Posts Tagged ‘Press

Basically I can’t get my resp rate up. At all.

I just spun a super light gear all the way to work, and coughed and hacked the whole way. Same on the way home. Another three to five weeks of this should be ace.

What can I do? Turns out I can lift. Probably not maximally, but that’s no big deal. I’m good for 8-10 reps max I guess. So I guess I’ll stick with that, re-do the LT test and kick off bike training again as soon as respiratorily possible.


3 x 10 Press @ 30 kg
30 Air Squats

1 x 10 Bench press @ 30 kg
1 x 5 Bench press @ 40 kg
2 x 8 Bench press @ 40 kg

3 x 8 Back squat @ 55 kg


Warm up

Row 1,000m
Burgner Warm-up @ 10kg bar
5 x Sotts Press @ 10kg bar


5-3-1 Press @ 35, 45, 50kg


5 RMM @ 20kg DBs
25 Double unders
AMRAP 10 min


Cool down


Throw med ball


8 x Press @ 40 kg
2 x Press @ 47.5 kg (fail on 3)
0 x Press @ 50 kg  (fail)


Row 2,000m
= 7:28


Still feeling pretty smoked in the shoulders and with legs full of DOMS from the last workout, but was up for whatever Pete wanted to do. I just wanted to move around. We did some pressing when Sam came up to do a 2k. Pete decided we all should and I figured ‘Why not?’ I used Sam’s suggested pacing: Settle into a pace you think you can hold during the first 1,000m. Try to keep it steady in the next 750 (harder than it sounds), and then drop the bomb for the final 250. 25 strokes. Anyone can count to 25.

Painface? Yup.

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3 x 5 Press: @40, 42.5, 40kg
1 x 10-15 Press @ 35kg = 8


Metcon < 20min:

“Hangover Cure”
20 Double-unders
4 OHS @ 30kg
6 DB Cleans @ 12.5kg DBs
8 Burpees
AMRAP in 10 min
= 4 and 20 double-unders


The Bastard @ 12.5kg DBs
AMRAP in 10 min
= somewhere in the high teens … or low 20s

Pretty damn sore in the quads from yesterday, so I was looking forward to presses today.


15 squats
10 sit-ups
5 push-ups
x 3 rounds

3 x 5 press @ 30, 32.5, 35kg


3×5 Press @ 42.5 (near-fail on the final rep each time, previously 40, 42.5, 45kg)
1×10-15 Press @ 35kg = 10 (previously 12)

Swings @ 28kg
Step-ups @ 30kg BB / 20″ box
Power-clean & Jerk @ 30kg BB

= 19:57


A little disappointing not to be able see numbers go up on the press today, but given yesterday’s load it’s understandable. The metcon WOD was a bunch of fun. I’ve missed doing things like C&J for time. Heavy swings felt great combined with the lighter bar work.


  • 2.5 eggs in butter, carrot, coconut cream
  • Coffee (double)
  • Big chicken + veggie sala with avocado and pesto
  • Coffee (double)
  • Walnuts
  • 1 piece of violet crumble
  • Walnuts, coconut cream
  • Beef + veggie stir fry (no rice)
  • Tea


5 Push-ups
5 Squats
5 Situps
x 5

Joint rotations
2 x 5 Press @ Empty bar (10 kg), perfect form


5 x Press @ 40 kg
5 x Press @ 40 kg
5 x Press @ 42.5 kg


I didn’t get to work (and thus into the gym) until later than I would have liked. I aimed to do a few warm-up sets by starting with 30 kg but instead put 30 on the bar, making 40 kg the starting point. Oh well! Raph came through the gym just after the last set, which was pretty damn close to a 5RM anyway, and had some questions about food. By the time we finished chatting it was time to have a shower and get down to work.

I’ve also contracted Claire’s nasty little productive chest cough. No other untoward symptoms at this stage but Chloe had it for weeks, as has Claire, and it laid Mick up pretty bad for about 10 days so I’m not going to push things too much.

Interesting to see Boz and Co. have been doing essentially the same thing I’m trying to do here (although no doubt better and harder).


  • 3 eggs in butter w olive oil + blueberries, strawberries
  • Coffee (double)
  • Big handful of almonds
  • Big veggie + chicken salad w olive oil & avocado
  • Coffee (double)
  • 1 Packet of beef jerky (thanks Christen!) – ingredients included sugar and MSG, but when someone personally flew it over from the US because you lamented the lack of protein-based snacks a month ago, you can’t not be appreciative.
  • Small tub of coconut cream
  • Lasagne (cooked by Fee during a marathon day with the refusing-to-sleep Claire, no complaints here)
  • Tea

Air squats, push-ups, empty barbell: press, OHS, seated press.

5 Press @ 35 kg
3 Press @ 40 kg
1 Press @ 45 kg

5 Ring pull-ups
4 Ring dips
x 3

Not as heavy as it probably should have been, but given that I’ll be focussing on strength for a little while to come it doesn’t seem like a bad idea to ramp up slow. Nice not to really struggle on the dips.

We worked until 12:30 this (err… tomorrow) morning, but the killer project is almost over – 1.0 release goes out tomorrow.


  • 3.5 eggs in butter, 1 carrot
  • Coffee
  • WPI shake (thanks John!)
  • Big chicken salad w olive oil & avocado
  • 2 pieces of Toblerone chocolate
  • Small bowl of muesli w milk
  • Yim Yam Thai – Tom Kha Gai + beef & basil salad
  • A little left over chicken

October 2019
« Aug    

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