Archive for August 2010


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20 Deck squats

Deadlift: 5 @ 55kg, 100kg


5-3-1 Deadlift @ 105, 115, 125 kg

KB Swings @ 28kg
Step-ups (e.s.) @ 40kg (2x 20kg DBs)
Power clean and Jerk @ 35kg
=  26:15


  • 3 eggs in butter, 3 strawberries
  • Strong cappuccino
  • Pear, mixed nuts
  • Left over beef pie w hazelnut pastry
  • Strong cappuccino
  • Beef stir-fry w a little rice
  • Tea


4x15m Lunge + 15m Bear Crawl


Barbell Triplet: Clean/ Front Squat/ Jerk
2x 5/5/3 @ 40% (of Jerk 1RM) = 35kg
2x 4/4/2 @ 50% = 40kg
2x 3/3/3 @ 60% = 45kg

Dynamic Isometric Squat @ 35kg (fat bar for comfort)
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground

4×1 Dynamic-Isometric Back Squat @ 35kg (variation)
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 1-2 min between reps

10x DB Push Press @ 20-25# DBs +
60-second Row/Ski/AirDyne 10/50 (10-sec sprint, 50-sec recovery)
5 rounds, switch positions as fast as possible – no rest!

Cool down and stretch


Throw medicine balls


1:00 Row
1:00 HSPU (partial ROM for me)
1:00 SDHP @ 28kg KB
1:00 Rest
x4 rounds, not scored


  • 3 eggs in butter, handful of almonds, two strawberries, one pear
  • Strong cappuccino
  • Fruit, muesli and yoghurt
  • Pear, almonds (post-WOD)
  • Chicken soup w/extra chicken
  • 3 sausage rolls
  • 3-egg chicken omelette w silver-beet and avocado
  • Tea
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The thrusters/pushups WOD from earlier in the week did a number on my arms, to the extent that I spent the remainder of the week out of the gym. Claire has been on-again off-again sick, and sleep has been inconsistent so it didn’t seem like a bad idea (to bludge the 2nd half of the training week).

I went to bed a cough and that getting-a-cold feeling and just put it in the back of my mind. I’d been looking forward to this race for a few months now and the night before a race is not the time to pull the pin on an old racing partner. I woke up with the same cough, took a couple of cold and flu tabs, got my gear ready and jumped in the car when Neil arrived. He was developing a similar complaint but had some insanely nice wheels to make up for it.

We got a rushed recce lap in (just) before race start. I was feeling good up until I stopped to wait for Neil, who’d dabbed on a trick rock section and realised that I was breathing with almost race-pace heft. Just the warm-up limiter. No biggie.

Neil put down a solid first lap for the amount of traffic he had to contend with, putting me out into 12th place. I was happy enough to be behind the really fast guys because I wasn’t firing on all cylinders anyway. It’s one thing to be detuned, but it’s another thing altogether to be riding feeling like your tyres are flat. Lap one felt ok, but sitting down after tagging Nell, I just wanted to sleep. Lap two was a fight, lap three a struggle, and the final outing – after a double rest – is best described as ‘limp’.

I didn’t lack the will, it didn’t hurt, I didn’t pop and barely suffered. I just had zero gas. Couldn’t spin the cranks quick enough to make anything else fire up. I rode through treacle to just barely get back in under 45 minutes and send Neil out for a quick final lap which nabbed us 8th in the pairs.

Thinking about how I’d sum up the race on the way home, I felt like this was the kind of race that’s best forgotten. The post-race feeling is the one that makes you wonder what’s good about this, and the training that opens the door to good time racing just seems like a fat, selfish waste of time. It’s only fifteen years of riding and racing that provides the wisdom required to see those thoughts, and to let them go.

It’s now Tuesday night. I have a few bruises that don’t do any justice to the pain that bumping bone on granite produces and I’ve been sick for two whole days. I’m tired and sick of it. And the only thing I can think of that I’d really like to do is hop on a bike, turn the cranks over smoothly and just let all the good times buffered up in that machine flow back up into me.

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I skipped Thursday’s workout because Claire has been sick and sleep has been sketchy. Today was the aftermath of that, in a context of no time and very little will. How was the recovery from Tuesday’s WOD? Metabolically, fine, and my quads have stopped reminding me that they’re responsible for generating the lion’s share of thrust in thrusters, but my triceps are still really, really sore.


Dynamic stretches

15 Squats
10 Sit-ups
5 Push-ups

Power snatch 35kg
Over head squat
x 3


10 Thrusters @ 30kg
10 Push-ups
x10 rounds

= 19:24


Hard and fast. Well, harder than fast. Or as Pete put it “That didn’t look like fun.” Burpees almost would have been a better sub for the push-ups because I was pushing up at burpee pace, and the reduced tempo – single and doubles on the edge of failure from about round four on – blunted the sheer metcon sledgehammer that this WOD is probably supposed to be. Not that I didn’t start to get threats of return from what should have been a well and truly digested breakfast.

Thrusters were better than expected. Even towards the end they never broke down much further than 5 + 5. Push-ups however … I’m practically resigned to them sucking forever.


  • 3 eggs in butter, carrot, coconut cream
  • Double cappuccino
  • Apple, carrot
  • Coconut cream
  • Chicken salad w/olive oil
  • Small tin of salmon
  • 3 x chicken wraps (tortillas)
  • Tea
  • Hot cocoa


Row 3:00

Dynamic stretches
3 x 10 back extensions

5 x Back squat  @ 55kg


5-3-1 Back squat @ 75, 85, 95kg
3 x 5 Press @ 35kg
30 Bastards = 9:09


  • 3 eggs in rice bran oil
  • Double cappuccino
  • Handful of almonds
  • Green apple
  • Roast beef, roast pork, stir fried veggies + avocado
  • Pear
  • Coconut cream
  • Double cappuccino
  • Roast lamb w steamed veggies and olive oil
  • Tea
  • A few blueberries

August 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