Archive for the ‘Crossfit Endurance’ Category


KB complex + split cleans with the empty bar



Split clean (alternating foot forward)

5 @ 40 kg
5 @ 45 kg
5 @ 47.5 kg

3 @ 50 kg
3 @ 55 kg
3 @ 60 kg


Tabata situps/squats 8 x 20 seconds on : 10 seconds rest
(for a total of four rounds of each)

  1. 13 / 16
  2. 14 / 17
  3. 14 / 17
  4. 13 / 18



Split cleans felt weird in the warm-up but eventually felt very comfortable. I probably could have gone heavier in the end but didn’t want to approach silliness given how awkward dumping would be. Good fun though, and I think I can see the idea (speed + unilateral stability).



  • Chicken, sardines, nectarine, apple, coconut cream, Claire’s left-over WeetBix & mango
  • Coffee
  • Onion, capsicum & sausage hot “salad” + grilled chicken and avocado
  • Handful of cashew nuts
  • 3 “Dutch spiced tea” biscuits
  • Nectarine, coconut milk
  • Coffee
  • 3 lamb chops w veggies + butter
  • Tea
  • Nectarine, coconut cream
  • Hot cocoa


16.7 km (10 mile) Time Trial

31:12, two seconds slower than my  my last 16 km tempo at 90% … interesting!

GPS data (check HR v Speed ;)

Go check out Moody’s blog, it’ll remind you that training isn’t a painful slog. It’s what makes you feel alive.


  • Large tin of tuna, nectarine, coconut milk
  • Coffee
  • Nectarine
  • Veggie salad w tinned salmon + honey mustard sauce (can)
  • Coffee
  • Sardines, coconut milk
  • Spaghetti bolognaise (yep, the pasta kind)
  • Tea
  • Coconut milk, nectarine (PWO)
  • Lemon water
Tags: , ,

8:30 AM


CFE: Long intervals: 2 x 12 min, 2 min recovery

  1. 6.23 km / 31.2 km/h
  2. 5.78 km / 28.9 hm/h

GPS data

5:00 PM


Snatch drills, OHS
3 @ 42.5 kg
2+1 @ 47.5 kg
3 @ 47.5 kg
5 @ 42.5 kg


3 Snatches @ 30 kg (Rx: 42.5, and previously 32.5 kg)
15 Overhead squats
400m Run
x 5 rounds

= 17:30.7

  1. 3:21.0
  2. 3:35.3
  3. 3:28.7
  4. 3:33.0
  5. 3:31.2


Long intervals along the river before work were great. A little gravel, a little path-side singletrack and a little water make for a much nicer session than anything done on the trainer.

The afternoon’s workout was cause for butterflies with the legs already slightly toasted. I decided to be smart and scale down to 30 kg – five rounds of three and fifteen overhead sounded rough. It was, but it was also completely unbroken. 35 is definitely doable, and I might’ve gone for that weight had I known it was the weight I’d used for previous Nancies. 42.5 would have made for a long and sketchy workout, but … it’s not outside the realm of possibility. On the other hand, 17:30 is pretty much bang on my 35 kg Nancy PR, even with the snatches. That’s good. >:)


  • 3 eggs, 2 carrots, macadamia nuts
  • Tea
  • Vietnamese coffee (inc. sweetened condensed milk)
  • Big chicken, veggie & tofu laksa
  • Ricottta hotcakes with mapel syrrup and poached fruit (oops)
  • Macadamia nuts, apple
  • Organic chicken pie w veggies
  • Apple pie w cream
  • Tea
  • Macadamia nuts

Food wasn’t quite to plan – Christen offered to make us all Viet coffee the oldschool Viet way and I didn’t want to be a dick and say no. At lunch I saw ricotta hotcakes and figured they’d be ricotta hotcakes (savory) with poached fruit, but they turned out to be regular hotcakes with mapel syrrup and sugar syrrup-poached fruit. Oh well… Very yummy anyway.

