Archive for the ‘Benchmark workouts’ Category

20 Double-unders
4 OHS @ 30kg
6 DB Squat Cleans @ 12.5kg
8 Burpees
AMRAP in 20 min

= 6 + 4 OHS

Which is actually pretty good (8 is the all time PR).
Especially given how much time I spent messing up double-unders.

Warm up, then:

Run 400m
15 KB Swings @ 24kg
15 Lat. pull-downs (in lieu of pull-ups)
x5 rounds


Went to the bathroom to be sick in the fourth round, but managed to keep everything down, and returned to the workout. The Rx for this is double the distance and reps, with a 32 kg bell btw.

I feel like I’ve been fighting something off lately. A combination of high churn work during the day, a race to get the new Baum site up by night and general life bizniss has got me surfing on the edge. So when I decided to go up to keep Pete and Sam company, it was with the intention of rowing a quick 500 and the good ol’ six minute DB C&J.


Skip ~5min


Row 500m = 1:35.2 PB (1:35.7)
Row 500m = 1:45.7

6:00 DB C&J (one arm, long cycle), change hands every 5 @ 20kg DB


500m PR was a bit of a surprise given intentions and conditions. During the second effort I tried to push of my toes more, to shove my feet ‘up’ the pads more, as I’d had with trouble coming off the slide during the first 500. The new method only made things worse. Not sure what to do about that … maybe focus on quad extension? No idea.

DB C&J was harder than it should have been. I had to set the bell down twice and wasn’t setting any kind of blistering pace. No biggie.


  • 3 eggs in butter, 3 strawberries, some blueberries, some grapes
  • Double cappuccino
  • Sardines
  • Double cappuccino
  • Big chicken salad w/avocado and pesto
  • Double cappuccino
  • Large tin of tuna
  • Soy-ginger pork chop, with sautéed veggies in ginger and butter
  • 4 pieces dark chocolate coated liquorice
  • Chai tea
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Thrusters @ 30 kg (Rx: 42.5 kg)

Time: 7:31


If attempting Elizabeth as rx’d last night was little bit silly, scaling Fran this morning was more than a little bit smart. I heeded Pete’s encouragement to scale all the way back to 30kg and just go all out. Killer Fran nerves, and deservedly so with pull-ups waaaaay out of practice and a slightly tweaked back from some no-doubt-nasty form on some of last night’s cleans.

7:00+ with such a significant scale does give pause for thought. Fran is the workout – more than any other, strangely – that really makes me want to do long term strength work. You just can’t throw that kind of weight around unless you’re strong.

Anyway, nothing like (re)learning the hard way. Scale smart, train hard.

Doug made the effort to get to Pete’s for his first Fran, but (at Pete’s suggestion, again – he’s a good coach, that boy) we decided to wind him back 15-12-9 16kg swings and jumping pull-ups. He did the swings fairly easily – and with excellent form – but the jumping pull-ups were punishing. All done at 4:52ish.


  • Three eggs, 1/2 avocado, 1 pear + a cup of tea
  • Coffee
  • Hot Mediterranean veggie salad and pork chow-mien w avocado
  • Tea
  • Sardines, almonds
  • Tea
  • Zucchini ribbons w bolognaise sauce

July 2020

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