Posts Tagged ‘pb

I went to bed excited for this one, with a plan for how I wanted to ride the loop tomorrow. Bonds Road at 85% to kick the legs into gear. Steady to the KOM line, and all out from there to the end, fireworks or no.

This morning was the first time I’ve ridden the loop in control; with enough strength to ride each hill to the top and take the dips as recovery. Until now it’s been a paced ride the whole way, or burning on other peoples’ pace — up or down.

I bagged a PB on the KOM segment by a good :12s, despite losing a few seconds caught behind a slow descender on the downhill. The icing on the cake was PBs for both Bonds Rd and Pony Club in spite of not being full gas on either.


37 km   628 m   1:18 h

Two things before we recap today’s ride:

  1. I’ve started doing Pilates, with the aim of finally addressing some of the muscle imbalances that cause me pain in the second half of Chain Reaction, and that almost certainly are holding me back performance wise. It’s both frustrating (tiny movements through tiny ROMs that are, nevertheless, wickedly hard), and illuminating. I have all kinds of messy recruitment patterns, and the glute strength of a teenage girl (apparently).
  2. I’ve been commuting 2-3 times a week, all CX. It’s fun, it’s a great mental break between home and work, and, most days, it’s easy to hit the hills and single track hard — which transfers well to road riding.

Ok, so, that’s what’s been going on. This was supposed to be just a gentle Sunday roll with DC on his return from Bali, but we wound up hitting some decent climbs, and doing some respectable times up them. In my first road ride in a while, I was pleasantly surprised at how some of the climbs I usually think of as ‘always tough’ were now ‘discretionarily tough’; meaning I could set my own pace and push as much as I wanted.

There was a little half-wheeling, and though I’m not going to pretend DC couldn’t have dropped me at will, I wasn’t shooting out the back like usual either.

The final sweetener was coming home and finding I’d set a PR on my favourite benchmark: the full Antoinette/Mt Pleasant TT, which I’d done as a sneaky extra loop before meeting Dave.

69km   2:52hrs   1,430m

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Somewhat frustrated after not getting a ride in at all over the weekend, I’d resolved to go hard in the gym. I’ve been somewhat cajoled, mostly reminded, that we have a half painted house and a baby on the way. Did I mention that we’re having another bub? Claire’s little brother is due next April the 25th, although I suspect we’ll be lucky to make it that far. The immediate implication though is this: my evenings will be spent painting, not training.

Frustrating. Sensible.

I walked though the doors of the gym with a rough goal in my mind. 50 bastards with 10kg dumbbells in under 15 minutes – the threshold at which the deal I made with myself to move up to 12.5kg DBs kicks in. Sub-15. I’ve done it once.

I warmed up and, figuring I’d been neglecting the heavy stuff, loaded up and moved through a set of 5-3-1 back squats. Not pushing maxes, but heavy enough to be heavy. Tingles in the legs. I warmed up some more and felt the nerves and twinges set in. Tightness in the hips. A too-taut fibre down the outside of my left calf. The rough goal of ‘sub 15’ didn’t need to be smashed, maybe I wouldn’t even get close, but I have a benchmark for the sensation of what that effort feels like. Movement can pause once or twice, but not stop. Hands pretty much can’t leave the bells. Breathing will be hard, and there will be a puddle at the end.

Three, two, one, OK … go.


5-3-1 Back squat @ 75-85-90kg

50 Bastards @ 10kg DBs
14:24 PR

3 x 15 Jumping 1/4 squats @ 40kg

Warm down and stretch.

I feel like I’ve been fighting something off lately. A combination of high churn work during the day, a race to get the new Baum site up by night and general life bizniss has got me surfing on the edge. So when I decided to go up to keep Pete and Sam company, it was with the intention of rowing a quick 500 and the good ol’ six minute DB C&J.


Skip ~5min


Row 500m = 1:35.2 PB (1:35.7)
Row 500m = 1:45.7

6:00 DB C&J (one arm, long cycle), change hands every 5 @ 20kg DB


500m PR was a bit of a surprise given intentions and conditions. During the second effort I tried to push of my toes more, to shove my feet ‘up’ the pads more, as I’d had with trouble coming off the slide during the first 500. The new method only made things worse. Not sure what to do about that … maybe focus on quad extension? No idea.

