Strength week 5: Press

Posted on: Wednesday April 14, 2010


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

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April 2010
« Mar   May »

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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