Posts Tagged ‘OHS

20 Double-unders
4 OHS @ 30kg
6 DB Squat Cleans @ 12.5kg
8 Burpees
AMRAP in 20 min

= 6 + 4 OHS

Which is actually pretty good (8 is the all time PR).
Especially given how much time I spent messing up double-unders.

5 Strict pull-ups (PR)
Run two laps of the block
4 Strict pull-ups
20 Squats
10 Mt Climbers
20 Squats
2 OHS @ 30kg
20 Squats
1 DB Clean @ 12.5kg

Mt Hangover Cure
20 Mt Climbers (2 step = 1 count)
4 OHS @ 30kg
6 Full Squat DB Cleans @ 12.5kg
8 Burpees
AMRAP 20min
= 5 + 2 DB Cleans

OHS was far from good, kept coming forward onto my toes.
DB cleans were rough, especially on the VMs … maybe a weakness there.

On the up side, five strict pull-ups is about as good as I’ve ever gotten. I’m aiming to get to 10 before doing any kipping workouts.

3 x 5 Deadlifts @ 60kg

10 x KB RTW @ 16kg
5 x KB Clean and Press @ 16kg
20 x KB Swings @ 16kg

3 x 5 Deadlifts @ 80kg


20 Mountain Climbers (2 step = 1 count)
4 OHS @ 30kg
6 Clean (full barbell squat clean)
8 Burpees

AMRAP in 20 min = 5.5, with some interruptions

Claire’s deadlift set-up

The theme of the month has been line of business planning for the next financial year. What it means in practical terms is fifteen or so people spending every morning trying to get their heads onto the same page as to what they’re going to do to meet targets for next year. Unlike Lonely Planet, REA is a public company. Money in the bank doesn’t count for much if you aren’t growing, soft market or no. What the hell does this have to do with training? (Especially in an off week, you say?) It means that on top of the head jamming, you come out of those sessions with the obvious implication: focused homework, and the not so obvious one: a whole day’s worth of shit to get done in half a day.

The result is that things get missed, put on the back burner, filed away in the back of the mind, eating up clear headedness and weighing about the shoulders like a psychic bulgarian bag or two. It’s exciting, because it’s setting the agenda, it’s hard, and I have no real aversion to hard. But good stress or not, it’s stressful.

Last night I worked until two thirty in the morning. Around one a.m. the egg-burps appeared. Ruh-roh. The morning brought opened with the shits. The big stress (usually a 24 hour race) -induced not-Giardia.Doc says sympathetic nervous system fatigue induced IBS. Parasympathetic rebound? Who really cares. It fucking sucks, but so long as I know it’s not biological in nature that fucker’s mine. All I need to do is unload the stress some how and there are clear strategies for that.

Fuck. Even just knowing that I feel better (I mean actually, symptom-free, physically better), which lends credence to the idea that the nuclear antibiotic treatments I’d subjected myself to in the past might have been nuclear placebo in effect.

Anyway, back to for-reals training stuff…

The specialist focus on cycling (or more recently: desk jockeying) has come at a cost of total body capability. I’m actually pretty ok with that from a sporting point of view. Where I’m not down is from an injury prevention, life-long durability point of view. I didn’t have busted hip flexor issues when I was on a randomised GPP program.

I’m not running back into the arms of the Kool-Aid factory, just sayin’ it’d be wise to keep it a little more varied. Riding remains big source of joy in my physical domain now that I don’t have an upstairs gym at work.

A few things are going to play into my favour soon, which may make fitting in all in a little easier. Firstly, I’m all booked in to get my eyeballs frickin’ lazer’d. It’s a small thing, but it means I’m ready for action when I roll out of bed. BAM. The second is that I have a full time analyst at work to help make data driven shit that much easier. That’s a week bit of stress unloading. In the same vein but much bigger news, is that I have a new producer starting for Resi, which means I can give up doing two jobs at once, which ought to help a metric fucktonload.

