Posts Tagged ‘Handstand

It’s back to square one, laying foundations with some old friends aimed at aiding muscle balance and addressing ‘piss weak core strength’.

10 KB C&J LC @ 16kg KB
10 Press @ 20kg bar only
50 Squats
10 Hang Power Clean @ 20kg bar only

3×5 Deadlifts @ 60kg
3×5 Front Squats @ 40kg
2×3 Press @ 40kg (just for fun)

2×10 Renegade Rows (push-up, row, row, no standing)

Accumulate 60 sec handstand = 5

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).

12:30 PM


3 x 5 sec Tuck planche holds
10 normal push-ups
5 sternum push-ups
3 diamond push-ups

3-2-1 Dumbell press e.s. @ 20kg

20 Push-ups

3 x 8 DB Snatch e.s. @ 17.5kg
3-2-1 Bent press e.s. @ 17.5kg

3 x 3 Handstand push-ups (partial ROM)
3 x 3 Bench dips
2 x 3 Clapping push-ups
3 Chest-slappin’ push-ups

3 x 5 Pseudo planche (ie feet on floor) push-ups
2 x 5 Seated cable pull-downs @ full stack

3 x 5 Bench leg raises
2 x 3 Bench leg raise @ 2kg
2 x 20 sec Bench leg hold (lay flat with legs extended off the bench)

3-2-1 Pistols e.s. @ no weight
10 Deck squats

Spotted handstand walking (play)


A big bunch of semi-random gymnastic-biased fun with Pete in the work gym at lunchtime.


A week and a half into a low carb paleo experiment and it’s far and away the easiest thing I’ve ever done. It is stupidly, stupidly good. I might be addicted to coconut milk though…

  • 3 baked eggs w fetta & chorizzo
  • 2 x coffee
  • Big chicken, avocado, pesto, veggie salad
  • Coconut milk
  • Almonds
  • Apple
  • Coffee
  • 1/4 and a bit of a family meat pie (incl. pastry)
  • Coconut milk, nectarine, strawberry, cottage cheese, handful of shaved ham
  • Tea


Metcon < 20 min
Programmed by Pete:
Row 250m
21 push-ups
21 OH lunge e.s. @ 25kg


Row 250m
15 push-ups
15 OH lunge e.s. @ 25kg


Row 1,000m
9 push-ups
9 OH lunge e.s. @ 25kg




The lunges seemed to take forever. The 250m row was over super fast, the 1,000 wasn’t pretty or fun. The pushups were surprisingly good.

Handstands, forward rolls and hollow rock for skills/play.


  • Rolled oats w/WPI, a few grapes, cinnamon, almonds [5/4/8]
  • Coffee
  • Big veggie salad w cheese and herbs, tuna, almonds [4.5/4/8]
  • Two eggs (hard boiled), almonds [2/0/6]
  • Sweet potato (PWO) [0/1/0]
  • Pork chop, veggies, tahini [4/2/8]


Deadlift 3×3
1×3 @ 85kg
1×3 @ 95kg
1×3 @ 105kg

Deadlift 1×20
1×20 @ 70kg


Five rounds of:
1 min Double-unders
1 min Renegade Man-makers @ 20 kg DBs
Push-up, row left, row right, squat clean to thruster. Repeat.
Like dumb-bell burpees really.

Round 1:

74 DU / 3.5 RMM

Round 2:

46 / 3

Round 3:

59 / 3

Round 4:

28 / 2.5

Round 5:

42 / 3


Skill / Gymnasics

Max pushups: 20

Snatch complex:
1 Power snatch
2 Snatch balance
1 Hang snatch
5×1 @ 20 kg

5 Forward rolls
Handstand practice (against wall): 3 x 10 sec


3×3 deadlifts felt very solid, even with the awfully slippery skinny bars at work. 70kg was too easy for the long set (Pete talked me into scaling back from 80kg). I’ll go heavier next time, which is the point I suppose.

The DU/RMM couplet was a really good one. I was planning on doing it as 20DU/5RMM for 10 min. Pete suggested doing it as five sets of a minute of each movement, which was an excellent idea. There’s a natural inclination to ‘pause’ between rep-based rounds, when it’s ‘only a minute’ for each round and each moment is time out of your opportunity to score in that movement it really keeps the intensity up.

Forward rolls were better. :)

Really enjoying the protocol so far!

Food [P/C/F]

  • Steel cut oats w/WPI and macadamias [5/5/5]
  • Coffee
  • Mega tuna, avocado and veggie salad [4/4/4]
  • Two eggs, macadamias, two carrots [2/2/4]
  • ? Chicken stir-fry
  • ? Cottage cheese, grapes, cinnamon, macadamias [2/2/4]


100 skips
50 double-unders
With a 16kg KB:
5 x 1 arm swing each side
5 x RTW each direction
5 x Figure 8 each direction
5 x 1/2 Get-up
5 x Halo
10 x Swing @ 24kg KB

For reps in 7 minutes:
Handstand-Pushup ladder (score highest unbroken set)

Alternating burpess / knees-to-elbows:
Burpees: 10-1 ladder
K2E: 1-10 ladder
First round looks like: 10 burpees, 1 K2E…
Goal is but speed with unbroken sets.

10 sets of 10 GHD Sit-ups
Try to go straight through on all 10 reps for each set, rest as needed in between sets.

