Posts Tagged ‘Doug

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

Doug and I cut down the hero workout “Small” to a sprint distance. The prescribed volume was 1000m row, 50 reps on the bodyweight movements and 800m on the run.

Row 300m
20 Burpees
20 Box jumps
Run 300m

= 19:21 Steve
= 21:52 Doug (@ 15 reps on the bodyweight stuff)

8:00 AM


2 x Deadlift @ 110 kg (85% 1RM) on the minute, for 10 minutes
Immediately followed by: 30 burpees (untimed)

Deadlifts @ 47.5 kg
Squat-jumps instead of burpees on account of an injured shoulder



Rounds 1-3 are no big deal. 4 feels real. 5-6 had me thinking I might need to drop some weight from the bar to finish, but I comitted to 7 and battles 8. 45 seconds by now started to feel like a very short recovery, but with just two rounds to go, well, you can do to more of anything, right? If you have to.

Then you jump into the burpees with a body that feels amazingly light … until you spring up into the jump and find that your legs are kinda non-worky.



  • Chicken, mandarin, apple
  • Coffee
  • Truckstop salad (veggies, waldorf + chicken + avocado)
  • Coffee
  • Slice of banana cake
  • Apple
  • Pizza, gelati (yup)

8:00 AM


Front squat 3×5 + 3×3

10 @ 57.5 kg (just to get into the swing of things)

5 @ 77.5 kg
5 @ 80 kg
5 @ 82.5 kg

2 + 1 @ 85 kg
2 + 1 @ 85 kg
3 @ 82.5 kg (came forward onto the toes in the last rep)

(Doug = front squat technique)


20 Double-unders
10 Burpees
AMRAP in 2:00
= 2.5
(Doug = 2 @ single unders)


Doug learned how to front squat, and going from caved in and curled over  to a near vertical torso with active hips, high elbows – and with only minor heel chocking – depth below parallel. A really good foundational session. I’m proud of the effort he puts into learning and executing the movements.

As for me, I surprised myself. My old 3RM PB of 77.5, set during the CFSB experiment was my starting set of five (I didn’t know this at the time). The third set of five set a new 5RM PB by 12.5 kg. That’s huuuuge!

Tonight’s CFE prescription was 30 min tempo, but I spent so long putting music on my iPhone to make that 30 min bearable that I couldn’t fit it in. Feel free to post a comment if you think you’ve heard a lamer excuse for a missed WOD. I’ll try to make it up early tomorrow morning.

In other news, my developer colleague, Ash, gave me $50 to bring him the same lunch as me each day next week. “Ok healthy guy. Make me healthy like you! I wanna eat what you eat.” I’ll keep you posted…


  • Tuna, 1/2 cup blueberrries, almonds, strawberry, coconut milk
  • Coffee
  • Salmon + big veggie salad w olive oil, coconut milk
  • Sardines
  • Small handful of ham
  • White peach, a few grapes, 2 strawberries
  • T-bone steak w / mountain of silverbeet + one carrot
  • Small handful of macadamia nuts
  • Two eggs
  • Hot cocoa


Thrusters @ 30 kg (Rx: 42.5 kg)

Time: 7:31


If attempting Elizabeth as rx’d last night was little bit silly, scaling Fran this morning was more than a little bit smart. I heeded Pete’s encouragement to scale all the way back to 30kg and just go all out. Killer Fran nerves, and deservedly so with pull-ups waaaaay out of practice and a slightly tweaked back from some no-doubt-nasty form on some of last night’s cleans.

7:00+ with such a significant scale does give pause for thought. Fran is the workout – more than any other, strangely – that really makes me want to do long term strength work. You just can’t throw that kind of weight around unless you’re strong.

Anyway, nothing like (re)learning the hard way. Scale smart, train hard.

Doug made the effort to get to Pete’s for his first Fran, but (at Pete’s suggestion, again – he’s a good coach, that boy) we decided to wind him back 15-12-9 16kg swings and jumping pull-ups. He did the swings fairly easily – and with excellent form – but the jumping pull-ups were punishing. All done at 4:52ish.


  • Three eggs, 1/2 avocado, 1 pear + a cup of tea
  • Coffee
  • Hot Mediterranean veggie salad and pork chow-mien w avocado
  • Tea
  • Sardines, almonds
  • Tea
  • Zucchini ribbons w bolognaise sauce


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


Warm-up with pressing and joint rotations.

1 @ 50 kg
1 @ 52.5 kg
1 @ 55 kg
1 @ 57.5 kg
1 @ 60 kg
1 @ 62.5 kg
1 @ 67.5 kg

1 @ 45 kg
1 @ 47.5 kg
1 @ 50 kg
1 @ 52.5 kg
1 @ 55 kg
1 @ 57.5 kg
1 @ 60 kg

Doug’s first heavy session! We worked on getting technique right with a 20kg bar before moving over to the rack. Aside from a bit too much lean back in the initiation of the push his technique is solid. Slowness in the extension in the last three reps shows he did a better job of approaching 1RM than I did. I wasn’t sure what to expect of myself for this one, but it’s possible I had another 5 kg in me. Going heavy overhead in the work gym isn’t a happy thing to do though…

February 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