Archive for January 2011


A quick but sub-threshold (mostly) hot lap of Williamstown. With some refinement, this could be a solid training loop. There are worse ways to wrap up a day than slicing through the night along the lapping sea, Melbourne a bunch of blinking bokeh on the horizon too.

However: Training late precludes going to bed early, precludes getting up early, kiboshes training early, necessitates repeated late training or *gasp* lunch time training.

Tomorrow: 3 x 10min steady state at lunch time, in 38°C heat. Stay tuned.

Dist: ~22km
Time:  ~40min

10 Snatches
10 Presses
10 Swings
10 Jerks
10 Overhead lunges
10 Cleans
10 One-legged deadlifts
Each arm @ 16kg KB
x4 rounds

Oh— Did I mention it was 40° today? Well it was. 40° that is.

And we have a new car. It’s nice. Lots of room for kettlebells and bikes and bike stuff and tents and tent stuff. And suuuuper comfy, warmed seats for returning feeling to frozen buns on the way home from winter races.

Getting up with the clock reading 5 is starting to feel normal. Slipped out of the house like a ninja and met a vastly diminished (I’m told) Somerville Road bunch. Six became four when two split to wind out some longer miles along beach road. Wanting to know the local circuit, I stayed with the the men who had wives and children to get back to.

The rain held off for most of the ride and though the pace wasn’t challenging, the Farnsworth Ave hill repeats (numbering five) were enough to remind me of Charmichael’s advice on pre-training snacks. “The most important aspect of any pre-training food is that it be out of your stomach by the time training begins.” This time I wasn’t giggling.

We beat the rain back to the start point atop Somerville Road bridge, but without even an hour elapsed I settled into a rhythm out to Williamstown through the soft drizzle, sighted the Bay and pushed hard and homeward.


Time: 01:22:52
Distance: 35.32 km
Elevation Gain: 217 m

Avg Speed: 25.6 km/h
Avg HR: 144 bpm
Max HR: 181 bpm / 92% / z5.2
LT = 162

Moar numbers.

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Get up and slide through the pre-dawn bayside streets, yawning and readying for the daily bustle.

Meet JP’s very mellow bunch and rolled long, easy, swoopy laps of Albert Park lake while balloons floated over the city and the sky tried on a succession of pale morning hues.

Spear into the CBD and devour eggs, bacon and the best mushrooms you’ve ever eaten – grilled under rosemary and olive oil.

Go to work happy.

Rolling time: 01:52:38
Distance: 47.20 km

Avg HR: 116 bpm
Max HR: 158 bpm

Moar numbers.

Tags: ,

Row 1,000m (3:40ish)

10 Deadlifts @ 75 kg
50 Lateral hops (over barbell) in lieu of double unders
x 3 rounds

= 4:38

30 push-ups (broken at 18, 25 and 28)

I’d intended to get out on the road early for a couple of steady hours, but when Claire woke me up at 4:30 I felt as if I was in decline. I coughed, brought her into bed with us, laid down and, listening to the rain on the steel roof, decided that sleep was the better option.

I’m going to try spreading each 3-day CF.com cycle across a week as my weight room conditioning, maybe throw in a few extras for specifics, and see how that goes for a while. The plan is just to scale conservatively compared with a straight CF-only diet.

At Jeff’s

Sled pulls:
Straight arm push forwards
Rack position forwards
Straight arm tow forwards
Straight arm tow backwards
x4 sets

Set 1: 4wd Tyre at 48kg
Set 2: Sled at 70kg
Set 3: 4wd tyre 33kg
Set 4: Sled at 70kg

2 x 10 KB Renegade rows @ 40kg KBs:
Push-up, row left = 1
Push-up, row right = 2 etc

More of a straight arm twist than a row, but really hard on the core.

Really good to see some old friendly, fit, smiling faces again. And to meet some new ones.

Just like it says on the box. Jumped on the trainer and did the Spinnervals Aerobic Base Builder #4 DVD. Lots of variation to keep it from getting too boring, and for a sub-LT session it contained some reasonably hard work. (Or is it that I’m just a ways of where I need to be?)

No coughing fits though. That’s a good sign.

Time: 01:02:12
Distance: 27.11 km

Avg HR: 152 bpm
Max HR: 167 bpm
LT = 162

Moar data.


Some DOMS on both sides of the femur today after yesterday’s effort under the bar.

Extended my commute home to include a lap of Williamstown.

5 x Press @ 35kg

Back squat:
15 @ 35kg
8 @ 55kg
5 @ 55kg
3 x 3 @ 75kg

5 x Renegade man-maker to suitcase lunge (e.s.) @ 2 x 20kg DBs

“This is ridiculous.” Sal stops the bike.

He has just broken the most important rule ever. Never tell the truth.

January 2011

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