Posts Tagged ‘MWG


Medicine ball throws with Jim.

Row 250m
21 x SDHP @ 30kg (Rx: 42.5kg)
15 Pushups (Rx: Pullups)
AMRAP in 20 min
= 5 (maybe 6, I’m not sure)

Sure! I can count to five… I mean six… I mean. I can’t think when I’m breathing this hard. Tough workout. Suppressing the urge to NOT pick up the bar as soon as you get off the C2 is difficult to say the least. Most of the rows came in sets of 7, and later 3, with measured rest (in breaths) between. Feeing happier on the C2. The power-per-stroke focus is a really good way of reinforcing good technique.


  • Eggs, pear, olive oil
  • Coffee
  • Lots and lots and lots of pizza
  • Lamb chop, sauteed silverbeet, carrot, almonds
  • Hot coco, 2 pce dark chocolate
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25 Push-ups (Rx: 50 pull-ups)
Run 400m
21 Thrusters @ 30 kg (Rx: 42.5 kg)
Run 800m
21 Thrusters
Run 400m
25 Push-ups (Rx: 50 pull-ups)

Time: 13:50

Significant scaling on the bookend gymnastic movements but: 1) No pull-up bar and 2) Weak push-ups. Operative word being weak today – both sets were broken.

I’d intended to do the thrusters with 37.5 kg, but 30 was plenty.


  • Tuna, apple, pear, almonds
  • Coffee
  • Left over lamb stew w veggies + lots of extra silverbeet
  • Coffee
  • Almonds
  • Spaghetti bolognaise
  • Apple + blackcurrant pie (cheat night)
  • Chai tea


Half “Hangover cure”
20 double unders
4 Overhead squats @ 30 kg
6 Dumbbell cleans @ 15 kg DBs
8 Burpees
AMRAP in 10 min = 4


W – MEBB Cycle 1

Hang Power Clean 5-5-5 3-3-3
5 @ 45 kg
5 @ 50 kg
5 @ 57.5 kg
3 @ 60 kg
3 @ 62.5 kg
1 @ 65 kg (fail on attempts 2 and 3, overthinking!)

After seeing Pete’s dramatic progress on restricted, focussed gymnastic/strength programming and Robb’s comments on MEBB and the development of strength for people coming from endurance backgrounds (hi), I’m reminded that it’s still a weakness. It’s still the slowest-progressing aspect of my fitness and it deserves more attention than semi-random experimental cycles.

After three years of CF (admittedly never 100% consistent) a lot has changed. I’m in the best shape I’ve ever been in to be sure, but there are definite sticking points that won’t go away without some long-term focus. Fran is still hovering around the ten minute mark. My press is still stuck in the low 50s. I’ve been that close to a double bodyweight deadlift for far longer than I’d like, and MEBB and CFE seem like they can play nice together.

Let’s find out.


  • Oats w/WPI, apple, almonds [4/3/6]
  • Coffee
  • Chicken + veggie wrap w two eggs [5/4/4]
  • Coffee
  • Apple, left over beef stew, almonds [2/3/6]
  • “Paleo-pasta” (carrot, zucchini) bolognaise, egg, olive oil [4/2/4]
  • Almond butter, 1/2 banana, yoghurt, cinnamon, WPI [2/2/3]
  • Hot cocoa


“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]


Eva (scaled)
Run 800m
30 KB swings @ 16 kg (Rx: 24kg)
15 pull-ups (Rx: 30)
x 3 rounds (Rx: 5)

Time: 17:53

We did this with Doug in the North Melbourne park, with Pete coaching abley. We scaled Doug back to a 400m run, 10 swings at 12kg and 10 jumping pullups to keep the intensity up and he did well, finishing in a hard 10:45.


  • Oats w/apple, WPI, almonds [4/4/6]
  • Coffee
  • Banana
  • Chicken schnitzel and veggie wrap [4/4/4]
  • Sardines, almonds, apple [2/2/4]
  • Kangaroo, eggplant & zucchini, oilve oil [4/2/4]
  • Tea
  • Tim Tam biscuit [0/2/0]


3 x 5 Press
5 @ 42.5 kg
5 @ 45 kg (fail on 3)
5 @ 45 kg (fail on 5, not reattempted)

1 x 12-15 Press
10 @ 32.5 kg


3 x 5 Front Squat
5 @ 65 kg
5 @ 67.5 kg
5 @ 70 kg (4+1: fail on 5)

1 x 15-20 Back Squat
20 @ 60 kg (PR)


Metcon < 10 min
From the OPT WOD archive:
25 Push-ups
25 SDHP @ 24 kg KB
25 Double-unders
AMRAP in 10 min


2 2/3 (2 + 25 push-ups and 25 SDHP)


Playing catch-up after the weekend away.

Pressing is always a struggle. Not as successful with the weight as last time, but nowhere near as uncomfortable either – focussing on keeping relaxed traps in the early push and driving the weight up ‘explosively’

Front squats are so tough compared to their back-racked bretheren. The way down is fine, but it can’t seem to kill the forward rock out of the hole. Concentrated on leading with the elbows and tried to remember Dan John’s ‘wiggle your toes’ cue at the initiation of the drive. Felt happy with the weights for these anyway.

