Posts Tagged ‘K2E

In the morning:
30 push-ups


In the afternoon:
7 Box Jumps
8 Push Press @ 30kg
9 K2E
AMRAP 10 min = 3 and 4 K2E

Rest 4 min, then…

10 Thrusters (95/65)
400m Run
AMRAP 10 min = 3 and 8 thrusters

Rest 4 min then…

8 Pull-ups
9 Power Cleans @ 30kg
10 Burpees
AMRAP 10 min = 3 and 4 pull-ups


Goddamn 30kg felt heavy.

Round the world, each way
1H Swings
Clean & Jerk
Rack squats, each side
@ 16kg KB

200 double-unders
200 running skips (2 count)

5 K2E @ rings (Rx 10)
5 hug-a-twinkie
x3 rounds

10 lying K2E
5 hug-a-twinkie
x7 rounds

800 running skips (2 count) (Rx run 800m)

= 29:40

Hug-a-Twinkie is essentially a gymnastic version of the reverse hyper, or the opposite of a dragon flag (you’re face down). It was pouring rain so this was all done under the car port. I used the box as my Twinkie. The original prescription is 10 rounds of 10 of each of the movements. I scaled down to five of each, but after three rounds it was pretty clear that the K2Es were going to become very slow and messy singles before long so I switched to sets of 10 of the lying kind. After a few more rounds I reflected that I should just tough it out on the rings, but found it near impossible to get a single hanging K2E rep out. Heh. Good call on the lying K2Es!

Gluten free muesli (contains rice)
A few grapes
Choc chip biscuit
Large piece of grilled blue grenadier (floured)
Short mac
Salmon w veggies and ginger/lemon butter
Hot cross bun
Chai tea


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

4:00 PM


10 min KB play: keep the bell moving, don’t put it down. Get-ups, windmills, C&J, press, RTW, Figure 8s, circles, Russian sit-ups etc. 16 kg bell



1-10 breathing ladder of KB clean, squat, push-press (right)
10-1 breathing ladder of KB clean, squat, push-press (left)
(110 reps total)

10 Push-ups
50 Swings
Run 1.5 km
50 Swings
10 Push-ups

Run 1.5 km (barefoot)

3 x 10 Jump squat
4 x 5 Knees to elbows
2 x 5 Clapping push-ups



Funny how I didn’t realize that “KB Clean, squat, push-press” was basically clean and thruster until I started doing them. Fatiguing, but breathing was never an issue. The runs were both good, barefoot feels much better than boots, that’s for sure.



  • 2 eggs, ham, carrot, apricot, almonds
  • Big salad, roast chicken, olive oil
  • 1 piece dark chocolate
  • Coffee
  • Almonds
  • Tea
  • 1 piece sesame / nut / honey slice
  • Roast lamb w roast veggies + olive oil
  • 3 pieces dark chili chocolate
  • Tea


5 x skin the cat
3 x 3 strict pull-ups, 5 sec hold and negative at the end of each set
5 x K2E


  • Oats w/WPI, almonds, apple [5/3/6]
  • Coffee
  • Beef sausages w cauliflower + cheese puree [4/2/4]
  • Coffee
  • 1/2 square of 85% dark chocolate
  • 1 slice carrot cake (and a few crumbs) [0/4/1]
  • Tea
  • Roast lamb w veggies and olive oil [4/3/4]
  • Hot cocoa
  • Cottage cheese, pear, almonds [2/2/4]


“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]


Deadlift 3×5
5 @ 95 kg
5 @ 105 kg
3 @ 115 kg (fail on rep 4)
2 @ 107.5

14 @ 85 kg



Metcon less than 10 min
5 Box jumps @ 28″ box
5 Ring Kness-to-elbows
AMRAP in 10 min




Deadlifts were pretty close to just right. Required a focus and intensity and involved a little bit of fear. Form on the edge of degrading but not breaking down. Just a little too optimisting in the final round. Will switch to 5×3 next week and see if I can keep the weight moving up.

Not a lot of metcon in the metcon of choice. Big box jumps are fun, K2Es were good in low numbers and I need to work on them but the low rate of both meant relatively low HR/resp load. Hopefully the 10 min ITT-style commute home from work is some kind of substitute. Need to keep these hard and heavy.

Food [P/C/F]

  • Rolled oats w/WPI, almonds, cinnamon [5/3/8]
  • Coffee
  • Chicken and veggie stir fry (heavy on the rice), macadamias [2/5/8]
  • Three egg omelette w ham & avocado [3.5/0/4]
  • Coffee
  • PWO: Chicken risotto + WPI [3/5-6/2]
  • Tea
  • Almonds, cottage cheese, strawberries [2/1/4]

Heavy protein at lunch, heavy carbs at dinner (PWO at least), poor carb sources (primarily grains).


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


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]


Olympic Lifting: Week 3 – Workout C

Exercise Sets/Reps/Dist Weight/Time
Power Clean 4 x 3 reps 40, 45, 50, 52.5 kg
Overhead Squat0 4 x 3 reps 25, 27.5, 30, 32.5 kg
Front Squat 3 x 5 reps 45, 52.5, 55 kg
Deadlift 3 x 5 reps 77.5, 90, 100 kg
Knees to Elbows 5 reps 0 kg


This was heavy, and uncomfortable with my torn hands from yesterday’s Fran. The cleans are still a big ball of “meh”. The weight’s getting heavier but my technique is still far from good. Mentally, I’m not making progress. The squats felt like they weren’t going to happen after the first set, but I kept putting plates on and they kept happening so I guess that’s progress.


  • Muesli w/blueberries, protein and nuts
  • Coffee
  • Mushroom &amp avocado omelette (at Jive cafe)
  • 2 glasses of milk
  • Cheese
  • Steamed mussels with Mick and Jo
  • Apple and blueberry crumble

July 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