Archive for May 2010


3 x 5 Front squat @ 65, 75, 85 kg
1 15-20 Back squat @ 65 kg = 20 PR!


15 minute “Hangover Cure”
20 Double-unders
4 Overhead squats @ 30kg
6  Dumbbell full squat cleans @ 15kg DBs
8 Burpees
AMRAP in 15 min = 5


Well, the CFSB front squat day was all well and good. It’s been ages since I’ve done these but they’re great. The last set was two plus three singles in rapid succession. Not exactly a legit “5” but would have been a PR effort if it was, which is a good sign.

A set of 20 back-squats is never “easy” but after having 85kg in the rack, 65 on the back never felt like it was going to crush me. I could have gone just a little bit heavier there and a new 20RM PR. Also a very good sign.

Hangover Cure was, as usual, an exercise in throttle control just to keep from hurling. There were moments of psychological weakness when I declined to truly “go there” for the sake of the clock and counter. That will need addressing. I would love to do this workout with Pete some time. It’s his invention and a real classic.


  • Mum’s muesli w water, an apple and a handful of almonds
  • 1/2 a cup of tea
  • Muesli, fruit and yoghurt at work
  • Coffee (double)
  • Big chicken, egg and veggie salad w lots of avocado and pesto
  • Yoghurt, strawberry and muesli (hmmm, lots of muesli today) tub
  • Coffee (double)
  • Tom Kha Gai w a little white rice and roti
  • One chicken spring roll
  • Tea

Ain’t got nothin’ for the rest of the week neither.

Sore shoulders from yesterday. Sore hip flexors from yesterday. Sore biceps from pulling too early on the power cleans on Monday. Sore (just a little) back from the deadlifts yesterday. Sore VMOs from the squats.

All good signs.

Food has been alternately perfect and train-wreck. Fee has been unwell, which lead to lots of pasta, which lead to left over pasta. And she made hedgehog, which is delicious and evil. Sleep has been bad. Late nights, some interruptions. The cold is losing its grip though and the rest of it will pass.

I ante’d up, put my money on the table and my name on the line to renew my MTBA membership and reserve a place in the Solo Men category of Round #2 of the Chase the Sun series. Six solid hours. God knows I need em.

I haven’t been lucky enough to truly follow it, but the Giro has been epic this year. It will be the race I stay up for next year. How’s this for earning it?

Cadel has been amazing.

In today’s road race I worked hard on the front, in the wind. Some others did too, but a few did the minimum. Last season it made me mad, this season I just wonder what racing looks like to those guys. They are often there at the finish contesting the sprint. Sometimes they post decent results, ahead of me. It’s competition and they are racing, using all of the tactics available to put themselves in a good position to win. They save themselves for the finish but what’s lost along the way? I think we’re here for different reasons.

I’m not here to save myself.
I am here to destroy myself.
I am not here for the smart if smart means shirking the work.
I am here for The Hard.
It may look like I’m here to lose or give the race away.
But when I win one I will have fucking earned it.

I just don’t get it. We’re amateurs. It’s a hobby. The sport is tough. That difficulty makes the feeling of finishing well after having utterly smashed yourself so satisfying. I know that feeling. I wonder what it feels like to finish after having sat in, after having done the bare minimum for 99% of the race, and then shooting to the line on reasonably fresh legs ahead of the chasing, faltering pack. Is it a good feeling, that win? It must be.

Still, why wouldn’t you work hard enough to break and redefine yourself? Afraid of what you might find?



3 x 3 deadlift = 95, 100, 102.5 kg
1 x 15-20 deadlift for reps @ 85 kg = 15


3 x 30:30 mountain climbers
3 x 30:30 DB hang power snatch @ 15kg DBs (typically got 5 reps)
3 x 30:30 DB overhead forward / back lunge @ 12.5kg DBs (typically got 2 reps e.s.)


10 minutes of pseudo strength-endurance style ride home in the cold (awesome after getting really hot in the gym)


3×3 DL felt good. The solid 15 was tougher than expected, and I’m glad I didn’t start with 90 on the bar. Speaking of the bar (at work), it’s bending. If things sort themselves out monetarily in the next few months I think I’ll invest in a Penderlay bar and Buffalo bumpers.

