Posts Tagged ‘800m

Round the world, each way
1H Swings
Clean & Jerk
Rack squats, each side
@ 16kg KB

200 double-unders
200 running skips (2 count)

5 K2E @ rings (Rx 10)
5 hug-a-twinkie
x3 rounds

10 lying K2E
5 hug-a-twinkie
x7 rounds

800 running skips (2 count) (Rx run 800m)

= 29:40

Hug-a-Twinkie is essentially a gymnastic version of the reverse hyper, or the opposite of a dragon flag (you’re face down). It was pouring rain so this was all done under the car port. I used the box as my Twinkie. The original prescription is 10 rounds of 10 of each of the movements. I scaled down to five of each, but after three rounds it was pretty clear that the K2Es were going to become very slow and messy singles before long so I switched to sets of 10 of the lying kind. After a few more rounds I reflected that I should just tough it out on the rings, but found it near impossible to get a single hanging K2E rep out. Heh. Good call on the lying K2Es!

Gluten free muesli (contains rice)
A few grapes
Choc chip biscuit
Large piece of grilled blue grenadier (floured)
Short mac
Salmon w veggies and ginger/lemon butter
Hot cross bun
Chai tea

5 Deadlifts @ 70kg
5 Deadlifts @ 80kg
5 Deadlifts @ 90kg

Run 800m — fail @ 600m on treadmill 16 (km/h?)
Rest 2:00
Run 800m — fail @ 600m on treadmill 14 (km/h?)
Rest 2:00
Run 800m  on treadmill: 700m @ 12 + 100m @ 14


Deadlifts felt fine, but I completely underestimated the runs. I can run 400m pretty hard and figured I’d be able to hold on until 800 if I could fight off the panic. What I didn’t count on was said panic kicking in around 500m. Dropping 2 km/h (I’m just guessing that’s what the numbers on the treadmill mean) seemed reasonable. Nuh-uh: Twelve. Twelve? Twelve, but with enough left in the tank to go hard the last 100m.

Because I’m doing the workout of the day on the day its posted, I didn’t see the running coming and had to run without shoes. That was kind of a big mistake. Rubbed the pads off most of my toes and have a rather large and painful blister under my left forefoot. Also: spray on skin is the best and worst thing ever.

The morning fasts are no problem, although I had wound up with pasta for dinner and it didn’t fill me up nearly enough so sneaky tin of tuna and a slice of cheese around 10:30pm. NABD.

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30 x Clean @ 35kg (Rx: 42.5)
30 Body rows (Rx: Pull-ups)
Run 800 meters

= 38:13

30 x Power clean @ 15 kg
30 x Lat Pulldowns @ light-moderate weight
Row 1,000m

= 35:00ish


10 lunges
5 Power clean + press @ 35kg

Back squat 55kg


5-3-1 Back squat @ 75, 85, 95kg

Run 800m
30 Dumbell squat cleans @ 12.5kg DBs (Rx 20kg)
30 Burpees
x3 rounds

= 43:43
12:43 / 15:20 / 15:38


The back squats were heavy, but well within limits. 95 on the back felt good, all the way down into the hole with no sticking point on the way up. It’s what you want in a room with a skinny chrome bar, a freestanding rack and bare iron plates. It’s also a good indication that it might not be too much of an ask to trump a 102.5kg PR, given what’s possible with the confidence of a cage and safety bars.

Helton was a long, hard, steady grind. Pete came in to say hi just after the first round. He asked if I was feeling good. I said no, and he advised scaling back the reps or rounds, but that really misses the point of this kind of work. The training effect here presents itself when the physical urge to call it quits kicks in, and you choose instead to do another rep.


25 Push-ups (Rx: 50 pull-ups)
Run 400m
21 Thrusters @ 30 kg (Rx: 42.5 kg)
Run 800m
21 Thrusters
Run 400m
25 Push-ups (Rx: 50 pull-ups)

Time: 13:50

Significant scaling on the bookend gymnastic movements but: 1) No pull-up bar and 2) Weak push-ups. Operative word being weak today – both sets were broken.

I’d intended to do the thrusters with 37.5 kg, but 30 was plenty.


  • Tuna, apple, pear, almonds
  • Coffee
  • Left over lamb stew w veggies + lots of extra silverbeet
  • Coffee
  • Almonds
  • Spaghetti bolognaise
  • Apple + blackcurrant pie (cheat night)
  • Chai tea


Eva (scaled)
Run 800m
30 KB swings @ 16 kg (Rx: 24kg)
15 pull-ups (Rx: 30)
x 3 rounds (Rx: 5)

Time: 17:53

We did this with Doug in the North Melbourne park, with Pete coaching abley. We scaled Doug back to a 400m run, 10 swings at 12kg and 10 jumping pullups to keep the intensity up and he did well, finishing in a hard 10:45.


  • Oats w/apple, WPI, almonds [4/4/6]
  • Coffee
  • Banana
  • Chicken schnitzel and veggie wrap [4/4/4]
  • Sardines, almonds, apple [2/2/4]
  • Kangaroo, eggplant & zucchini, oilve oil [4/2/4]
  • Tea
  • Tim Tam biscuit [0/2/0]


Saturday 080823
For time:
Run 800 meters
42.5kg Shoulder press, 21 reps
Run 800 meters
42.5kg Push press, 21 reps
Run 800 meters
42.5kg Push Jerk, 21 reps

Subs: 30kg instead of 42.5kg

Exercise Sets/Reps/Dist Weight/Time
Run 800m
Press 21 reps 30 kg
Run 800m
Push Press 21 reps 30 kg
Run 800m
Push Jerk 21 reps 30 kg



30kg turned out to be a good scale. Going overhead is a big weakness and most sets broke in the same place, around the 12th and 16th reps. I botched the treadmill set-up in the first round, setting a time limit in my haste to up the speed and it died 2:00 into the run, causing it to slow down to a complete stop before ramping up again.

Feels good to have done a complete cycle again. Need to find a way to get pull-ups in on week days.


  • Oats w LSA mix, protein and pear [5/2xFat]
  • Coffee
  • Chicken, salad and avocado on 1/2 a multigrain bun; nuts [3?]
  • Coffee
  • Nuts, pear
  • Chicken and veggies (incl small amount of potatoes and 1/2 cob of corn) w olive oil [~4]
  • Cottage cheese, pear, nuts [2/2xFat]

June 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