Posts Tagged ‘scaled

Row 500m

3 x Power clean + press
3 x Power clean + push press
3 x Power clean + push jerk
all @ 35 kg


Deadlift @ 73kg (Rx: 102)
Pike pushups (Rx: HSPU)

= 10:53

Row 450m (in lieu of running 400)
15 Snatchs @ 22.5kg (Rx 34)
9 Pike push-ups (in lieu of HSPU)
x 3 rounds

5:23 + 6:19 + 7:00
=  18:43


Off the back of a very slack period. I’ve become caught up in an after hours project with Yori and Jase, the iOS devs at work. We’re working on a new version of Jase’s AlienBlue Reddit client for the Mac platform, which is both addictive and … sedentary!

If I’m going to train through this project (and I mean train at all, not just with specificity) I’m going to need to really pin my sleep down. It’s been a few weeks since I’ve been in bed before 11.


Row instead of run because others were on the treadmills. Probably should have been more like a 5 or 600 based on time, but 450 is plenty enough to pop the HR through the roof. I recovered my breath to within a reasonable range before each of the snatch sets, which weren’t challenging weight-wise, but I wanted to keep form pretty good and the chrome bars at work make snatch grip very challenging. Pike push-ups were good.

Warm up, then:

Run 400m
15 KB Swings @ 24kg
15 Lat. pull-downs (in lieu of pull-ups)
x5 rounds


Went to the bathroom to be sick in the fourth round, but managed to keep everything down, and returned to the workout. The Rx for this is double the distance and reps, with a 32 kg bell btw.


Dynamic stretches
20 Deck squats
20 Knee jumps


3 x 30 Box pistols e.s.
100, 200, 300 x G.S. Jump squats @ 45 kg

“Half-weight Isabel”
30 Power snatches (floor to overhead anyhow) @ 30 kg (Rx Isabel is 60 kg)
= 3:34



One arm DB thrusters @ 17.5 kg (rx: 27 kg
One arm seated cable pull-down (sitting on floor)  (rx: 1 arm pull-up @ 27 kg)

The non-grip arm may assist by grabbing the wrist of the gripping arm.

= 19:33


The prescribed version is pretty insane. It looks like programming is advancing in line with the kind of athletes that the CF Games is uncovering. That’s ok, scaling just got more mandatory. :)

The thrusters were a-ok. Not exactly fun, but the weight was just about right for unbroken sets. The pull-downs began with the full stack of cable weight: “150”. Not sure what that’s 150 of, it’s not kg or lbs … or if it is it’s not compensated for the action of the double pulley, would quarter the weight mechanically (I think).

It was irrelevant in terms of “pull-ups” anyway because grip failure rapidly became the limiting factor.


Ok, I just wanted to see if I could even do a one-handed pull-up, even with the assisting hand. Turns out I can (there’s lots of assisting going on though ; )


  • Three eggs, big handful of almonds, white peach
  • Tea
  • Coffee
  • Chicken, avocado, pesto, assorted pepper/spinach/beetroot salad
  • Big handful of almonds, tin of tuna, white peach
  • Coffee
  • Pork chop w veggies (broccoli, cauliflower, carrot, sweet potato) & olive oil
  • Blueberry smoothie (1/2 banana, milk, blueberries, egg, cinnamon)
  • Tea

8:30 AM


CFE: Long intervals: 2 x 12 min, 2 min recovery

  1. 6.23 km / 31.2 km/h
  2. 5.78 km / 28.9 hm/h

GPS data

5:00 PM


Snatch drills, OHS
3 @ 42.5 kg
2+1 @ 47.5 kg
3 @ 47.5 kg
5 @ 42.5 kg


3 Snatches @ 30 kg (Rx: 42.5, and previously 32.5 kg)
15 Overhead squats
400m Run
x 5 rounds

= 17:30.7

  1. 3:21.0
  2. 3:35.3
  3. 3:28.7
  4. 3:33.0
  5. 3:31.2


Long intervals along the river before work were great. A little gravel, a little path-side singletrack and a little water make for a much nicer session than anything done on the trainer.

The afternoon’s workout was cause for butterflies with the legs already slightly toasted. I decided to be smart and scale down to 30 kg – five rounds of three and fifteen overhead sounded rough. It was, but it was also completely unbroken. 35 is definitely doable, and I might’ve gone for that weight had I known it was the weight I’d used for previous Nancies. 42.5 would have made for a long and sketchy workout, but … it’s not outside the realm of possibility. On the other hand, 17:30 is pretty much bang on my 35 kg Nancy PR, even with the snatches. That’s good. >:)


  • 3 eggs, 2 carrots, macadamia nuts
  • Tea
  • Vietnamese coffee (inc. sweetened condensed milk)
  • Big chicken, veggie & tofu laksa
  • Ricottta hotcakes with mapel syrrup and poached fruit (oops)
  • Macadamia nuts, apple
  • Organic chicken pie w veggies
  • Apple pie w cream
  • Tea
  • Macadamia nuts

Food wasn’t quite to plan – Christen offered to make us all Viet coffee the oldschool Viet way and I didn’t want to be a dick and say no. At lunch I saw ricotta hotcakes and figured they’d be ricotta hotcakes (savory) with poached fruit, but they turned out to be regular hotcakes with mapel syrrup and sugar syrrup-poached fruit. Oh well… Very yummy anyway.

