Posts Tagged ‘GoodMorning


3 x 5 Deadlift @ 70, 80, 90 kg
3 x 12 Knees to elbows
3 x 12 Good mornings @ 20 kg BB

20 KB chops e.s. @ 16 kg KB
1:00 Plank


  • 3 eggs in butter w olive oil
  • Coffee
  • 6 home-made sausage rolls (thanks Fee & Claire :)
  • Short macchiato
  • Rack of lamb w veggies & butter
  • 4 tsp coconut cream
  • Stewed apple (no sugar) w cream
  • Hot coco w cream


“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (rings)
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
40 Knees to elbows (rings) (Rx: 50 on bar)
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 16 kg)
50 Thrusters @ 30 kg (Rx: Wall ball @ 11 kg
50 Burpees
50 Double-unders

Time: 0:34:00.3

Eight minutes flat going into the K2Es, and then it was like wading through treacle. They suck even harder than usual on the rings. Thrusters felt really heavy and came in sets of five and six but given the ring K2E issue I’m not too disappointed with that time.


  • Oats w/WPI, pear, 1/2 tsp almond butter [5/4/2]
  • Coffee
  • Pumpkins + chicken soup w olive oil [3/4/4]
  • Macchiato, 1/2 gingerbread muffin [0/3/1]?
  • Sardines, apple, almonds [2/2/3]
  • Meat pie w veggies + olive oil [3/3/4]


25 KB swings @ 32kg
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
x 5 rounds

25 DB Swings @ 20kg
25 Sit-ups
25 Good mornings @ 20kg
25 Flutter kicks
x 4 rounds (due to time constraint)




Much harder than it looked on paper. The prescribed workout would have sucked and been very slow. Still, I’d kill to have a GHD and am having delusions of constructing one … somehow.

Thoughts on optimality…
The Mighty Maigh said something on her blog the other day that resonated with me for a while. She was talking about being a good human and contributing to the world in a way that gives back, the sentiment is one that I’ve been starting to have about food, fitness and commitment to living and happiness in general, and teaching others, especially the chillin’s how to live… Area under the graph and all that.

So I get to thinking: wow. How interesting that so many friends are at a crossroads in their lives. So many of my friends are making families (via babies or friends), seeking a spiritual home, trying to live.

Is it symptomatic of our age? Is it symptomatic of what’s happening with the economy (and the societal breakdown we’re witnessing in Atlanta)? Is it symptomatic of what’s happening to the environment? Or are we all feeling something deep inside we don’t understand and can’t comprehend that compels us to change before we make ourselves extinct?

There are a good many books out there that say we’re on our way, you know. That if we don’t wake up and evolve (via whatever means it takes), we’re going to wind up imploding on ourselves.

I’m not sure I subscribe to the imploding [world] theory, but I subscribe to this: we all need to change.

Why not? What can it hurt? We owe it to ourselves, the honor of our parents, our chillin’s (iffin’ we’re gonna pop some out) and society in general to step. it. up.

Emphasis mine.


  • Oats w/WPI, almonds, pear [4.5]
  • Small potato (PWO)
  • Coffee
  • Tuna, almonds, peach [2]
  • Omelette, avocado, bacon [~4, low carb]
  • Coffee
  • Almonds, apple


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 20 kg)
50 Wall ball shots, 11 kg ball
50 Burpees
50 Double-unders


0:31:16.2 PB!
Old PB: 32:14


Lost some time looking for where I’d put the KB, which I’d moved earlier to make it easier to find/grab. First time doing this without interruption, sub-optimal subs or injury. Had to do step-ups in lieu of box jumps due to there not being anything sturdy enough to jump on. Proper jumping pull-ups and as legit as I could make them K2E. The burppees sucked, K2E were very slow and DUs were a mess of post-burpee shoulder burn and spastic co-ordination. Sub-30 is within reach.


  • Oats w pear, almonds, protein [5]
  • Tea
  • Chicken salad w mustard mayo [~3]
  • Coffee
  • Tuna, apple, almonds [2]
  • Curried Chicken on Moroccan-spiced grilled vegetables and brown rice [4]
  • Tea
  • Cottage cheese, banana, almonds [2]


Saturday 080712
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Exercise Sets/Reps/Dist Weight/Time
Walking lunge 12 steps 0 kg
Swiss-ball situps (GHD style) 15 reps 0 kg
Good Mornings 15 reps 24 kg
Ring dips 5 reps 0 kg
Ring rows 5 reps 0 kg





I’m back on the band-wagon and it feels good.


  • Oats w/blueberries, protein + nuts [4]
  • Coffee
  • 2 eggs, bacon, mushrooms, nuts [~3]
  • Chai tea
  • Hot chocolate
  • Tuna, nuts, apple [2]
  • Spaghetti bolognaise, protein drink, nuts [~5?]
  • Cottage cheese, nuts, apple


Exercise Sets/Reps/Dist Weight/Time
SB Renegade Row 3 x 5 reps es 0 kg
SB KB press 3 x 10 reps es 16 kg
Turkish Get-up 2 x 7 reps es 16 kg
Russian Twist 3 x 15 reps es 16 kg
Good Mornings 50 reps 16 kg
1H OHS 10 reps es 16 kg
1H Rack Squat 15 reps es 16 kg
Goblet Squat 25 reps 16 kg
Rack Lunge (left) 25 reps 16 kg
Rack Lunge (right) 25 reps 16 kg


Filthy Fifty

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Jumping Pull-up 50 reps 0 kg
Swings 50 reps 16 kg
Walking Lunge 50 steps 0 kg
Knees to Elbows 24 reps (Rx: 50) 0 kg
Push Press 50 reps 20 kg
Good Mornings 50 reps 20 kg
Wall Ball 50 reps 11.5 kg
Burpees 50 reps 0 kg
Double Unders 50 reps 0 kg



Fee got called in to work right before the K2Es, so I stopped the clock and came back to them a little colder than I should have. Managed on number 24 something painful tweaked in my right hip and I decided to be sensible and let the rest of them slide. I lost a bit of time dismantling my ‘box’ (stacked puzzle mat and plates) to make matting for the burpees. The burpees were tough and I dropped the push-up from all but the first 10 and the last 5. Tsk tsk tsk. By the way, it was 33° today.


  • 5 block breakfast: Muesli, nuts, grapes, cottage cheese
  • 5 block lunch: Two avocado, tuna, spinach and tomato wraps
  • Nuts and grapes
  • Salad, ham and avocado

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