Posts Tagged ‘DeckSquat

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

Back to it after a month of sniffles, sinus bioslime, sore throats, patchy sleep and a workload of death.

100 One-arm swings
200 Deck squats

Partitioned as:
20 right arm swings
20 left arm swings
20 deck squats

10x KB long cycle clean and jerk each side (alternating)
10 Push-ups

12:00 PM

2 x 20 Deck squats
20 Box jumps @ 20″ bench
3 x 10 Box hops e.s. @ 20″ bench
2 x 20 Step-up / lunges e.s. @ 20kg BB
10-20-10 Bulgarian split squat @ 20kg BB

Recover, then:
5:00 KB C&J long cycle @ 24kg. Alt. hands every 5.

Recover, then:
5 explosive burpees
10 mountain climbers
x 3

Cool down and stretch.

9:00 PM

A lazy hour and ten below AT on the PorchTrainer2000™.


Dynamic stretches
20 Deck squats
20 Knee jumps


3 x 30 Box pistols e.s.
100, 200, 300 x G.S. Jump squats @ 45 kg

“Half-weight Isabel”
30 Power snatches (floor to overhead anyhow) @ 30 kg (Rx Isabel is 60 kg)
= 3:34

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!


20 Squats
2 x 20 Deck Squats
50 x The Bastard @ 10kg DBs
3 x 15 Jumping Squats @ 35kg (oops… should’ve been 3 x 20-30)

The Bastard = 16:41


Not great, not awful. Jumping squats felt really easy … because I was only doing half the reps! I’m going to count that as a win, eat up, hit the hay early again and hope for the best. We’re in Wangaratta for Dee and Ryan’s wedding this weekend and from there to a flying BBQ catch-up with Shaun at Mick and Jo’s place so no training then. I’m hoping that’ll set me up well for next week and I can put this little stumble behind me.

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed and you haven’t been.”
-Marcus Aurelius


I wish I could be playing with Jeff and Neil tonight


  • 3 eggs in butter, carrot
  • Coffee
  • Coconut cream
  • Grilled chicken w veggie salad + avocado, fruit salad
  • Coffee
  • Sardines
  • Grilled fish, and chips
  • 1/2 a cinnamon banana smoothie (split with Claire)
  • Soy iced cocoa

January 2020
« Dec    

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