Posts Tagged ‘BB-BoxLunge

Thursday, Friday & Saturday

Work has been crazy, intense and exciting the past week. And exhausting. No training since Wednesday (glad I got that trainer workout in), in spite of a vow to hit the long hill repeats. Yesterday I took Claire to swimming, got a hair cut and my eyes checked and made dinner for Mick and Jo. Chillaxin’ to the maximum, and I needed it.

Back in action today after a good night’s sleep and some big hip articulators ready for punishment.



2 x 20 Deck Squats
20 Box Jumps @ 24″ box
3 x 2:00  e.s. Box Hops @ 24″ box
3 x 20 e.s. Step-up, lunge @ 25kg /24″
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
6:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB


Back at home which means a return to the big box. The extra few inches puts the hip below parallel and makes things significantly harder. I got a little bit too interested in upping the pace during the second set of box hops and gave my right leg a good scrape. 25 kg on the shoulders made stepping up to the big box a fair progression. The step-up lunges seemed to take forever, but I kept Neil’s advice in mind and tried to crank out the B.S.S.es as fast as possible.

After last time I expected the KB finisher to be a killer, but I paced myself well and was able to keep good form. My cleans were smooth and, best of all, I’ve somehow managed to get the switch-grip off the rack down pat. Twist from overhead to return to rack, shrug the weight out of the rack and catch it in the fingers (no torn callouses), clean and catch the handle across the palm ready for the jerk. Nice!

Best advice of the weekend:

Let go of ambition.


  • 3 eggs in organic butter, handful of almonds, peach
  • Tea
  • Pear w Greek yoghurt
  • Moroccan chicken salad
  • Cappuccino
  • Macchiato
  • 2 lamb sausages, 1 lamb cutlet, salad, nuts
  • Tea
  • Small white chocolate mint
  • 2 tsp peanut butter, handful of nuts in cottage cheese w/cinnamon



2 x 20 Deck Squats
20 Box Jumps @ 20″ box (bench)
3 x 2:00  e.s. Box Hops @ 20″ box (bench)
3 x 20 e.s. Step-up, lunge @ 25kg /20″ box (bench)
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
5:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB



Otway Trainer Workout 2

In 39:18 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each


3:00 seated @ 39:16
3:00 standing @ 53:16
3:00 standing @ 39:16
3:00 seated @ 53:16
x3 rounds


39:17 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each

39:18 cadence ladder:
80-95, 90 rpm, 5 rpm increments, 1:00 each

The numbers.


Same gears, same total time, 2 km more across the workout. Everything felt more natural, although the standing 32:16 sets are still nasty as hell.

I think I’ve discovered cycling’s eccentric phase; here’s how you can too:

Throw the bike into a nice, low gear – something you’d be happy to spin away at say, 100+ rpm. Now run the same gear out of the saddle for oh, 3:00 minutes. Feel that burning sensation in your quads? That’s the rearward leg working eccentrically to provide enough resistance to the forward to keep you from pitching forward over the bars. Mmmm! Good times!



2 x 20 Deck squats
20 Box jumps @ 20″ box
1-leg Box hops, 1:10 es
3 x 12 es BB step-up, lunge @ 20kg
3 x 12 es Bulgarian split squat @ 20kg
4:00 DB long cycle C&J, switching hands every 5 reps @ 20 kg


Better form and a lower ‘box’ felt good. Nowhere near as hard as the first time (at home). The DB C&J was a nice switch-up too.

On the down side, I wasn’t able to fit in the trainer work-out I wanted to tonight, playing host to two sets of family visitors, settling Claire and Fee out at a Christmas party. The weekend is looking brutal on time-for-riding. Maybe I’ll get a session in during Claire’s nap tomorrow, or late tomorrow night.

Tis the season … *sigh*


2 x 20 Deck squats
20 Box jumps @ 24″ box
1-leg Box hops, 1:00 es = 9:12, 11:12, 10:11 (L:R)
3 x 10 es BB step-up, lunge @ 20kg
1 x 20 es Bulgarian split squat @ 20kg
1 x 10 es Bulgarian split squat @ 20kg (oops, that should’ve been 3×10)
4:00 KB long cycle C&J, switching hands every 5 reps



3 x 7 Hill repeats @ Edgewater Blvd hill
(2 sets seated, 1 set standing)
4 min rest between

Climbs are on the odd-numbered splits if you’re looking at the GPS data.

Some soreness about the 8:00 position behind the right knee on the last few seated repeats during the pull through the bottom phase of the crank cycle.


  • 3 eggs, butter, olive oil, white peach
  • Coffee
  • Chicken w salad + avocado
  • Crumpet w/Manuka honey
  • Saussages w salad + olive oil
  • Berry, egg, cocoa and two-milk smoothie

Ride to Jeff’s. Then…


10-9-8-7-6-5-4-3-2-1 each side of:
KB Snatch
KB Clean
KB Rack lunge
KB Jerk
One legged deadlift
All @ 16 kg KB
=~ 29:00


Step-up BB lunges

The step up to reverse lunge is harder than it looks. Not just because it’s a tricky stability move, but I kept forgetting (over-thinking) which foot was supposed to be lunging back.


20 Swings @ 20kg KB
30 Seconds plank
x 5 rounds

Fun times!

The 10! rep structure is always a mindfuck, but I felt like I paced it well. Neil was strong with the 20-bell and finished just ahead of me. Jeff made it look easy. Justin sucked it up like a champion while Jim paid the price for choosing the 24 and called Uncle at the 5-count round.

Inside quad crampage during the lunges. Very near grip-failure on the last set of the swings, but good to play with the boys again. Oh, and Neil carried his 20kg birthday gift 20km home in a crumpler. How’s that for extras? :)

September 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