Posts Tagged ‘SDHP

Warm up with KB complex @ 16kg KB.

8x 20:10 of

SDHP @ 20kg BB

Rest 10:00 between sets

SDHP: 12 / 13 / 12 / 11 / 11 / 11 / 11 / 11 / 11 = 103
Squat: 17 / 16 / 16 / 16 / 16 / 16 / 16 / 16 = 129
Pull-ups: 4 / 3 / 2 / 1 / 2 / 1 / 1 / 2 / 1 = 17
Push-ups: 8 / 6 / 6 / 5 / 4 / 4 / 3 / 3 = 39
Sit-ups: 8 / 8 / 7 / 7 / 7 / 7 / 7 / 7 = 58

Cool down with a jog around the block.

I’m going to be really sore tomorrow.
And the next day.
And probably the day after that.

Ok, there’s a lot of stuff to back track over and I’m actually a bit too lazy to recap it all properly (No?? Oh yes!)

What happened? I started a new job, which brings with it a new commute. Around 40 minutes on the express route, which is a nice length. If time isn’t pressing, I can add a wee little bit of climbing to the final few kilometers. Nothing too serious, but enough to salt the legs when combined with those little rules we like to make for ourselves like, ‘Finish the hill faster than you started it’ and ‘Big ring stand til the top — no matter what’.

I did a couple of laps of the old Emu Bridge time trial circuit in Benalla. It’s not an exciting loop, but it has some sentimental properties for me because its where my first ever “training” began. Trying to beat my times on my first ever grey-and-black spattered Diamondback. 21 speed, fully rigid.

I did some SE hill repeats with Ann-Michelle and JP’s crew and found a strange kind of kind of low-speed suffering unique to cadences in the low 30s.

Last Wednesday I rode home was in a thick warm-air storm, our wettest day in 53 years. The traffic was unusually friendly, there was a sense of camaraderie among the commuters and finally, there was hub deep water.

Two weeks before that Neil, the Baumsters and I rode the Amy Gillet Gran Fondo on a beautiful spring day. I rode the Great Ocean Road leg cautiously, wary of the steel spring legs of Dave, Neil and Nick. The Skene’s Creek climb was solid. I couldn’t honestly say I was fast but I didn’t suffer too badly with the 25t cassette (perhaps the two are related?). That said, I was spend enough and it was cold enough at the top that I didn’t want to stop with the boys and wait for Darren. Enthusiasm got the better of me out on the flat and I burned a few too many matches out in the wind trying to cross a gap between bunches and the final climb was slow and hurty. I was a fanatically fun event though, and I’ll definitely be back next year.

I also haven’t lifted a weight, swung a kettlebell or pulled the handle of a C2 in over a month. Getting up to speed at work has been a full-on task. It’s full of very talented, very enthusiastic people working in what is struggling to unbecome a heavy bureaucracy. That’s going to take some time and it’s difficult not to want awesomeness out of the gate when finance and ability are no longer limiters, but that’s ok. I can be patient.

We got a new front fence. It’s wooden and made from quite sturdy pickets and I’ve been spending quite a bit of time painting it white.

Something I have been doing more of is push-ups, because they’re simple and fast and I’ve always sucked at them. I still suck at them, but I’m slowly sucking less, racking up a new max-rep PB of 35 — four more than my old PB. Stop giggling. No really, it’s not funny. I have a right to be proud of my wins no matter how tiny they are.

Finally, I’ve signed up to race the Surf Coast 12 Hour (don’t let the domain name fool you) with JP and Neil in a few weeks. Last time we ran that line-up we made it to the top of the box, but that was with half the time on the rocket clock. Supposed to be a wicked-fun course, but before then I suspect some swings, deadlifts, hill repeats and hollow rock are in order to get the back ready. Oh, and a shit tonne of nasty PNF stretching and foam rolling. Eeeeeee :\

Anyway, I now consider ourselves caught up. Here’s today’s workout:

5 Sit-ups
10 Push-ups
15  Squats

5:00 x Double KB Clean and Jerk/Push-press @ 2x 16kg KBs
= 32

Work up to a heavy single deadlift:
5 @ 70kg
5 @ 70kg
3 @ 90kg
1 @ 120kg (not awful but not strict form)

10 x KB Piston press @ 2 x 16kg KBs

Margot St Sprint (320m out-and-back)
Push-press @  20kg
SDHP @ 20kg
= 7:19

Bench Press
Work up to a heavy set of three and then:

3 @ 40kg
3 @ 50kg
3 @ 60kg

SDHP @ 25kg barbell
=  5:12
Pete = 6:03 Welcome back to GPP Pete!

