Archive for July 2010


Dynamic stretching
Air squats

5 Press
5 Good morning
5 Overhead squat
x 5 (all at 30kg)


5-3-1 Deadlift @ 100, 110, 120kg :)

3 Hang power clean
3 Split jerk
3 Full squat snatch
x 3 (all @25kg, focus on speed and technique – “Jump!”)

5:00 KB long cycle C&J @28kg, alt. hands every 3 reps


Heavy deadlifts felt A-OK. Decided to do some oly work as a sub for the usual jumping, squatting and stepping and realised how deficient I’ve become through lack of practice / inclusion. It’s hard to believe that I was comfortable enough to snatch 50 kg in Pete’s apartment lounge two and a half years ago, but it was fun to return to technique work.

KB stuff at the end just for a little extra conditioning. Hard, but the limiting factor was slippery hands on the KB.


  • 3 eggs in butter, carrot
  • Strong cappuccino
  • Wheat-free muesli w milk, fruit and yoghurt
  • Strong latté
  • Strong cappuccino
  • 1 piece liquorice all-sorts
  • 1 sausage roll, 1 small piece of quiche, 1 small slice of pizza
  • 1/2 a chicken kiev, veggies in butter and garlic
  • Tea
  • 6-7 pieces chocolate covered liquorice


Run 2 km


Row 500m
10 Pushups
x10 rounds

= 34:40


  • 4 eggs in butter
  • Strong cappuccino
  • Quiche w raw veggies
  • Handful of almonds
  • Strong cappuccino
  • Lasagne
  • 1 piece of Fee’s chocolate slice
  • Tea

Just trying to increase my awareness of what’s going in and get back to paleo goodness.

And while we’re on the topic of evolutionary food. This is an awesome reminder of what natural movement is, and how fun it can be:


  • 4 eggs in butter w/olive oil
  • Strong cappuccino
  • Large carrot
  • Chicken, leek and prune soup
  • Strong laté
  • Handful of almonds, apple
  • T-bone steak w veggies and olive oil
  • 1 cup of blueberries and strawberries w/2 tsp yoghurt (sweetened)
  • Green tea

Jumping straight into a solo six without any significant miles in the legs and only a modicum of metabolic conditioning might sound like a stupid idea, but the rationale was sound at the time: Without an excuse to get out and ride for six hours, getting on the bike for six hours is just never going to be a priority. So why not make it a race?

I kept my goal for this in check, hoping to just log a solid six hours without blowing up and having to resort to bent-over groaning and stretching on the side of the trail… *ahem*

But with Neil’s goal of ‘Just beat Steve’ came the idea of putting up some resistance. Ludicrous as that sounds given our contrasting training regimes, he’d have the entire Melbourne to Ballarat road race in his legs on the start line and was without gears on what threatened to become a heavy course with a little rain. That challenge got a wee bit harder when I got to the start late and had to make my way through the crowds of punters with reflectors and very comfy undies peeking out the tops of their knicks. On every open downhill I made it a priority to wind out the big ring, where I knew Neil would have to be content with tucking. On every tricky ascent I sat and span (spun?) to conserve energy where I knew he’d be grinding. But to no avail.

I did however have a rocking good time. I placed better than expected (29th of 69), and without any real body issues to speak of felt good on the bike. Encouraging signs, and I’m looking forward to putting in a little bit more training before pairing up with the big man for what promises to be a leg smashing pair assault on the Castlemaine six hour in four weeks.

Total distance: 97 km
Total ascent: 1,750 m (ish)

Tags: , , ,


30 steps walking lunge

3 x
10 push-ups
10 squats
10 sit-ups


5 x 5 Front squat @ 55 kg

10 Box jumps
10 Power snatches @ 35 kg
15 Box step-ups e.s. @ 35 kg (try to minimise rear foot assistance)

10:00 DB C&J, long cycle, alt. every 5 reps

10 Box jumps
5 Box hops e.s.

When I agreed to come out for “a couple of hours of fun trails, easy pace” with Jim, Neil, BJ, Ash, I expected to get smashed. When the one guy I didn’t know, Brendan Spink, was introduced to me as “the guy who tears our legs of on TdB” I’ll admit I was nervous. As it turns out, I had a great time – a ride that served to remind me just how much I’ve missed riding. A ride that, since doing, has had me thinking about riding almost non-stop.

On a morning that could’ve been plucked straight from waning summer, we hit up about 30km of singletrack on Jim’s back step. Miles of damp, green-enveloped flow with traction ranging from “generous” to “gigglishly absent”. And though the pace wasn’t a Sunday drive I held on ok, secretly thankful for Brendan’s trouble with the MTB crossover, and never completely forgetting that everyone in the group could turn it up another level or ten if they wanted.



Rounding the corner back into Jim’s little cul-de-sac, I heard the blunt thud and clatter of someone – Neil! – hitting the pavement hard. Hard enough to not leap up, and cover with the “I’m ok” chuckle. Hard enough to lie still and roll call the body parts for a bit. Hard enough to look and feel pretty unimpressed.

Let's see...


An AWOL chainring bolt.

And here’s the result:

Road burn

The elbow


Ride 10 min


2 x 10 @ 55 kg
5-3-1 @ … progressively heavier
20 @ 55kg

50 Bastards @ 10kg
= 16:20

July 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