Archive for May 2011

I haven’t been sleeping the best lately. I’m not worried about the wrap up with LP, or the next job (whatever it might be), but I am excited. Excited and maybe a little impatient. This morning I work up at 4 and could not get back to sleep. I thought about REA, Google, ANZ and the NAB. I thought about designing Neil’s HTFU kit. When I finally quieted my mind I lay there thinking nothing, and began to note a creeping awareness of the tension from last weekend’s racing and a week of office-chair sitting in my legs. All four quadriceps under load from knee to hip, through and into my back. Hamstrings. A dull, muted, not-quite-ache.

At 5:30 I got up and went to the bathroom and stretched. Stretched some more. Got down on the floor and stretched. Got out the roller and wrung the living shit out of the fronts of my legs. Parasympathetic sweats, the shakes, grit teeth, you name it. And twice more, maybe half an hour or more it took. And then I went back to bed, slack and sleepy, and drifted off to sleep.

So, a little tired this morning:

With the 16kg KB:
10 x RTW each way
10 x Figure 8 each way
10 x One arm swing e.s.
10 x Two arm swing
10 x Clean and press e.s.
10 x Snatch e.s.
10 x Clean and jerk e.s.
10 x Goblet squat
10 x TGU (5 e.s.)
10 x OHS
10 x Clean and windmill

5:00 Run @ speed 11 / incline 2.0

10 x Full squat clean + Press @ 35 kg

50 Bastards @ 10 kg
= 19:36 … ouch

Neil had lined-up Jim and I for a reunion race of sorts. The idea was nothing more than a shits-and-giggles hit-up of the classic Beechworth Six Hours in the Saddle race. The setting is gorgeous, the course is fast and semi-technical and in a three man team we’d have energy and company to burn.

When Jim bailed, James stepped up; with a shiny new Baum to match (convenient!) and we were on our merry way.

It was 4°C when the race kicked off. While JP sat huddled in our down jackets, Neil stomped out a lap that sent me out in fifth position. I rode every lap like it was my last, posting times between 4 and 8 minutes slower than the big man’s, 2-4 behind JPs. And I could not have been happier.

The trails were perfect. Rocky, rolling and with plenty of grip. Racing Ralph’s felt great. The bike felt great. My back stiffened up as the race went on but nothing awful. At 12 seconds to 4:00, Neil came thundering into transition to tag me onto a lap that would see us cement our first category place by a lap, and pick up another two positions overall. 1st and 7th.

Very, very nice.

Also very nice: heated seats on a smashed P-chain, and being chauffeured back to the city.

Time on bike: 1:53:57
Avg Moving Speed:15.1 km/h
Max Speed:30.6 km/h
Elevation gain: 704 m

Avg HR: 173 bpm / 88%max
Max HR:  184 bpm / 94%max

More numbers…

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Back squat:
5-5-3-1 @ 55-75-85-95 kg

KB Swings @ 24 kg
Step-up @ 30 kg BB
Power Clean & Jerk @ 30 kg BB – alt. push jerk, split right, split left
= 23:05 (PR 20:54, also previously done heavy)

2 x 5 Hill repeats (seated) @ Edgewater Blvd (a.k.a. “the short hill”)
Not hurty.

1 x evening of foam roller vs VMO and ITB.

It’s been a long week — lots of work on Alien Blue, new work on LP Destinations (many stakeholders, some tension), late nights, early mornings with Claire. This was more to wake up and get moving than anything else.

Warm up with Burgener warmup and snatch progressions:
5 x Muscle snatch
5 x Power snatch
5 x Pressing snatch balance
5 x Snatch balance
5 x Snatch
All at 12.5 kg

5 x Step-ups e.s. @ 35 kg DBs


KB Swings @ 24 kg
= 6:36 (PB is 5:46)

Build to a heavy single

5 @ 40 kg
5 @ 35 kg
3 @ 45 kg
3 @ 45 kg
1 @ 50 kg
1 @ 47.5kg



Overhead squat @ 40 kg

= 12:20 PR (previously 13:33)

Done in the work gym and happy (and surprised) to be only 2.5 kg off my 1RM PR on the press. No-one knows for sure what those lumpy iron plates and crappy steel bars weigh, but we called the long bar and it’s collars an even 10, and they could well be more. No complaints there anyway.

OHS broken into 11 and 10 in round 1, 8 and 7 in round 2, and straight through in the final.

40 kg felt heavy. The weight came to be overhead via some pretty ugly power snatches and required focus but was never god-awfully dangerous — not that I wouldn’t have rathered people no sit on the bench right beside me or walk right behind me. But that’s how it goes. After the first round especially I had quite a sore left wrist.

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50 Thrusters @ 20 kg barbell
Run 700 m
30 Pull-ups
Run 700 m
= 15:06

Normal Jackie is a 1,000m row, 50 thrusters at 20kg followed by 30 pull-ups.

5 Strict form press @ 20 kg barbell
5 Ring dips

May 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