Archive for November 2010

One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I hopped the bunting tape, unclipped, put my head on my stem and gasped for air for probably a solid three minutes. Gasped. Each lap was will against legs that didn’t hurt so much as constantly bitch that more acceleration was simply not possible.

The signal I took from it isn’t a new one: What you thought was intense in training is a fucking walk in the park compared to racing.

Hence, something a little uncomfortable…


Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

Total: 253 (PR = 311)


Waaaay down on PR, partially attributable to not coming out of the gate hard when stamina is high, partially just decreased work capacity. Realistically 35kg is too heavy for me on the SDHP and push-press. Power (not strength) endurance should be the limiting factor in FGB. For the first time, I’m not going to vow that I need to be stronger. This is what it is, next time I’ll drop the weight. I’m beginning to feel like this isn’t leading anywhere specific, which is fine – I appreciate the myriad of benefits that come with GPP, but I have some specific things I’d like to give some love to for a while.

Race: National Series XCC Round 1
Sport class: 15 minutes + 3 laps

With no goals other than to hurt like a bastard and not not get pulled I guess I can be 50% happy.

11:30 into the race (lap 10) with the lead bunch about to gobble me up, I got pulled. Big gobs of great, lung-sucking, painful FUn.

Came home and ordered Friel’s Bible and Charmichael’s companion-for-the-real-world (dorky cover aside) to scratch an itch that has been getting progressively worse: the desire to understand bike programming. Step #1 as a guy who puts in a broken 40 minutes a week on the bike right now is to actually spend some time on a fucking bike, but being so vulnerable to program doubts I’m hoping that understanding what I’m doing will help with two complimentary facets – getting the most out of whatever time I can log, and being confident enough that it’s going to work that I’ll actually get out there.

Oh, I almost forgot to mention: Neil won and picked up a cool hundred, a pretty sweet medal, an official series jersey and an ‘Series Leader’ race plate that comes with a certain weight of obligation to show up in Tassie and defend.

4.62 km
24.1 km/h avg.
42.8 km/h max.

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Warm up

Row 1,000m
Burgner Warm-up @ 10kg bar
5 x Sotts Press @ 10kg bar


5-3-1 Press @ 35, 45, 50kg


5 RMM @ 20kg DBs
25 Double unders
AMRAP 10 min


Cool down


Really slow and sore for 2-3 days after the 141 burpees day and then it was off to Noosa for a week of lounging, lazing, eating too good food (both the good and the bad kind) and chasing after Claire.

On the physical front – lots and lots of walking, a fair bit of swimming, a good amount of random play and a couple of trail runs, each culminating in a good hard stair climb to the top of the hill (usually followed by a prompt dunking in the pool). Awesome to catch up on circadian synchronicity. Now it’s just getting back to strict eating.

Buying back into the B3S burpee challenge after being sick.

141 burpees = 16:51
The first 100 too 10:35. (PR)


26:56 (6:08 pace)

Beautiful morning.

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November 2010
« Oct   Dec »

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