Three by 25 metcon from OPT: One of those deceptively hard ones. Push-ups stronger than expected but still the weak point. SHDP got a lot harder than I thought it would. The biggest challenge isn’t driving with the legs, it’s preventing the KB from swinging outward, which really gets to the shoulders… By the time you pick up the rope for the DUs co-ordination is already a challenge.

Food [P/C/F]

  • Oats w/WPI, cinnamon, macadamias [4/3/8]
  • Four egg omelette, w veggies & olive oil + almonds [4/2/8]
  • Iced coffee (no ice cream) [2/2/1]
  • Kanga bangers w veggies & olive oil [4/3/8]


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]


The instructions were:
Take 10 min to work on your double unders for speed maintenance – pick a number you like that you can maintain for multiple sets and work at that for 10 min

Rest 5 min warming up the jerk, then:

5 sets for times:
7 x Push jerk @ 80% bodyweight (=55kg)
20 x Pull-ups
Rest 4 times the amount of time it took you to do the set.
Ensure you go hard each set; goal is no fractions and high power endurance!


Which panned out like this:
Double-unders in sets of 20 for 5 min until jump rope broke. Push-jerk/pull-ups turned into 5×5 push-jerks at the prescribed weight, which was pretty much my 5RM anyway, with 5×1 strict pull-ups and too much rest between sets, which totally changed the work-out, leading to abandonment at the fifth round when the jerks started getting sketchy.

Didn’t feel terribly good the whole workout – not much sleep with Claire’s teeth keeping us up from about 4-6am.


Sunday 080907
Three rounds of:
Wall-ball, 11 kg ball, 10 ft target (Reps)
(sub 15 kg Thrusters)
Sumo deadlift high-pull, 32.5 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 32.5 kg (Reps)
Row (Calories)

60 seconds at each station

Exercise Sets/Reps/Dist Weight/Time
Round 1
Thrusters 31 reps 15 kg
SDHP 17 reps 32.5 kg
Box Jump 17 reps 24″
Push Press 12 reps 32.5 kg
Row 10 calories
Total: 87
Round 2
Thrusters 25 reps 15 kg
SDHP 10 reps 32.5 kg
Box Jump 27 reps 24″
Push Press 10 reps 32.5 kg
Row (SDHP) 10 reps 32.5 kg
Total: 82
Round 3
Thrusters 22 reps 15 kg
SDHP 12 reps 32.5 kg
Box Jump 30 reps 24″
Push Press 9 reps 32.5 kg
Row (SDHP) 8 reps 32.5 kg
Total: 81
Total score:



Hard after Linda yesterday. Hands are wrecked (two big blisters on each thumb from the hook grip) and back rather sore (in the good way, I’m not injured). Janet joined me for this one using an empty bar and did really well for her first time with the movements but we both lost a lot of time recording scores in the changes and also with reminders about what we were doing next. ;)

Not a good score, but not a bad one with yesterday and the time loss considered.


  • Oats w/protein, nuts, blueberries [4]
  • Coffee
  • Kangaroo, nuts, two apples [4]
  • Sardines, Nuts [2, no carbs] (no fruit left!)
  • Coffee
  • Chicken enchiladas, nuts [~4?]
  • Green tea
  • Cottage cheese, nuts, pear


Friday 080725
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

Exercise Sets/Reps/Dist Weight/Time
Overhead Squat 21 reps 40 kg
Burpees 21 reps 0 kg
Overhead Squat 15 reps 40 kg
Burpees 15 reps 0 kg
Overhead Squat 9 reps 40 kg
Burpees 9 reps 0 kg



Can’t pass up a workout in honour of someone’s drowned bubba. Especially can’t pass up this combo. I loaded up for the OHS, kicked the clock off and dipped … but didn’t get down. I tried again. Nope. Stop the clock. Sort out the mechanics.

How does this work again? Ok, right. There’s not a hinge in the middle of my lumbar spine. Butt moves back, shoulders stay in the ears. Go ‘HUP!’ at the top if you want to breathe without dumping the weight.

After that it just kept getting better. I squatted 12 straight in the middle set which felt good, but was also a reminder of just how hardcore a 15xBW OHS set really must be. Burpees were slow, and hard on the wrists. Maybe it was staying up til’ 2:00 to watch the final ITT in the tour (bad luck Cadel, congrats Sastre) but the bounce just wasn’t there.

Jack LaLanne‘s grandson has opened a crossfit gym in SanFran. There’s an interview with Jack on CF.com. It’s really damn hard to believe that the guy is 94 years old. As Ross Enamait is fond of saying, he’s been preaching hard work and simple, natural food for longer than most people have even been aware of ‘fitness’ as a concept. I wasn’t until I wiki’d him to verify his age (seriously, that guy can’t be 94. 70 maybe…’, that I found out about his amazing feats.


  • Oats w pear, nuts, protien
  • Coffee
  • Pear, protein drink, nuts on the way out the door
  • Chicken and a little lasagne at Fee’s aunty Aileen’s house
  • Charcole chicken, loads of veggies, olive oil
  • Unsweetened apple pie w a little cream

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