Archive for April 2010


Box Squat, focus on technique
5 @ 40, 45, 50, 55, 57.5kg
3 @ 60kg

Back Squat
2 x 3 @ 60kg

3.5 eggs in butter w olive oil & ham
4 Beef rissoles w avocado & salad
Dark chocolate covered espresso beans
Pork chop w veggies & olive oil
A couple of leftover Easter chocolates

Upper body, dynamic: Press


8 x 3 Push-press @ 35 kg (45-50% 1RM)
2 min rest between sets

5 Diamond push-ups
5 DB Snatches e.s. @ 20 kg
5 SDHP @ 30 kg
20 Double-unders
AMRAP in 15 min
= 4 1/2


  • 4 eggs in butter w olive oil
  • Cappuccino (double)
  • Pumpkin & nutmeg soup with extra chicken, olive oil
  • Coconut cream
  • Small tin of tuna
  • 8 dark chocolate covered espresso beans
  • Cappuccino (double)
  • Huge piece of fish (floured and crumbed, but I didn’t cook it so whatever) with veggies, lemon and butter
  • Tea


Dynamic stretches, joint rotations
Row 1,000m


5 @ 100 kg
5 @ 102.5 kg
5 @ 102.5 kg

Romanian deadlift:
12 @ 22.5 kg
12 @ 25 kg
12 @ 27.5 kg
12 @ 30 kg
12 @ 32.5 kg

5 x 5 Dragon leg lift


Good to go heavy. This is going to be the focus of every workout now. Pete is keen to refocus and I’m very aware that I’m doing all of zero GPP and no dynamic work, which is bad. Adjustments will follow.

Feeling soft?


  • 3 eggs in butter w olive oil
  • 2 small carrots, 1 dsp coconut cream
  • 1 tin sardines
  • Coffee (double)
  • Left over lasagne, med. tin of tuna
  • Orange, sardines, small tub coconut cream
  • Chicken kiev (no breadcrumbs) w butter-ginger sauteed veggies
  • Tea
  • Blueberries & cottage cheese w almonds

New additions:
At least 1L of water every day.
1,000 ui Vitamin D


5 Push-ups
5 Squats
5 Situps
x 5

Joint rotations
2 x 5 Press @ Empty bar (10 kg), perfect form


5 x Press @ 40 kg
5 x Press @ 40 kg
5 x Press @ 42.5 kg


I didn’t get to work (and thus into the gym) until later than I would have liked. I aimed to do a few warm-up sets by starting with 30 kg but instead put 30 on the bar, making 40 kg the starting point. Oh well! Raph came through the gym just after the last set, which was pretty damn close to a 5RM anyway, and had some questions about food. By the time we finished chatting it was time to have a shower and get down to work.

I’ve also contracted Claire’s nasty little productive chest cough. No other untoward symptoms at this stage but Chloe had it for weeks, as has Claire, and it laid Mick up pretty bad for about 10 days so I’m not going to push things too much.

Interesting to see Boz and Co. have been doing essentially the same thing I’m trying to do here (although no doubt better and harder).


  • 3 eggs in butter w olive oil + blueberries, strawberries
  • Coffee (double)
  • Big handful of almonds
  • Big veggie + chicken salad w olive oil & avocado
  • Coffee (double)
  • 1 Packet of beef jerky (thanks Christen!) – ingredients included sugar and MSG, but when someone personally flew it over from the US because you lamented the lack of protein-based snacks a month ago, you can’t not be appreciative.
  • Small tub of coconut cream
  • Lasagne (cooked by Fee during a marathon day with the refusing-to-sleep Claire, no complaints here)
  • Tea


Just like that two weeks have gone. Food has been pretty tight apart from a bit of dark chocolate and a small serve of apple crumble with cream at Mum and Dad’s.

I’ve been helping to set Raph up to hit some weightloss / fitness goals – just nutrition at this point. He’s been going at it strongly for about a week now and has the culinary skills to make the adaptation an enjoyable one. I really, really hope he’s able to stick with it and hits his -6kg in 6 weeks goal. We might do a bonus conditioning WOD together once a week to help kick the HGH into gear.

No training today.


  • 3 eggs in butter w olive oil + handful of cashew nuts
  • Double cappuccino
  • 2/3 ziploc bag full of cashews, pepitas & sunflower seeds
  • Small tub of blueberries w butter & cinnamon
  • Cappuccino
  • Chicken w broccoli
  • Tea
  • Curried sausages w slow cooked veggies
  • Tea
  • Chai tea

Ate a few dodgey things today – Easter eggs, pizza, hot cross buns, BBQ sausages (rice flour “padding”).

…And threw them all up tonight in one of those “from the bottom of your abdomen” style, full-vocal chord hurls. No idea what brought that on, but it came with an hour of really nasty, stomach cramping build-up. I’m blaming the chocolate.


Run 300m
20 Swings @ 24 kg
Run 300m
20 Push-press @ 30 kg
Run 300m
20 SDHP @ 30 kg
Run 300m
20 Burpees

= 13:21


Woke up feeling 100% and decided immediately that it was time to do the conditioning workout that I’ve missed for the past month. Ummm… welcome back to your regularly scheduled programme. Blruueghh! 13.5 minutes of metabolic owies.


  • 3 eggs in butter w olive oil
  • Carrot, blueberries w cinnamon
  • Chai tea
  • Apple
  • Salmon & cream cheese bagel (1/2 bread only), large sausage roll
  • Coffee (single)
  • Tea
  • Chicken & veggie stir-fry


Joint rotations
Dynamic stretches

10 Push-ups
15 Squats

Bench press:
5 @ 35 kg
5 @  40 kg
5 @ 40 kg


Bench press:
5  @ 40 kg
3 @ 45 kg
1 @ 50 kg
1 @ 52.5 kg

12 DB Bench press (15, 17.5, 20 kg)
3 Front lever tuck pulls
x 3 rounds
+ 12 DB Bench press @ 17.5 kg


Work has been furious, everyone around me has been getting sick, sleep has been patchy and I’ve had that ‘fighting a bug’ feeling for a few days so I’ve been taking it easy; all the while wanting to finish up this endless “Week 3”. Well it’s done.

Given the inordinate amount of rest interspersed throughout this ‘week’ I think I’ll skip the back-off week and start cycle two directly.

April 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