The OH dumbell lunges are surprisingly suck-tastic after the rest of that. Really, really hard. Got some good ideas on specificity from this video:

I’ve done mountain climbers in the past, probably never with the requisite intensity (this was in my pre-CF days), but it took seeing them there like that to make me realise just how much they look like riding a bike hard. Done right they feel very similar to hard, high rpm, out-of-the-saddle efforts on a trainer… Good good.

I’ve been taking a few days off to fight off a head cold. I wouldn’t say that I didn’t get sick, but I definitely haven’t been anywhere near as bad as some of the poor guys at work. Here’s how I tried to kick the remainder:


3×5 Back squat: 50, 55, 60 kg


10 broad jumps
5 power cleans @ 50 kg
x 3
= 6:30ish


10 Sott’s press @ 20 kg
3 Handstands
x 3 (not for time)

Squats seem under-weighted, but I still wasn’t feeling 100%. Focussing on getting down deep in the hole because of that last ‘uncounted’ rep from last time. Also thinking ‘back’ a-la box squats, and really feeling it in the backs and insides of my legs (not hamstrings, not VMO … not sure).

Ok. I know I have an issue with chopping and changing my programming, but here’s the short of it:

The basic Westside program seemed great, only there was shit all conditioning in it and because I feel the need to focus on strength for more than a few weeks, I feel like I need to pay some attention to GPP, if only to alleviate boredom. The CF Westside hybrid template looked great, but it was sketchy on the details about the assistance movements that WSBB consider so critical to addressing specific weaknesses. So I began building my own program based on the CFWS example, going by feel in the mean time (longer conditioning WODs mixed with days where I’d do a heavy movement and a short-hard conditioning supplement), and letting this inform the program I was working on.

All this was starting to feel pretty good when I got to thinking: Heavy 3×5, heavy 5×3, heavy 5-3-1 … higher rep “dynamic” days, alternating heavy and “long” conditioning work. Why does this seem so familiar? And then I remembered: CrossFit Strength Bias. So I dug up the article and it looks a lot like what I’ve been trying to write this whole time. The heavy PRs in that column over there on the right were all set during the last CFSB rotation, which I have to admit, was a lot of fun and not difficult to follow. What I should have done was a second cycle, or made the transition to MEBB to get some oly carry-over in there. Anyhow, it feels like I’ve come full circle, or come home. Or something.

In any case, I know what to do. The plan hasn’t changed much: lift heavy, get strong, use strength as a lever to achieve greater general capacity, shape greater general capacity into bike-fitness as time allows.


3 x 5 Press = 40, 42.5, 45 kg
Press 35kg for reps (aim for 10-15) = 12

1:00 Renegade man-makers
1:00 Double-unders
x 9 rounds (18 minutes)


Pressing felt good. RMM/DU combo was haaaaard toward the end. Which I guess was good too.


  • 3 eggs in butter, Fuji apple
  • Double ristretto macchiato
  • Almonds
  • Left over roast lamb, blueberries w cinnamon, raw veggie salad w olive oil
  • Small tin of tuna, almonds
  • Tea
  • Hook & Spoon beef pie w veggies and olive oil
  • Tea


  • Generally very good with a couple of grain-based violations (mmmm, fruit toast)
  • Sunday dinner was chicken breasts, crumbed in egg and a mixture of hazelnut meal tarragon and Tuscan seasoning, browned in a pan with butter and baked until done. Awesome.

Row 2,000m
= 8:01, 201W avg. @ 20spm

Back squat:
1@95 too shallow to count (possibly only just parallel)

5:00 deadlift @ BW (72.5kg) for reps
= 50

Smoooooked. Not good form on the negative phase of the last … ten or so DLs, but not dangerous at that weight. Really, really tough. For comparison: Neil got 45 @ 90kg, Jeff 100 @ 60. Zang!


  • 3 eggs in butter
  • Pear, almonds, two kanga sausages
  • Coffee
  • Roast beef sandwich (best sandwich ever)
  • Coffee
  • Left over veggies in butter
  • 1.5 Pork chops w veggies in olive oil
  • Tea

1 x 5 Ring dips


3 x 5 (six on the last set) Ring dips


2 x 5 Ring dips

May 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