Anyway, tonight’s theme is “Hot damn, you done got weak”:

2 x 25 Single leg bridge e.s.
25 x Lying pelvic tilt

5 TGU each side @ 16kg KB
30 Swings @ 16kg KB
30 Air Squats
5 x Burgener Warm-up @ 20kg bar
5 x Dip and shrug
5 x Dip, elbows high and wide
5 x Hang muscle snatch
5 x Hang power snatch
5 x OHS @ 20kg bar
5 x Snatch @ 20kg bar
2 x 10 Single leg deadlift e.s. @ 24kg KB
2:00 Plank

20 Hang power clean @ 20kg
20 Press @ 20kg
10 OHS @ 20kg
2×10 Wobbly OHS @ 20kg + 10kg on straps
20 Swings @ 24kg KB


20 Swings @ 24kg KB
20 Snatch left hand
20 Snatch right hand
20 C&J left hand
20 C&J right hand
20 Two hand push press
20 Burpees

Run 360m between movements

= 25:50

Before CrossFit, Jim used to take me to Jeff’s place, where I had the shit beaten out of me at the oval down the street from his place. He’d line up sandbags, slam balls and kettlebells, each one with a movement, and have us run to the other side of the oval and back in between stations. I did push-ups from the knees. I stumbled and walked. I spew-burped and tried not to bruise my forearms with the bells, but I kept coming back. I remember thinking that Jim, John, Jeff and Jase were the strongest, most hard core mother fuckers and nicest all round blokes I’d ever seen.

After being away from the conditioning work for a little while it seemed fitting to go back, sort of, to where it all began for me and heavy things.

Quite a bit of messing around during the day. Many sub-maximal pull-ups at various playgrounds with Claire (Fee was working and Claire and I went to ScienceWorks). I did a few at Fee’s parent’s place yesterday too, as well as a bunch of push-ups (various kinds).

Then, later in the day, I hit the workout I’ve been wanting to do for about the past week – the one I usually do to signal a return to “training” and wake things up: ye olde “Hangover Cure”. I don’t have dumbbells at home, but I do have a nice pair of 16kg kettlebells. So…

Warm up
5 Swings
5 1H Swings each hand
5 2H Snatch
5 2H KB C&J (long cycle)
5 Goblet squats
5 KB Circles each direction
5 Halos
5 Piston press (each side)
5 KB Bastards
All @ 16KG KBs

Heavy KB Hangover Cure
20 Double-unders
4 OHS @ 32.5kg (usually 30kg)
6 Hang squat KB cleans (usually 12.5-15kg DB cleans)
8 Burpees
AMRAP in 20 min = 7 rounds and 20 DUs

Given the increases in weight, the awkwardness of the bells compared to DBs and my lack of GPP work, I’ll take that compared to a PR of 8 with 12.5kg DBs and a 30kg OHS.

Food is back to being tight, with 1-2 transgressions and a bit of dark chocolate a week. The longer commute is giving me the itch to re-cast myself as ‘cyclist’. Standing on the box at a 12 hour race without feeling hit by a wrecking ball is good, but I can’t help but want to close the gap between my lap times and those of my team-mates. Stay tuned, we’ll see how we go with that.

Speaking of ‘real’ cyclists, Neil, Nick and Gus rode the Melbourne to Warrnambool in typically tough conditions. It’s the first bike race I ever saw. Dad took me down to watch the winners roll across the line in Raglan Parade when we lived there. I wouldn’t have been more than 10 or 11 years old, and what I remembered is shattered-looking men sprint across the line, roll back around and get to work cooling down, either on the bike or by taking a little jog. I remember being pretty amazed that they had the energy to do anything at all after riding roads that took three hours to drive. I went to bed a with the new knowledge that you could ride a bike incredible distances. That night I dreamt of setting off in the opposite direction on my green BMX with white tuffs to visit my old Grade 3 friends back in Strathmore.

At the moment it’s a huge and unfathomable target, but maybe … maybe I might want to do that race some day.

Let’s just let that hang in the air all heavy like for a while.

Bench Press
Work up to a heavy set of three and then:

3 @ 40kg
3 @ 50kg
3 @ 60kg

SDHP @ 25kg barbell
=  5:12
Pete = 6:03 Welcome back to GPP Pete!

5 x Turkish Get-up e.s. @ 16kg KB
10 x OHS @ 35kg
1 x OHS @ 40kg (easy OHS, difficultly lowing the bar from snatch grip)
5 x Sotts Press @ 5kg DBs

30 x Flutter kick (one sec. count)
30 x Lying scissor kick
20 x Flutter kick (one sec. count)

June 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