I seriously had very little left in the tank on the ride home, and walked in the door to the smell of Hook & Spoon pie. Backed up with Hook & Spoon apple pie (just a little). Can’t say no to that, gotta keep up family relations and all ;)


25 Push-ups (Rx: 50 pull-ups)
Run 400m
21 Thrusters @ 30 kg (Rx: 42.5 kg)
Run 800m
21 Thrusters
Run 400m
25 Push-ups (Rx: 50 pull-ups)

Time: 13:50

Significant scaling on the bookend gymnastic movements but: 1) No pull-up bar and 2) Weak push-ups. Operative word being weak today – both sets were broken.

I’d intended to do the thrusters with 37.5 kg, but 30 was plenty.


  • Tuna, apple, pear, almonds
  • Coffee
  • Left over lamb stew w veggies + lots of extra silverbeet
  • Coffee
  • Almonds
  • Spaghetti bolognaise
  • Apple + blackcurrant pie (cheat night)
  • Chai tea


12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg, Rx’d at 70kg)
x5 rounds

Time: 19:26 (PR: 16:07)

HPC and PJ form didn’t feel too bad. What I should have written in my notes last time was “never do this at the work gym”. Skinny, textureless, chromed bars do not make for a good or safe experience. I seemed like I spent more time wiping my hands between single reps and collecting toilet paper (poor man’s chalk) than doing the actual movements.

From round two on I used 20 kg dumbbells for the hang power cleans in the hope that distributing sweat between two bars might help. It kinda did, but to get a legitimate time it’s going to have to be with an oly bar.


  • Oats w/WPI, apple, almonds [5/3/6]
  • Coffee
  • Veggie salad w tuna + olive oil [4/4/6]
  • Coffee
  • Apple, almonds, sardines [2/2/4]
  • Apple [0/2/0]
  • Chicken w veggies + olive oil [4/3/4]
  • Lots of Fee’s awesome hedgehog [0/6?/0]
  • Chai tea


Five rounds for time of:
400 meter run
15 Overhead squats @ 35kg (Rx: 42.5kg)
Time: 17:30ish PR!

Well, you just never know. After a night of broken sleep I woke up feeling a little sub-standard and almost skipped the WOD completely. I headed up to the work gym unsure if I’d tackle Nancy or not (solid iron weight make dumping the bar a non-option). The warm-up felt bad. 25kg on the bar for 10 reps felt very difficult but I decided to suck it up and at least put a score on the board.

Running on the treadmill is a mixed bag – it takes a full 40 seconds to come up to full speed (and in the latter rounds holding a finger steady on the ‘+’ button became a challenge, but in the final 150m of any given round it’s easier to resist dialling down the speed than it is to resist the same urge outside.

Unbroken OHS for the first three rounds. Broken once in round 4 and three times in round 5. Runs were increasingly fast, the final one done at 18 (km/h?) with an incline of 2 and felt good save for a blister on each of my big toes – a consequence of being barefoot.

I’m pretty happy with that time, mostly because I’ve been looking back over this log thinking that I’m not as fit or as disciplined as I once was. It’s nice to see evidence that maybe that isn’t the case.


  • Oats w/WPI, apple, almonds [4/4/8]
  • Coffee
  • Chicken and salad wrap w egg [4/4/4]
  • Coffee
  • WPI, two small oranges, almonds [2/2/6]
  • 4 egg omelette + ham, broccoli, cheese, brussels sprout and olive oil + almond butter and a few M&Ms [4.5/4/6]
  • Hot cocoa w 1tsp honey
  • Oats (cooked) w blueberries, WPI and almonds [2/4/6]
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4 x Lat. Pull-down (urgh) @ “283”
4 x FE Bench dip, weighted at @ 10 kg (Rx: 2 x Muscle-up)
4 x HSPU (pike) (Rx: HSPU)
8 x KB swing @ 28 kg (Rx: 32 kg)
AMRAP in 20 min

Rounds: 7

Balance on one foot for 60 sec each side, eyes closed.

Fail on the 4th rep of the last round lat pull-down with 6 seconds to go. :)


  • Oats w/WPI, LSA, apple, strawberry [4/4/8]
  • Coffee
  • Salmon w veggie salad & olive oil + orange + kiwi [4/6/8]

July 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