DB C&J was harder than it should have been. I had to set the bell down twice and wasn’t setting any kind of blistering pace. No biggie.


  • 3 eggs in butter, 3 strawberries, some blueberries, some grapes
  • Double cappuccino
  • Sardines
  • Double cappuccino
  • Big chicken salad w/avocado and pesto
  • Double cappuccino
  • Large tin of tuna
  • Soy-ginger pork chop, with sautéed veggies in ginger and butter
  • 4 pieces dark chocolate coated liquorice
  • Chai tea
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3 x 5 Front squat @ 65, 75, 85 kg
1 15-20 Back squat @ 65 kg = 20 PR!


15 minute “Hangover Cure”
20 Double-unders
4 Overhead squats @ 30kg
6  Dumbbell full squat cleans @ 15kg DBs
8 Burpees
AMRAP in 15 min = 5


Well, the CFSB front squat day was all well and good. It’s been ages since I’ve done these but they’re great. The last set was two plus three singles in rapid succession. Not exactly a legit “5” but would have been a PR effort if it was, which is a good sign.

A set of 20 back-squats is never “easy” but after having 85kg in the rack, 65 on the back never felt like it was going to crush me. I could have gone just a little bit heavier there and a new 20RM PR. Also a very good sign.

Hangover Cure was, as usual, an exercise in throttle control just to keep from hurling. There were moments of psychological weakness when I declined to truly “go there” for the sake of the clock and counter. That will need addressing. I would love to do this workout with Pete some time. It’s his invention and a real classic.


  • Mum’s muesli w water, an apple and a handful of almonds
  • 1/2 a cup of tea
  • Muesli, fruit and yoghurt at work
  • Coffee (double)
  • Big chicken, egg and veggie salad w lots of avocado and pesto
  • Yoghurt, strawberry and muesli (hmmm, lots of muesli today) tub
  • Coffee (double)
  • Tom Kha Gai w a little white rice and roti
  • One chicken spring roll
  • Tea

8:00 AM


Front squat 3×5 + 3×3

10 @ 57.5 kg (just to get into the swing of things)

5 @ 77.5 kg
5 @ 80 kg
5 @ 82.5 kg

2 + 1 @ 85 kg
2 + 1 @ 85 kg
3 @ 82.5 kg (came forward onto the toes in the last rep)

(Doug = front squat technique)


20 Double-unders
10 Burpees
AMRAP in 2:00
= 2.5
(Doug = 2 @ single unders)


Doug learned how to front squat, and going from caved in and curled over  to a near vertical torso with active hips, high elbows – and with only minor heel chocking – depth below parallel. A really good foundational session. I’m proud of the effort he puts into learning and executing the movements.

As for me, I surprised myself. My old 3RM PB of 77.5, set during the CFSB experiment was my starting set of five (I didn’t know this at the time). The third set of five set a new 5RM PB by 12.5 kg. That’s huuuuge!

Tonight’s CFE prescription was 30 min tempo, but I spent so long putting music on my iPhone to make that 30 min bearable that I couldn’t fit it in. Feel free to post a comment if you think you’ve heard a lamer excuse for a missed WOD. I’ll try to make it up early tomorrow morning.

In other news, my developer colleague, Ash, gave me $50 to bring him the same lunch as me each day next week. “Ok healthy guy. Make me healthy like you! I wanna eat what you eat.” I’ll keep you posted…


  • Tuna, 1/2 cup blueberrries, almonds, strawberry, coconut milk
  • Coffee
  • Salmon + big veggie salad w olive oil, coconut milk
  • Sardines
  • Small handful of ham
  • White peach, a few grapes, 2 strawberries
  • T-bone steak w / mountain of silverbeet + one carrot
  • Small handful of macadamia nuts
  • Two eggs
  • Hot cocoa


Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

Round 1: 142 (row 22)
Round 2: 90 (row 18)
Round 3: 79 (row 17)
Total: 311
PR!! (old PR: 292)

We went into this kinda rushed and without very much of a warm-up. I didn’t feel great – got that ‘fighting off a cold’ feeling. Things were steady out of the gate, though 142 was a surprise and faded in the usual places (SDHP and PP). Very happy to break the 300 barrier. :))

Doug set his own bar at 189 with 12.5kg for the thrusters and 20kg on the SDHP/PP. He brought the necessary intensity to it too. Addressing hamstring flexibility would bring a huge improvement in efficiency.