5 x Turkish Get-up e.s. @ 16kg KB
10 x OHS @ 35kg
1 x OHS @ 40kg (easy OHS, difficultly lowing the bar from snatch grip)
5 x Sotts Press @ 5kg DBs

30 x Flutter kick (one sec. count)
30 x Lying scissor kick
20 x Flutter kick (one sec. count)

5 @ 20kg
5 @ 25kg
5 @ 30kg

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

Chipper WOD
Row 20 cal
30 Thrusters @ 20kg
20 Box jumps @ 20″ bench
30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows)
20 SDHP @ 24kg KB
30 Burpees
20 Shoulder to overhead anyhow @ 35kg (Rx: 60kg)

AMRAP in 6 min =  130 reps (10 burpees)
11:03 to complete the whole shebang

One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I hopped the bunting tape, unclipped, put my head on my stem and gasped for air for probably a solid three minutes. Gasped. Each lap was will against legs that didn’t hurt so much as constantly bitch that more acceleration was simply not possible.

The signal I took from it isn’t a new one: What you thought was intense in training is a fucking walk in the park compared to racing.

Hence, something a little uncomfortable…


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

Total: 253 (PR = 311)


Waaaay down on PR, partially attributable to not coming out of the gate hard when stamina is high, partially just decreased work capacity. Realistically 35kg is too heavy for me on the SDHP and push-press. Power (not strength) endurance should be the limiting factor in FGB. For the first time, I’m not going to vow that I need to be stronger. This is what it is, next time I’ll drop the weight. I’m beginning to feel like this isn’t leading anywhere specific, which is fine – I appreciate the myriad of benefits that come with GPP, but I have some specific things I’d like to give some love to for a while.


5 pushups
10 situps
15 squats
x3 rounds

Dynamic stretches


5 Thrusters
7 Hang power cleans
All at 30kg

AMRAP in 20 min = 5 and three thrusters


Throw medicine balls


1:00 Row
1:00 HSPU (partial ROM for me)
1:00 SDHP @ 28kg KB
1:00 Rest
x4 rounds, not scored


  • 3 eggs in butter, handful of almonds, two strawberries, one pear
  • Strong cappuccino
  • Fruit, muesli and yoghurt
  • Pear, almonds (post-WOD)
  • Chicken soup w/extra chicken
  • 3 sausage rolls
  • 3-egg chicken omelette w silver-beet and avocado
  • Tea
Tags: , ,

Upper body, dynamic: Press


8 x 3 Push-press @ 35 kg (45-50% 1RM)
2 min rest between sets

5 Diamond push-ups
5 DB Snatches e.s. @ 20 kg
5 SDHP @ 30 kg
20 Double-unders
AMRAP in 15 min
= 4 1/2


  • 4 eggs in butter w olive oil
  • Cappuccino (double)
  • Pumpkin & nutmeg soup with extra chicken, olive oil
  • Coconut cream
  • Small tin of tuna
  • 8 dark chocolate covered espresso beans
  • Cappuccino (double)
  • Huge piece of fish (floured and crumbed, but I didn’t cook it so whatever) with veggies, lemon and butter
  • Tea


Run 300m
20 Swings @ 24 kg
Run 300m
20 Push-press @ 30 kg
Run 300m
20 SDHP @ 30 kg
Run 300m
20 Burpees

= 13:21


Woke up feeling 100% and decided immediately that it was time to do the conditioning workout that I’ve missed for the past month. Ummm… welcome back to your regularly scheduled programme. Blruueghh! 13.5 minutes of metabolic owies.


  • 3 eggs in butter w olive oil
  • Carrot, blueberries w cinnamon
  • Chai tea
  • Apple
  • Salmon & cream cheese bagel (1/2 bread only), large sausage roll
  • Coffee (single)
  • Tea
  • Chicken & veggie stir-fry

8:30 AM


Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time: 0:29:41

Last time: 28:39



Leg lifts are much more bearable than the Rx’d knees to elbows, but by the time you get to the thrusters your hips just don’t have the snap that they should, what with the heavy swings (done Russian style), back extensions and leg lifts. But you power through ok with breathing almost out of control. Then it’s burpees. I always intend to hit the burpees hard, but if the hips were lackluster before the thrusters they’re now fried. On top of that I’m riding the verge of failure with shoulders on fire from the push-pressing and thrusting. Burpees came in one set of five and twos and threes thereafter. Mark Adam’s came through the gym at this stage, saw me and asked “Do I need to call an ambulance?” I didn’t have the breath to reply. The DUs feel like they’re going to be impossible when all you want to do is double up and put your hands on your knees but they weren’t really hard: 25-20-5.



  • 3 eggs, olive oil, almonds, apple
  • Coffee
  • Big chicken / waldorf / mixed veggie + avocado salad from the Truck Stop
  • Coffee
  • Small piece of chocolate cake
  • Almonds, carrot, sardines
  • 3 chicken drumsticks + salad w/olive oil
  • Small piece of a blueberry scone
  • Peach, almonds
  • Tea

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