Posts Tagged ‘IF

5 Deadlifts @ 70kg
5 Deadlifts @ 80kg
5 Deadlifts @ 90kg

Run 800m — fail @ 600m on treadmill 16 (km/h?)
Rest 2:00
Run 800m — fail @ 600m on treadmill 14 (km/h?)
Rest 2:00
Run 800m  on treadmill: 700m @ 12 + 100m @ 14


Deadlifts felt fine, but I completely underestimated the runs. I can run 400m pretty hard and figured I’d be able to hold on until 800 if I could fight off the panic. What I didn’t count on was said panic kicking in around 500m. Dropping 2 km/h (I’m just guessing that’s what the numbers on the treadmill mean) seemed reasonable. Nuh-uh: Twelve. Twelve? Twelve, but with enough left in the tank to go hard the last 100m.

Because I’m doing the workout of the day on the day its posted, I didn’t see the running coming and had to run without shoes. That was kind of a big mistake. Rubbed the pads off most of my toes and have a rather large and painful blister under my left forefoot. Also: spray on skin is the best and worst thing ever.

The morning fasts are no problem, although I had wound up with pasta for dinner and it didn’t fill me up nearly enough so sneaky tin of tuna and a slice of cheese around 10:30pm. NABD.

Tags: , , ,

5 Press @ 30kg
5 Press @ 35kg
5 Press @ 40kg

Row 1,000m
50 Thrusters @ 20kg
30 Pull-downs @ weight stack random number generator in lieu of pull-ups
= 9:42


Falling back on a basic Wendler 5/3/1 courtesy of strstd.com and a bit of ye olde maine site. I just haven’t been committed enough to make bike training work with the consistency it needs. It hurts more than conditioning, it doesn’t have an immediate pay-off and — and this is the big one — the time windows for doing it are compete directly with family, sleep and project time. So until I can get back onto that properly, it’s back to the old staples of upstairs lifting, jumping and running. The rules are: go hard, be consistent, don’t drop a ride in favour of gym, don’t fall into the obsessive traps that can come with CF (must get stronger). Just turn up and get it done.

I’ve also been reading a little bit about Leangains and have decided to have a bit of a tinker with the method. Basically a condensed eating window with a 16-ish hour daily fast, a little protein before the workout and the biggest carb load placed immediately afterward, the make-up of everything else will be straight paleo. Not aggressively low carb, but it’s going to turn out that way regardless. I’ll try to take a photo in the next few days to help keep an eye on any change in body comp. Don’t expect to see any such thing posted here anytime soon though.


Hard ride into the city. With decent traffic light luck I can make it to work in ~6 min, and into the heart of the CBD at the height of rush hour in around 20 (MTB). Not bad.


3 x 3 Deadlift
3 @ 95 kg
3 @ 105 kg
3 @ 115 kg

12-9-6 Deadlift
12-9-6 @ 75 kg


First day of the great IF experiment! The idea is to keep rough zone proportions, biasing the day’s carbs toward the post-workout meal if possible. Eat when hungry for the most part with the addition of two 16-20 hour fasts a week (currently planned for Tuesday and Friday). Will continue to try to keep sources paleo and pay attention to sleep. Should be interesting.

Food [P/C/F]

  • . . . 16 hr fast
  • Green tea
  • Coffee
  • Kanga bangas w cauliflower mash, olive oil and macadamias [4/1/8]
  • Sardines, almonds [2/0/4]
  • Grapes [0/1/0]
  • Blue grenadier w tomato, pineapple and dill salsa, w corn on the cob & baby spinach + macadamias [4.5/4/8]
  • Nectarine, WPI shake, almonds [2/2/4]

Felt surprisingly un-hungry until about 1:00 (w 30 min to go). Felt very good, energy fine, mentally nice and sharp, ‘light’.

April 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