hamstring strength… We’ll see. Tuck sits got pretty hard towards the end. So hard that you know doing them is the right thing. OH walking lunge in the cool down was surprisingly hard!


  • 3 eggs in butter, a few grapes, handful of nuts/seeds, 3 strawberries
  • 7 Sausage rolls (home made) with home made tomato sauce
  • Coffee
  • Ice cream w/Fee & Claire at the park
  • Fillet mignon w veggies & olive oil
  • Tea
  • 2 Figs w/natural yoghurt & cottage cheese (PWO)

At work…

3 x 20 Air squats, 10 sec squat stretch
20 Push-ups
5 min Skipping

5 Deadlifts @ 60, 60, 70 kg

5 Deadlifts @ 82.5 kg
3 Deadlifts @ 92.5 kg
1 Deadlift @ 105 kg
1 Deadlift @ 110 kg

Air squats, push-ups, empty barbell: press, OHS, seated press.

5 Press @ 35 kg
3 Press @ 40 kg
1 Press @ 45 kg

5 Ring pull-ups
4 Ring dips
x 3

Not as heavy as it probably should have been, but given that I’ll be focussing on strength for a little while to come it doesn’t seem like a bad idea to ramp up slow. Nice not to really struggle on the dips.

We worked until 12:30 this (err… tomorrow) morning, but the killer project is almost over – 1.0 release goes out tomorrow.


  • 3.5 eggs in butter, 1 carrot
  • Coffee
  • WPI shake (thanks John!)
  • Big chicken salad w olive oil & avocado
  • 2 pieces of Toblerone chocolate
  • Small bowl of muesli w milk
  • Yim Yam Thai – Tom Kha Gai + beef & basil salad
  • A little left over chicken


1,000m Row
25 Perfect form air squat
5 Box squats to bench (technique only)

3 x 5 Back squat @ 45, 55, 60 kg


3 x 3 Back squat @ 65, 75, 82.5 kg


  • Muesli, almonds, yoghurt
  • Coffee (double)
  • Walnuts
  • 2 piece Toblerone chocolate
  • Coffee (double)
  • Big chicken & veggie salad w avocado, hummus & pesto
  • Coffee (double)
  • Walnuts, apple
  • Big omelette w chicken, beef, onion & prawn + Chinese sausage
  • Hot cocoa

March 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