I seriously had very little left in the tank on the ride home, and walked in the door to the smell of Hook & Spoon pie. Backed up with Hook & Spoon apple pie (just a little). Can’t say no to that, gotta keep up family relations and all ;)

7:00 AM


16.7 km @ 90%
MTB on the road: Footscray – Williamstown Beach
GPS data


  • Kangaroo, apple, apricot, a few grapes, macadamia nuts
  • Grilled salmon w a couple of veggies
  • Coffee
  • Lots of fruit, three saussage rolls
  • Big plate of salad, three satay chicken pieces
  • Roast chicken, salad, carrot, celery tzatziki
  • Fruit salad, three small date piklets, berries & yoghurt
  • Coffee
Tags: ,

4:45 PM


3 x 7 Floor press e.s. @ 20 kg
5 x 3 Split jerk (alternating split)

  1. 42.5 kg
  2. 45 kg
  3. 50 kg
  4. 50 kg
  5. 50 kg

7:00 PM


Bar muslce ups (scaled to pull-ups + dips)
Parallet clapping push-ups (scaled to floor clapping push-ups)

Time: 9:21.8


4 x 2 mile repeats

4 x 2 miles @ best possible pace.
Don’t slow more than 5 sec per set. Foul = 3:00 isometric squat.
2 min recoveries.

  1. 7:00 / 27.4 km/h
  2. 6:50 / 28.1 km/h
  3. 6:50 / 28.1 km/h
  4. 6:34 / 29.2 km/h (Grr!)

Split details are broken across two entries: one, two.
Last time: August 20 2009


Floor press was just fine and dandy. Jerks were about what you’d expect from a movement I haven’t ever given regular attention to. I tried to keep my form quick and tight, but it was lacking in the later sets (lumbar hinge fault).

After dinner I ran down to the park for “Thirteen”, which sounded like it would be easy enough with subs. The truth is that although my pull-ups were strong (chest to bar), my kip is wild, untamed and difficult to keep going efficiently. Really got to make sure I do more of these. Really need a bar in my backyard again. So I subbed CTB pull-ups and bar dips to sternum as best I could. I figured that the clapping pushups would be broken but decent. What I didn’t factor was how tough the bar dips would be on the shoulders and triceps, so I swallowed my pride and did regular push-ups … in broken sets. Still, it’s not a bad one. It “feels” gymnastic for sure – riiight in the top of the triceps, below and behind your shoulder. ;)

Run back, change shoes and set up the bike trainer.

Interval 1: 27-28km/h steady. Interval 2: 28-29km/h, buuuurn. Interval 3: … wait. Workout over? Crap. Reset the Garmin, check the workout. Edit. Save. Reset. Restart. Interval 3: 27-29 km/h struggle to get back into a rhythm with shot expctations. Interval 4: Stare at the computer. Find a quiet place inside. Get nice and comfy in the pain cave and work hard on stifeling any and all thought. The computer will tell us when it’s time to stop. 29+ all the way through. No music tonight.


  • 2.5 egg omelette, macadamia nuts, coconut cream
  • Chai tea
  • Big salmon and veggie salad w mint, rosemary, spinach, onion, carrot, broccoli, cauliflower, olive oil etc + coconut cream
  • 3 chicken drumsticks w veggies + olive oil
  • Coconut cream, macadamia nuts, 1 carrot, 1 white peach
  • Decaf tea

6:30 AM


Tempo: 30 min at 85-90% (RPE 16: “Hard – Very hard)

14.25 km
28.5 km/h @ 89 rpm (averages)
GPS data


I just didn’t seem to have enough go in the legs to keep the heart and lungs working at a rate I could call “very hard”, but it did feel like a constant 90%. Interesting how perception is relevant to the term. Given yesterday’s work it’s sort-of expected.


  • 4 eggs, small white peach, a few grapes, 1/2 an avocado
  • Almonds, tea
  • Coffee
  • 4 fruit kababs, 3 rissoles, 2 saussages and a few sticks of cellary w pesto
  • Tea
  • 1 pack of dark chocolate covered coffee beans
  • Tea
  • Vegetable fritata, chicken, lamb and a little fruit
  • Tea
  • 2 pieces of sessame/honey/nut slice

Avoided a mountain of sugar at the first birthday party of Em and Ralph’s Hamish. Good day.