  • Oats w/WPI, almonds, apple [4/3/8]
  • Coffee
  • Pumpkin soup, almonds, WPI [4/3/6]
  • Sardines, almonds, apple [2/2/4]
  • Lamb pie w veggies + olive oil [3/4/6]
  • Blueberry pie and cream [0/3/2]
  • Tea
  • Orange


Row 1,000m. Focussing on increasing power at 28SPM

3 x 5 Front squat @ 52.5 kg

Row 1,000m
Time: 3:26.3!! PR!

Avg SPM: 31
Avg Power: 318.9W

The 3:27.3 1,000m row time in my PR column has been bothering me for a long time now. Ever since Pete challenged me to set a 3:27 projected average for even a minute on the C2 and I was unable to even reach that pace it’s been a thorn in my side. A little lie.

So with a rest day on the main site, no bike to ride, stuck at work and waiting for Fee to get back from Ballarat I thought I’d go up and set the record straight. It wouldn’t be 3:27, but it’d be the truth. The warm-up felt good (with all the usual ‘this is gonna suck’ signals). I did some squats while someone else used the C2 to warm up for their workout. I sat down, reset the monitor and psyched up. 1/4, 1/2 and full stokes came up to speed quick and from then on it felt 600% strong. Breathing started to disintegrate at 500m and keeping it in check was a challenge. Power dropped of hugely in the transition into glycolytic pathway. We’re talking like 350W down to 260ish in a matter of seconds.

All done the metres hit zero with the clock stopped at 3:26.3, a full 1.3 seconds faster that the impossibly fast time. Big smiles, and the potential to improve still.


  • Oats w/WPI, almonds and berries (double breakfast) [6/8/12]
  • Macchiato
  • Chicken, avocado and veggie wrap [4/4/4]
  • Sardines, pear, almonds [2/2/2]
  • Indian: butter chicken, spicey chicken, tandouri chicken, a little rice and a little naan [5/2/6]
  • Tea
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42.5kg Thrusters, Pull-ups


0:10:24 (PR by 7 sec)


That sucked. The thrusters got crushingly heavy after the first round (which was broken at 12).

Pull-ups were a disaster after almost six months away from them. No rhythm, poor technique, rubbery arms and a really, really inefficient technique. I was pulling up while I was still coming back under the bar, wild leg swinging too. At least three didn’t count and had to be done again.

Everything felt difficult and slow, so it’s a strange kind of PR. There is tons of room for improvement here. Whole minutes.

Food [P/C/F]

  • Steel cut oats w/cinnamon, WPI, fig, macadamia nuts [5,5,5]
  • Sweet potato (PWO) [0/1.5/0]
  • Coffee
  • Chicken souvalaki w yoghurt + macadamias [~3/3/6]
  • Birthday party: Tiny piece chocolate cake, 1 tsp pavlova, lots of fruit, some cheese [1/4/0] :\
  • Fig, peach, WPI, macadamia [4/2/2]
  • Nasi goreng on brown rice + two eggs, tahini [4/4/2] (forgot fat!)
  • Cottage cheese, fig, macadamia



Thursday 080410
Deadlift 1-1-1-1-1

Exercise Sets/Reps/Dist Weight/Time
Deadlift 1
1 reps
125 PB
120 kg
KB Snatch 20 reps es 16 kg


120 (previous PB) felt a-ok so I jumped up a full 5 to 125. That was hard but good. Getting greedy, I loaded up 130 and then Claire cried, I went inside to check on her, got excited and grabbed the camera took the loaded bar shot, gripped the bar and it started raining. I pulled hard. Nothing. Not a millimetre. Unload to 125, nothing. It didn’t come up again til it was back down to 120. CNS fatigue? Lost mojo? The cost of over ambition? Who knows, but I’m happy so long as the PBs are coming thick and fast.


  • Oats w plum, protein, nuts [4/2xFat]
  • Coffee
  • Apple, nectarine, sardines, nuts [~4]
  • Apple, cheese, nuts
  • Paleo Goulash

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