Archive for July 2012

3 x 20 KB RTW each way @ 16kg KB

One arm swing
KB rack lunge
KB rack squat
KB long cycle clean & jerk
One legged deadlift
Each side, complete all reps for left arm, then all reps for right arm.

~1:00 (yep, hours)

Fucking ouch.

Grip failure somewhere in the 6-rep round on the right arm. Completed the workout with Ann-Michelle’s 12kg KB.

I know, it’s for TT bikes and triathletes but I was short on time and thin on sleep. I did run into Sarah and Whit, which kinda-sorta makes this a business trip.

Strong tempo over the rollers, maintain some effort through the downhills.

47.2km / 525m / 1:49

Strava link
Some familiar names on the ITT leader board by the way.


The Sufferfest, Angels

5x 1:00/1:00 over/under intervals
3x 8:00 climbs with attacks, 4:00 recovery between


Knowing that any fitness for the Gran Fondo in nine weeks’ time is going to come from riding bikes to nowhere, probably without enough sleep, probably in the only spare time I have, probably when I don’t feel like riding bikes to nowhere.

I’d never thought the idea of watching videos during ergo work was very appealing but The Sufferfest videos seem pretty highly recommended by everyone I know who’s tried them. So I loaded up the iPhone, blu-taked it to face of the Gamin and rolled off.

And, I think I’ve found something to make training for the Fondo bearable. So much so that I think I’ve got a better chance of sticking with these a lot longer than I would slaving over a cold clock in the shed over decoded the TCTP program notes. It actually feels much more like riding. You ‘play’ along with the video — chasing breaks, attacking and responding with reminders and jibes to keep your effort up until each effort is over. You don’t see the clock, so you don’t get the time warp feeling. You don’t think about how much longer, just how much deeper you can or should dig.

I’ll think about how to put them together coherently later on, but anything hard will be better than nothing provided there’s enough recovery and a no-program program might even help dispel the old analysis paralysis or ‘well, I’ve missed too many sessions this week anyway so I’ll just wait until next we—’ what kind of bullshit is that anyway?

Settling into that zone where you feel better not remembering what it feels like to walk around with an unbroken night’s sleep behind you. When you come out of that place, you swear you learned something about what you were capable of and how you’ll never make any more excuses … or something.

A moderate little roll around the short, punchy climbs of Essendon to see what it feels like.

28 km, 307m, 1:11

Strava link

Oh, what did it feel like?
Like I had wooden legs and beautiful wheels and that it was nice to be out in the sun.

Since last time I’ve managed to shake the bugs, wrap up a bunch of work and have a new baby.

Mae’s birth reminds me that the fittest I’ve probably ever been was back when Claire was born. Not only that, but Fee reminded me today that Mae will be 10 weeks old when we go down to Lorne to race take part in Amy’s Gran Fondo. Who needs sleep? Better get moving!

10 Hollow rock
10 Superman
10 Hollow rock


10 KB Snatch @ 16kg KB L
10 KB Snatch @ 16kg KB R

5 KB Snatch @ 24kg KB L
5 KB Snatch @ 24kg KB R

25 Bastards @ 12.5kg DBs
= 11:24

…aiming to build to 50.


I’ve had this idea for a while that one legged KB snatches would be a great stability move. I had a few unsuccessful attempts tonight but I think it can be pulled off. The snatching hand just has to be opposite the standing foot or else you would bash yourself in the supporting knee with the bell on the down stroke. No really, trust me on this.

After sleeping almost all day yesterday, I went to bed and slept really well again. Woke up still feeling sleepy and decided to take another day off to recover properly. Good call, and feeling much better for it.

I also stopped in at ol’ GymCo at the end of the street and bought a couple of rubber hex dumbbells so that I can get back to Bastards at home. I could only afford one set, so it was choice between a pair of 10s or a pair of 12.5s.

Stay tuned to find out which got the nod.


Got up. Got dressed. Felt cold and tired. Considered going to work anyway but thought better of it, went back to bed and slept all day. Literally. All day.


Road ride with the Williamstown Sunday bunch. Just six guys, five of whom would look at home riding with my father-in-law, but three of who were more than happy to haul ass rolling turns into the wind on the way home.

2:33 hrs, 76 km, 63 m, 31km/h average.

Strava link

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July 2012

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