Archive for the ‘Metabolic conditioning’ Category

Run 5.6km @ 5:47/km

10 @ 60kg
10 @ 70kg

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3 min Skip

6 DL @ 75kg

5 Burpees

Lunge matrix x5

Run 5km — from Sheraton Denarau Villas to Nandi Port and back.

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First decent length run in (and I have to think about this) maybe a year or more.

First thing to note: Viewbank is much hillier than Noosa (which I think is where I ran last) or the Western suburbs.

Second thing, and this is a good one, is that I didn’t struggle with pace or distance at all. I slowed way down at the end to baby a sore left ankle home, but otherwise could have kept going. Might need to look at getting some ‘proper’ running shoes vs the comfy but squishy Nike Frees. The ol’ Inov8 195s were great.

5.1km   0:30:06hrs   5:48km/min pace


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Quick jog around the block
20 Deck squats

10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB

50 x Bastard complex @ 12.5kg DBs
= 26:08

6 Deadlift @ 70kg
6 Bent-over one-arm DB row @ 12.5kg e.s.

6 Bulgarian split squats (front rack) @ 20kg e.s
6 Turkish get-ups e.s. @ 16kg KB

15 Bastards @ 12.5kg DBs (target was 30 for time but form broke down)
= 8:34

100 Air squats
= 4:32

After a too lazy week (no Wednesday or Friday bunch), I set my alarm to get out with the Williamstown bunch for a TdB / Warrandyte loop. Then Mae had a bad night, Claire woke up and walked into a door frame on her way into our room (sadness) and I woke up with an edge on that niggling sore throat that’s been threatening to emerge all week. I hit the snooze button and congratulated myself on a wise decision.

The rest of the day (up until workout time) consisted of shopping (new shoes for summer, new suit for weddings/parties/what have you) and dumplings. So many delicious dumplings..

= 6:37


Renegade row (push-up, row left, row right)
DB lunge (suitcase style)
@ 12.5kg DBs
x 25 rounds
= 10:05


Run 2.3km
= 13:38 / 5:53 (grandma) pace

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.

20 Box Jumps
10 Step-ups es
10 1H Swing @ 16kg KB es
10 KB C&J LC @ 16kg KB es
10 KB Snatch @ 16kg KB es
50 Squats

3×5 Deadlifts @ 65kg
3×5 Front Squats @ 45kg

5 Press
5 Push-press
x3 rounds

25 Burpees
= 2:08

I’m in Perth, visiting our WA office and talking about our FY14 strategy with our West Australian team.

I went up to the hotel gym — two elliptical machines, a rower and a multifunction cablemajig — and promptly decided it was too nice an evening to waste my time in that stuffy little room with no weights whatsoever.

Run 4.8km, 26:39 @ 5:34 pace


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