Exercise Sets/Reps/Dist Weight/Time
HSPU & Handstand practice Partial ROM negatives on HSPU. Decent form on HS. 7:00
Burpee / K2E ladder couplet 10-1 / 1-10 reps


GHD sit-ups 10 x 10 reps 0 kg
Swings (Russian, soft-style) 50 reps 16 kg


I don’t have a even a full ROM negative HSPU so I worked on the partials and handstand holds. I’m getting better at kicking up into the handstand. Worked on going hollow.

In the burpee/K2E ladder couplet the burpees were easy and the K2Es were hard. Singles and doubles the whole way through with variable form.

Improvised GHD situps (24″ box, outdoor table) started out strong but got really hard on the back by the last set as the front side of the ‘core’ hit failure. Finished with ‘soft-style’ Russian swings to loosen up the lower back.

Off the back of a couple of days of not being careful with food. Kind-of a food ‘holiday’.

  • Oats w/WPI, almonds, apple [4]
  • Tea
  • Coffee
  • Hamburger w the lot (1/2 bun only)
  • Coffee
  • Chicken parmajana w veggies + oliv oil
  • Tea

Just a play day. Dips and pull-ups at the local primary school while walking the dog. 16kg KB swings, snatches, 1H swings, flipping, pressing and bottoms-up pressing as well as box jumps on our new plyo boxes, handstands and general running around and foolin’ at Mick’s place after the big GF bbq.


Met Jim up in the gym for a demo of ‘The Bastard’. Basically a push-up, sandbag clean and jerk, 1-2 lunge and repeat kind of compound. 4 sets of 10, the last one with an added plyo-crossover push-up as well before the C&J.

Exercise Sets/Reps/Dist Weight/Time
The Bastard 3 x 10 reps 23 kg
The Plyometric Crossover Bastard 10 reps 23 kg
Handstand practice
Hollow Rock 3 x 5 reps 0 kg
Two Hand Anyhow 5 reps e.s. 15 kg DBs
Supine Body Row 10 reps 0 kg
Push-ups 10 reps 0 kg
Ab-wheel Roll-outs (from knees) 7 reps 0 kg

not recorded


The Original Bastard calls for a biceps curl and squat with the sandbag, which we changed to a full squat clean, and then later to ‘from floor to overhead anyhow’ after some conscientious objections about ‘full extension’. Two notes on the overhead lunges: 1. It’s difficult to keep your arms locked out with your palms facing inward; 2. It gets harder as the bag starts to get indented and sweaty. Not a bad sub for today’s prescribed Grace though.


  • Oats w protein, pear, almonds [4]
  • Coffee
  • Small amount of left over pasta, pear [~6?], almonds [4.5], protein [4]
  • Banana, sardines (no fat)


Looking to get faster and stronger (more powerful) with the Oly lifts. They’re fundamental to CrossFit, and I can’t see myself improving without giving them some proper attention. To that end, I’m doing a 12 week Oly program with Pete. Should be fun.

Exercise Sets/Reps/Dist Weight/Time
Row 1,000 m 0:05:33
Power Clean 4 x 3 reps 37.5, 42.5, 45, 50 kg
BTN Push Jerk 4 x 3 reps 37.5, 42.5, 45, 50 kg
Front Squat 3 x 5 reps 40, 47.5, 52.5 kg
Press 1 x 5 reps 30 kg
Back Extension 3 x 10 reps 0 kg
Russian Situps 1 x 10 reps es 10 kg
Cycling Russian Twist 1 x 15 reps es 10 kg
Handstand practice


That was fun!


  • Muesli w/berries and protien
  • Coffee
  • Peach, nuts
  • Char grilled lamb w/salad & a little rice
  • Nectarine, tuna, nuts
  • Beer (2)
  • Cambodian banquet
  • Mocha
  • Ice cream (2 scoops)
  • Coffee (macchiato)


This champion effort got me thinking about breaking up various movements with rowing. I’m no where near pulling off a pyramid like that but I like the idea and damn if that’s not an inspiring session to keep in mind when you’re suffering.

Warm up with 500m row, skipping, light OHS and Bergener warm-up.

Exercise Sets/Reps/Dist Weight/Time
Row 500 m 1:44
Overhead Squat 10 reps 35 kg
Row 500 m 1:47
Push-up 20 reps 0 kg
Row 500 m 1:47
Burpees 30 reps 0 kg
Row 500 m 1:47
Swings (DB) 40 20 kg
Row 500 m 1:53
Squats 50 0 kg




Exercise Sets/Reps/Dist Weight/Time
Handstand (against wall) 2 ~0:40, 0:20
Isometric Squat 2 1:00


It was hot and stuffy and claustrophobic in the gym today. I had to break the swings and go outside for half the burpees for fear of losing my breakfast. Efficiency on the C2 was more important each time and it certainly puts a burn on the legs.

I’m learning to stay tight in the handstands, but the final hold was sloppy as hell. I just couldn’t find a way to keep the necessary tension.


  • Muesli w/protein + nuts
  • Coffee
  • Peach, nectarine, nuts
  • Snapper on rocket, orange and fennel salad
  • Nuts, apple, tuna
  • Sushi! :D
  • Frozen mango, cottage cheese, nuts

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