Posts Tagged ‘Broad-Jump

100′ bear crawl

100′ broad jump (3 burpees every 5 jumps)
x 5 rounds
= ~10:00, with two sets of burpees per jumping session (15 total)


5:00 RMM @ 20kg DBs
= 15

It took me the first couple of rounds to remember how to land the jumps in such a way to string them together. Once that was sorted I was home free. Prooobably could’ve gone a wee bit harder on the man-makers.

I’ve been taking a few days off to fight off a head cold. I wouldn’t say that I didn’t get sick, but I definitely haven’t been anywhere near as bad as some of the poor guys at work. Here’s how I tried to kick the remainder:


3×5 Back squat: 50, 55, 60 kg


10 broad jumps
5 power cleans @ 50 kg
x 3
= 6:30ish


10 Sott’s press @ 20 kg
3 Handstands
x 3 (not for time)

Squats seem under-weighted, but I still wasn’t feeling 100%. Focussing on getting down deep in the hole because of that last ‘uncounted’ rep from last time. Also thinking ‘back’ a-la box squats, and really feeling it in the backs and insides of my legs (not hamstrings, not VMO … not sure).


I promised Doug we’d do a session this morning. I figured we’d make it something simple. I forgot to remember that simple doesn’t mean easy:

OH Walking lunge the length of the gym @ 35 kg BB (Doug: 20 kg)
Broad jump back to start
Farmer carry the length of the gym @ 2 x 22.5 kg plates
Broad jump back to start
Bear crawl length of gym @ 2 x 20 kg DBs
x 5 rounds (and some extras)

Strong work from Doug today. Heavy is a different kind of hard, and he did well with the same weight as I used – shoulder flexibility being the main limiter on his OHWL.


  • Cottage cheese, blueberries, pear, mandarin, almonds
  • Coffee
  • Coffee
  • Ricotta and spinach stuffed maryland chicken w salad + beef pie
  • Coffee
  • Apple
  • Grilled fish w butter/ginger sauteed veggies and a little rice
  • Small glass of port :)
  • Hot cocoa


By myself today as Pete was at home, sick. :\

Exercise Sets/Reps/Dist Weight/Time
Row 1,000 m 0:3:34
Squat 50 reps 0 kg
Bergner Warm-up 10 reps each station 5 kg
Power Snatch 6 x 3 reps 22.5, 25, 27.5, 30, 32.5, 35 kg
Push Jerk 6 x 3 reps 35, 37.5, 42.5, 45.5, 52.5, 55 kg
  I misread the program sheet for the last two sets. Should have been
50 and 52.5 kg
Back Squat 4 x 5 reps 45, 55, 62.5, 67.5 kg
Cycling Russian twist 4 x 25 reps 0 kg
Broad Jump 4 x 5 reps 0 kg
Handstand practice 4 reps ~20 sec
Pull-ups 3 x 5 reps 0 kg
Push-ups 30 reps 0 kg


I didn’t feel super good today. Woke up feeling pretty tired and not 100% so I put off going to the gym ’til the afternoon. A couple of the final snatches had me feeling dizzy. I started on the jerks and decided that would be enough of the heavy overhead stuff for the day. Stay safe and all that. After 15 min or so of playing around with floor-based bodyweight stuff I felt good again.

Some of the heavy jerks were pretty hard on the shoulders. I need to drop just enough, and no more, or I’m catching the weight when it’s falling. Not good. The final few were really solid though. :)


  • Muesli w/grapes, almonds + protein (5 block)
  • Coffee
  • Left over spag.bol., hard boiled egg, 1 slice of ham and almonds
  • Cheese, nuts, nectarine
  • Lamb stir fy on noodles
  • Grapes, cottage cheese, almonds


Exercise Sets/Reps/Dist Weight/Time
Row 1,000 m 0:04:57
Power Snatch 4 x 3 reps 20, 22.5, 25, 27.5 kg
Push Jerk 4 x 3 reps 37.5, 42.5, 45, 45 (Rx 50) kg
Back Squat 3 x 5 reps 40, 45, 50 kg
Press 1
1 x 3 reps
35 kg
Situps 3 x 5 reps 0 kg
Broad Jumps 3 x 5 reps 10 kg


No so much fun without someone to train with (or as easy without someone to coach), but still interesting. I think the 1RM for push-jerk (75 kg) is beyond me. The back squats felt super easy. The jerks were heavy enough to make form challenging on the upper end of the scale (maybe some specific drills might help).

I’m going to give this strict zone thing a chance for a couple of weeks, just to see what happens. You never know if you never go do you? After working out that you can’t just sub veggies for fruit by eye (insufficient carbs) I’m going to do my weigh and measure apprenticeship.

  • Muesli w/nuts and protien
  • Coffee
  • (Nut bar)
  • 110g chicken, apple, pineapple, 12 almonds
  • Chinese apple, 60g chicken, nuts
  • Beef tacos

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