Posts Tagged ‘Row1k

5 Press @ 30kg
5 Press @ 35kg
5 Press @ 40kg

Row 1,000m
50 Thrusters @ 20kg
30 Pull-downs @ weight stack random number generator in lieu of pull-ups
= 9:42


Falling back on a basic Wendler 5/3/1 courtesy of strstd.com and a bit of ye olde maine site. I just haven’t been committed enough to make bike training work with the consistency it needs. It hurts more than conditioning, it doesn’t have an immediate pay-off and — and this is the big one — the time windows for doing it are compete directly with family, sleep and project time. So until I can get back onto that properly, it’s back to the old staples of upstairs lifting, jumping and running. The rules are: go hard, be consistent, don’t drop a ride in favour of gym, don’t fall into the obsessive traps that can come with CF (must get stronger). Just turn up and get it done.

I’ve also been reading a little bit about Leangains and have decided to have a bit of a tinker with the method. Basically a condensed eating window with a 16-ish hour daily fast, a little protein before the workout and the biggest carb load placed immediately afterward, the make-up of everything else will be straight paleo. Not aggressively low carb, but it’s going to turn out that way regardless. I’ll try to take a photo in the next few days to help keep an eye on any change in body comp. Don’t expect to see any such thing posted here anytime soon though.

If you fail to meet the time limit established for any particular stage you are eliminated from the workout. Cool down and leave.

Stage 1: Row 1000m (time limit is half of 2000m PR plus 10%)
Stage 2: Renegade man-maker 30 reps (same limit as Stage 1 +/- 5%)
Stage 3: Plank for 2 minutes, strict posture
Stage 4: 100x Ball Slam @ 6kg ball (time limit is Stage 2 time)
Stage 5: 2x Thruster @ 10kg DBs every 30 sec for 5 min, hold DBs in Rack to rest
Stage 6: DB Rack for 10 minutes (same DBs as Stage 5)
Stage 7: DB Snatch until the player quits. Gentlemen’s Rules: switch arms, stop, rest, etc. Stage ends when player sets the DB down.

Row: ~4:00
Snatch: 555


Ok, I said I’d add some thoughts to this so here goes… None of these stages are awfully hard individually. In fact, none of them are awfully hard in a physical sense when put together in a normal situation. But take away the clock and enforce abstinence from rest and it gets very … uncomfortable. Our ball is bouncier and lighter than the GJ slam balls, and to be fair, that stage would have been a wrecker at Jeff’s where real slam balls are to be had. But even still, the killer is the 5 minutes of racked weight.

It’s not hard in the ‘effort’ sense. It Just. Plain. Hurts.

Now, I ‘failed’ that stage by dropping the bells to a hang and immediately shrugging them back up into a rack four or five times. That alone was enough to make it bearable. I also dropped a knee during the plank, not for more than a second, but enough to count. Here’s the rub: Enforcing perfection by making each stage “permission” for the next is what makes this a killer. Because of those transitions I can’t rightfully say I’ve done this one, but I’ll be looking to come back to it very soon.


Row 1,000m
Time: 3:36

Power Clean @ 42.5 kg
Push Press @ 42.5 kg
Time: 18:46

This felt very old-school. Cleans in sets of seven to begin with, push-press in sets of about five. Burpees pretty steady. 42.5 was a good weight for the cleans. Wouldn’t have wanted to be any heavier for the PP. Burpees were slower than I would have liked them to be, but were steady.


  • 1 slice of ham, handful of blueberries, strawberry
  • Coffee
  • Giant salad w pink salmon + olive oil
  • Fruit salad + yoghurt
  • Coffee
  • Apple, sardines
  • Peppermint tea
  • 3.5 egg omelette w ham, onion + tomato
  • A few blueberries, two strawberries
  • Hot cocoa
  • Tea


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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Row 500 m
30 x Bench press @ 35 kg (~50%BW, Rx is BW)
Row 1,000 m
20 x Bench press @ 30 kg
Row 2,000 m
10 x Bench press @ 30 kg



Hard to know what weight to use for the bench because I never do it … and it shows. The last five of the first set were singles so I figured it prudent to scale down and keep the pace up.

The 500 is a blast. The 1,000 hurts. The 2,000 is just plain awful. I don’t think I’ve had a less enjoyable time in the gym. Ever.


Row 1,000m (3:28.7)
30 DB Thrusters @ 15 kg
30 Burpees




Two sec off a new 1k PR on the row which isn’t bad as a WOD component. Thrusters were prescribed as 50 with a 20kg barbell. I planned to make reduce them to 30 and up the weight to 17.5 each hand but that was optimistic. The first five were with 17.5 and they were very tough to control. 15 was hard enough – they weren’t unbroken. Burpees were as burpees are.


Air squats
Row three minutes at declining pace. Focus on power and technique.
Back squat x 5 @ 55 kg
Back squat x 5 @ 70 kg

Row 1,000 m



Back Squat 5×5
5 @ 75 kg
5 @ 75 kg
5 @ 80 kg
5 @ 82.5 kg
5 @ 82.5 kg


Quite a good set. I’ve been focusing on trying to bring the same intensity to strength work as I’m trying to bring to metcon. It’s not as familiar and the signals of hard work are different – there’s no lactic pain to ‘push through’ so it’s a little difficult to ‘measure’.

Most of it felt too possible, though from the third set on there was a sticking point out of the hole. At 82.5 for 5 the last two were hard – enough to question the possibility of the final one, but the limiting factor for most of the session felt like the bar position on my back, not the hip extension. Interesting anyway.

The 1,000 m row was just something I wanted to get on the board.


  • Oats w/WPI, strawberries, almonds [4]
  • Coffee
  • Plum
  • Left over chicken and veggie stir fry w rice
  • Sardines, almonds, peach [2]
  • Kangaroo steak, salad, plum, tahini [4]
  • Cottage cheese, pear, almonds [2]
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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