Archive for the ‘Uncategorized’ Category

2x 10 @ 80kg

6 @ 72.5kg

3 @ 80kg
6 @ 80kg

10 Deadlifts @ 60kg


20 1H Swings es @ 16kg
10 Deadlifts @ 60kg
25 Bastards @ 12.5kg DBs = 14:41
25 Walking lunges @ 10kg plate
10, 5, 5 Piston Press @ 12.5kg DBs
12 Nordic curls (mostly negatives)
10 Deadlifts @ 60kg

Focus throughout on neutral spine. Definitely hyperextending on some of the bastard lunges. Need to get back into the tower crunches, deadlifts and heavy swings.

20 Double-unders
4 Press / push-press @ 30kg
6 DB Cleans
8 Burpees
AMRAP in 20min = 5 and 20 double unders

Not strong enough to jump straight back into 30kg OHS.

3 x 10 Deadlifts @ 60kg


20 KB Snatch e.s. @ 16kg
Run 400m
20 Swings @ 20kg
Run 400m
20 Ball slams @ 11kg
Run 400m
20 KB C&J e.s.
Run 400m
20 Burpees

It’s been almost four months since Chain Reaction.

I’ve done a few casual rides but nothing big, nothing steep and nothing fast. The days are dim, cold and wet, and I’m low on motivation to turn a pedal over. Even if I was keen, between moving house, the three kids, a smaller, dingier home and a holiday to Noosa (which was great), there hasn’t been much of a chance.

I went to see Edmore to relieve some tightness in my right lower back / flute yesterday and he pointed the finger at weak, tight abs. If you haven’t had someone stretch your abs for you, I don’t recommend it, but it did the trick. The prescription is, as usual, more strength in the places required to counter overdevelopment in the quads.

3 x 20 tower crunches


Since last post:

  • Three more months of training.
  • Selling the house.
  • The actual Chain Reaction Challenge: the best, and hardest, yet.
  • Buying a new house.
  • Henry and Geoff make a successful Everesting attempt on Mt Pleasant.
  • A diminished desire to ride, but unlike past years, not extinguished.
  • A return to some very basic, strength and conditioning in an effort to make amends with some serious on-the-bike over specialisation (with hilariously DOMS-ey results).

February 2017
« Jan    

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: 24:00

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