Posts Tagged ‘GymJones

In today’s road race I worked hard on the front, in the wind. Some others did too, but a few did the minimum. Last season it made me mad, this season I just wonder what racing looks like to those guys. They are often there at the finish contesting the sprint. Sometimes they post decent results, ahead of me. It’s competition and they are racing, using all of the tactics available to put themselves in a good position to win. They save themselves for the finish but what’s lost along the way? I think we’re here for different reasons.

I’m not here to save myself.
I am here to destroy myself.
I am not here for the smart if smart means shirking the work.
I am here for The Hard.
It may look like I’m here to lose or give the race away.
But when I win one I will have fucking earned it.

I just don’t get it. We’re amateurs. It’s a hobby. The sport is tough. That difficulty makes the feeling of finishing well after having utterly smashed yourself so satisfying. I know that feeling. I wonder what it feels like to finish after having sat in, after having done the bare minimum for 99% of the race, and then shooting to the line on reasonably fresh legs ahead of the chasing, faltering pack. Is it a good feeling, that win? It must be.

Still, why wouldn’t you work hard enough to break and redefine yourself? Afraid of what you might find?



15 KB Swing @ 28 kg
Row 3:00 @ >750m pace
Rest 90 sec
x3 rounds

Rest 5 min, then:

20 Slam ball @ 6 kg
Weighted bench step-up for 3:00 @ 2 x 10 kg DBs
Rest 90 sec
x3 rounds


Neil and I had discussed what this would be like a few weeks ago, after seeing it in the GJ schedule.

The row was hard, but not nearly “desperate”. Our gym needs heavier and deader medicine balls. The original called for a 32 kg KB and 3:00 on an AirDyne bike instead of the step-ups. Grip was the limiting factor on the step-ups… Who’da thunk it?


P1 Holds two DBs at the rack position (Steve: 20kg, Doug: 15kg) while…
P2 Rows 250m
x3 rounds



  • Oats w/WPI, apple, macadamias [4/4/4]
  • Coffee
  • Chicken stir fry w veggies, beef burgundy pie w salad
  • Coffee
  • Two eggs, orange, macadamias [2/2/2]
  • Pork chop, veggies, olive oil [4/4/4]
  • Tea
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Rounds in 12 minutes

Exercise Sets/Reps/Dist Weight/Time
Run 800m (practice POSE)
Deadlift 5 reps 72.5 kg (BW)
DB Push Press 10 reps 35 kg (0.5BW)



The push press is the killer part (for me at least). As we discovered yesterday, my pressing strength is abysmal and definitely something I’m keen to work on.


  • Muesli w/strawberries, protein + nuts [5]
  • Coffee
  • Plum, nuts, egg [1]
  • Coffee
  • Big tuna salad w/egg and olive oil [4]
  • Apple, nuts, tuna
  • Sweet and soy noodles w/beef
  • Hot cross bun
  • Cottage cheese and nuts

Bike / road / commute

ITT home
Not you-are-on-the-way-to-destruction hard, but fast enough to come close to record time with an unfriendly wind and only moderately good traffic lights.




Thanks to Gym Jones for this little number.

“Developed by Pat O’Shea in 1969 and refined during the two following decades. Typically an IWT session involves a set of 8-12 reps of an “athletic lift” immediately chased with two minutes of free exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds.”



Exercise Sets/Reps/Dist Weight/Time
Hang Clean 12 reps 45 kg
Step-up 24″ 2 min
Rest 2 min
4 rounds

Rest 5 min
Front Squat 10 reps 45 kg
Skip 2 min
Rest 2 min
4 rounds

Rest 5 min
Pull-ups 8 reps 0 kg
Push-ups 8 reps 0 kg
Knees-to-Elbows 8 reps 0 kg
Double Crunch 8 reps 0 kg
Run 1 min
3 rounds

Rest 5 min
Press 1 rep 40 kg
Press 10 reps 20 kg



Interesting stuff. The first round of hang cleans I miscalculated and loaded the bar with 50 kg instead of 45 which made it very hard to regrip and maintain form. Fixed that one up pretty quick.

In all other regards it’s entirely manageable; which is probably why it comes as such a surprise when you come out the far side of it, sit down and realise just how tired you are. The rest makes for a kind of enforced pacing.


  • Muesli w/protein and fruit
  • Coffee
  • Nuts
  • Dried apricots
  • Beef burgundy pie
  • Nuts
  • Apple
  • 4 egg scrambled eggs

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