Posts Tagged ‘RenegadeRow

I set my alarm for 6:00 with the idea of getting 3-4 solid solo hours in the bank. I woke up at 6:30, with Fee poking me, and realised I must’ve set a weekday recurring alarm.

Although I was tempted to roll over and go back to sleep, I did get up to head out for something shorter. I was sluggish up to the top of Henderson’s Rd. By the top of Bonds I’d scaled back my expectations to a couple of laps of the Mt Pleasant circuit. By the end of the the KOM segment I was ready for home, with absolutely nothing in the tank.

It’s been a rough week at work, with some last minute, heavy-duty reconfiguration of work and, harder, my mental attitude toward it. It’s hard to explain just how fatigued that can make you, but I was full of cortisol this morning. Not even my favourite air, the crisp kind full of the promise of a hot day, was able to perk me up.

On the right hander into the creek crossing, just before the KOM start line, an older guy binned it hard behind me. Probably broke his collar bone. Two other guys had him sorted and sent me on my way, but it did sour the mood.

Rolling back down through Eltham, I remembered that the slow lifts are supposedly great for soaking that shit up, so I finished up the morning off the bike and over the bar.

29km     1:16hrs     490m

2 x 20 1H KB Swings e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB C&J e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Snatch e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Swings @ 24kg KB
6 Deadlifts @ 70kg
20 Renegade Rows @ 12.5kg DBs

After a too lazy week (no Wednesday or Friday bunch), I set my alarm to get out with the Williamstown bunch for a TdB / Warrandyte loop. Then Mae had a bad night, Claire woke up and walked into a door frame on her way into our room (sadness) and I woke up with an edge on that niggling sore throat that’s been threatening to emerge all week. I hit the snooze button and congratulated myself on a wise decision.

The rest of the day (up until workout time) consisted of shopping (new shoes for summer, new suit for weddings/parties/what have you) and dumplings. So many delicious dumplings..

= 6:37


Renegade row (push-up, row left, row right)
DB lunge (suitcase style)
@ 12.5kg DBs
x 25 rounds
= 10:05


Run 2.3km
= 13:38 / 5:53 (grandma) pace

5 Push-ups
10 Sit-ups
15 Squats

10 Windmills e.s. @ 16kg KB
2 x 5 Turkish get-ups e.s. @ 16kg KB

4 x 25 Russian twist @ 16kg KB (one-two count)

1-15-1 breathing ladder of 1-arm Swings (GS style) e.s. @ 16kg KB

2 x 10 Renegade rows (push-up, row left, row right) @ 12.5kg DBs

Nose breathe the whole work-out.


GS Style swing feels ok, but hard to get the right width stance. Nose breathing forces diaphragm breathing and totally works. Felt nasty during the second set of renegade rows but the breathing ladder was no big deal. Might be more interesting to try that one with burpees. ;)

After work

5 min of:
KB long cycle C&J @ 24kg
alt. hands ever 5 reps

5 min of :
5 Renegade rows e.s. @ 15kg DB
5 Burpees

Doug bruised his heel so was limited to the KB work followed by 5 and 5 push-ups and reverse crunches.


3 x 12:6 Stead State (140-160 bpm) on the trainer.
Felt good (easy).

At Jeff’s

Sled pulls:
Straight arm push forwards
Rack position forwards
Straight arm tow forwards
Straight arm tow backwards
x4 sets

Set 1: 4wd Tyre at 48kg
Set 2: Sled at 70kg
Set 3: 4wd tyre 33kg
Set 4: Sled at 70kg

2 x 10 KB Renegade rows @ 40kg KBs:
Push-up, row left = 1
Push-up, row right = 2 etc

More of a straight arm twist than a row, but really hard on the core.

Really good to see some old friendly, fit, smiling faces again. And to meet some new ones.


It’s a rest day on the main site but I had 45 minutes spare and encouragement from Jim. Too good an offer to turn down and it’s always interesting when we get together.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3 x 5 reps es 22.5 kg
Roll-ups 3 x 10 reps 0 kg
Swiss ball Renegade Rows 3 x 5 reps es 5 kg
Med Ball Jumping Lunge 3 x 10 reps es 6 kg
DB Swing, Press, Lunge 3 x 5 reps es 20 kg
Med Ball Pushups 3 x 5 reps 0 kg


A hard ITT back home after work. Bike commuting is good!


  • Oats w apple, protein, nuts
  • Soup, nuts, protein
  • Beef strogahnoff w huge amount of pasta :X
  • Tea

Not such a good day on the food. Neither Paleo or Zone.

April 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