Archive for October 2010

I didn’t get to go for a ride today, but I did get to throw a kettlebell (24kg) around.

2:00 Cleans (alt. hands)
5 burpees
2:00 Long cycle C&J (alt. hands)
10 burpees
2:00 Snatch (alt. hands)
5 burpees
20 Two-handed swings
10 One-handed swings each side
1:00 One legged deadlift each side
2:00 Plank
20 Push-ups

It feels like the cold is being shaken, but still not getting the deep, solid sleep I’d really like to be getting and this morning’s workout had that 80% feelin’ the whole way through.

30 Bastards
17 Burpees


Random thoughts:

  1. It’d be good to tighten up the fuel and lean out a little.
  2. I really, really need to suck it up and start making things bike specific. And by that I mean riding.

Skirting a cold, and – speaking of cold – sixteen burpees.

Woke up with a bit of a cold and the “reward” for allowing sloppy dead lift form to creep in: very sore (DOMS) back.

5-3-1 Deadlift @ 120, 125, 135 (fail), 132.5 (fail)


Deadlift @ 72.5kg (BW)
OHS @ 35kg
= 11:40ish (not legit due to Sam making me laugh on several occasions)


14 burpees

Run 4.5km
29.5 minutes (including waiting for a train and other traffic signals)


100′ bear crawl

100′ broad jump (3 burpees every 5 jumps)
x 5 rounds
= ~10:00, with two sets of burpees per jumping session (15 total)


5:00 RMM @ 20kg DBs
= 15

It took me the first couple of rounds to remember how to land the jumps in such a way to string them together. Once that was sorted I was home free. Prooobably could’ve gone a wee bit harder on the man-makers.

October 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