Posts Tagged ‘KBPress

2 x 20 Push-ups
2 x 10 KB Press e.s. @ 16kg KB

Heh. I remember I used to be able to do a set of 20 of those.
Not anymore!

10 Snatches
10 Presses
10 Swings
10 Jerks
10 Overhead lunges
10 Cleans
10 One-legged deadlifts
Each arm @ 16kg KB
x4 rounds

Oh— Did I mention it was 40° today? Well it was. 40° that is.

And we have a new car. It’s nice. Lots of room for kettlebells and bikes and bike stuff and tents and tent stuff. And suuuuper comfy, warmed seats for returning feeling to frozen buns on the way home from winter races.


This just evolved as it went, which means intensity was lower than if I had’ve had it all jotted down and run through for time, but it wasn’t easy. The bear crawl in particular was harder than expected.

Skipping / double-unders
20 Swings @ 24kg
5 Clean & push-press es @ 24 kg
2 x 5 Power clean & Front squat @ 55 kg
10 KB press es @ 16 kg
Bear crawl 30m with one 16 and one 24 kg KB

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.


It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Turkish Get-up 10 reps e.s. 16 kg
KB Press 10 reps e.s. 16 kg
Russian Twist 15 reps 16 kg



  • Oats w almonds, protein, pear [4/2xFat]
  • Coffee
  • Lamb salad, almonds [~4]
  • 4 squares of chocolate
  • Coffee
  • Moroccan spiced lamb soup, almonds, protein [5]
  • Pancakes w/strawberries, yoghurt etc :X


10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
(108kg / scaled to 90kg)
Bench press: body weight (72kg / scaled to 16kg KB Floor Press e.s.)
Clean: 3/4 body weight (54kg / scaled to 50kg)

Set up three bars and storm through for time.

Exercise Sets/Reps/Dist Weight/Time
Deadlift 3 reps 110 kg
Deadlift 7 reps 90 kg
Clean 10 reps 60 kg
KB Floor Press 10 reps 16 kg
Deadlift 9 reps 90 kg
Clean 9 reps 60 kg
KB Floor Press 9 reps 16 kg
Deadlift 8 reps 90 kg
Clean 8 reps 60 kg
KB Floor Press 8 reps 16 kg
Deadlift 7 reps 90 kg
Clean 7 reps 60 kg
KB Floor Press 7 reps 16 kg
Deadlift 6 reps 90 kg
Clean 6 reps 60 kg
KB Floor Press 6 reps 16 kg
Deadlift 5 reps 90 kg
Clean 5 reps 60 kg
KB Floor Press 5 reps 16 kg
Deadlift 4 reps 90 kg
Clean 4 reps 60 kg
KB Floor Press 4 reps 16 kg
Deadlift 3 reps 90 kg
Clean 3 reps 60 kg
KB Floor Press 3 reps 16 kg
Deadlift 2 reps 90 kg
Clean 2 reps 60 kg
KB Floor Press 2 reps 16 kg
Deadlift 1 reps 90 kg
Clean 1 reps 60 kg
KB Floor Press 1 reps 16 kg



Holy. Frickin’. Crap. That was hard. Hands are mashed. Back destroyed. Will broken. That’s definitely one of the hardest, if not the hardest CF workout I’ve ever done. As someone in the comments said ‘Linda is the heaviest bitch in CF, and if you don’t treat her right she’ll sit on you.’ It just keeps going, and going, and going, and going. The temptation to get impatient and let form go towards the end is HUGE, but it’s a very, very bad idea. I dropped a few of the DLs when I started to round in the negative portion towards the end. There were few botched cleans along the way too. FGB is gonna suck tomorrow.


  • Oats w/nuts, protein, pear [4]
  • Coffee
  • Pear (post-workout)
  • Chicken, veggies, olive oil, nuts [4]
  • Cottage cheese, apple, nuts [2]
  • Kangaroo roast, veggies, olive oil, nuts [4]
  • Tea
  • 3 pieces of dark (75%) chocolate
  • Cottage cheese, blueberries, nuts [2]
  1. Being a dad is awesome, although it makes you soft. I don’t like it at all when people get hurt in malicious violent crime on TV anymore. I especially don’t like how often really fucking brutal crimes against women are depicted on evening TV (CSI, NCIS, CM etc), like this is entertainment.
  2. We went for a walk around Benalla lake and stopped for a coffee at the art gallery, which was pretty damn nice.
  3. When we got home I took Oscar for a ‘run’, which is to say: we ran at an easy pace to the corner, then did walking-pace POSE practice for the rest of the 2-3km.

After the ‘run’, some KB play…


Exercise Sets/Reps/Dist Weight/Time
KB swings 10 reps 24 kg
1H KB swings 5 reps e.s. 24 kg
KB Snatch 5 reps e.s. 24 kg
KB Clean & Jerk 5 reps e.s. 24 kg
KB Press 10 reps e.s. 16 kg
KB Swings 10 reps 16 kg
KB Circles 3 reps clockwise 16 kg
KB Swings 10 reps 16 kg
KB Circles 3 reps anti-clockwise 16 kg
KB Swings 10 reps 16 kg

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