8:00 AM


7 Turkish get-ups (each side) @ 17.5kg


1:00 Man-makers @ 20kg dumb-bells (no row)
1:00 Double-unders
x 5 rounds

Score (MM / DU):

  1. 7 / 62
  2. 5 / 45
  3. 5 / 41
  4. 4.5 / 38
  5. 3.5 / 34


Row 500m:
1:35.7 @  35spm  @  398.8 Watts average


Handstand practice


TGUs were hard enough to require focus and good breathing.

Pete’s 10 minute killer was big improvement over last time. The better man-maker scores can be attributed to the lack of the renegade rows, but the DU scores are up by ten per round on average.

The row finally rids my sidebar of a mysterious but horrible lie. There’s no way I ever rowed a 1:28.9 500m, and I’m confident in calling this a legit PR. Felt good almost all the way through, and a full two seconds faster than Pete’s. I guess it’s awwwwn. ;)

Handstands, as usual, need work.


9:00 PM


Back Squat 3 x 3 @ 70 kg (high bar, A2G)

CFE – Bike: trainer

4 x 5min:3min intervals

  1. 2.50 km
  2. 2.59 km
  3. 2.61 km
  4. 2.71 km

Full data log at Garmin Connect


Squats were good. More challenging than expected until I realised my old numbers are low bar. High bar feels more natural and more widely applicable. Dan John’s cues from his From the Ground Up are very useful:

Now, lower yourself down. How? Well, I teach young lifters to think that their feet were stuck to the ceiling and they would have to pull their butt to the ceiling. Sure, an odd image, but it works. What people discover at this moment is a basic physiological fact: the legs are NOT stuck like stilts under the torso. Rather, the torso is slung between the legs.

Intervals are starting to feel “normal”, which is nice. Note that “normal” doesn’t denote any absense of “painful”.


  • Two eggs, handful of almonds, a little chicken, a strawberry and a mouthful of coconut milk
  • Coffee
  • Big chicken salad, 1/2 a cup of coconut milk
  • Big handful of almonds
  • Apple
  • Coffee
  • 1.75 home made pita pizzas (chicken and avocado, ham/cheese/tomato
  • Tea

Mack’s 20:10

20 seconds on, 10 seconds rest for 8 km (5 miles)

Time: 18:21
Splits etc here.


That was … painful.


  • Chicken, almonds, 4 small oranges, 1 kiwi fruit
  • Coffee
  • Chicken Caesar salad
  • Salmon w ginger butter and veggies
  • One of Fee’s bread & apple mini puddings w orange butterscotch sauce
  • Chai tea, 1 piece hedgehog
  • Hot cocoa

Bike (trainer)

Warm up for 10 min, then:
90 seconds on
90 seconds off
x 6 rounds

1. 0.84 km
2. 0.84 km
3. 0.83 km
4. 0.83 km
5. 0.81 km
6. 0.83 km

Random extras
3 x 5 Ring dips
1 x 1 DL @ 100 kg
2 x 5 DL @ 70 kg


  • 2 eggs, 2 carrots, 1 cup blueberries
  • Coffee
  • Sardines, almonds
  • Left over chicken stir fry w veggies (no noodles)
  • Almonds
  • 3 saussages, 1/2 T-bone steak, big salad
  • Chai tea
  • Almonds, carrot
  • Hot cocoa


4 x 2 miles @ best possible pace.
Don’t slow more than 5sec. Foul = 3:00 isometric squat.
2min recoveries.

1: 8:34
2: 8:41
3: 8:39
4: 8:15
Split details


Hard to know exactly how to pace early on. It’s easy to look at the notation for these workouts and think they’ll be very quick, and they are compared to a lot of CF WODs, but they aren’t something you can just do before going to bed (duh!). Looking negligibly easy on paper but being truthfull painful could be the reason these got procrastinated into not happening for so long.

An interesting note on on tempo and an explanation for the last effort: First three intervals are “best steady pace”. The last one is with cadence paced to music. More hurty, but actually better psychologically. Check the cadence/speed graph below the player. 2 x Well It’s True That We Love One Another; the kick up at the end is Black Math. Thanks Jack. ;)


  • Oats w/WPI, blueberries, apple, almonds [4/5/8]
  • Coffee
  • Dark chocolate muffin [0/3/1]
  • Lamb souvalaki [3/4/4]
  • Coffee
  • Two apples, almonds [0/4/6]
  • Lamb shanks w veggies + almonds [4/3/6]

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