Posts Tagged ‘Sprint

5:00 Warm-up

3:00 Tempo 7/10

3 x 6:00 Pyramids
1:00 @ 7/10
1:00 @ 7.5/10
2:00 @ 8/10
1:00 @ 7.5/10
1:00 @ 7/10

5 x 3:00 @ 7-8/10

4 x 2:00 Sprints
1:00 7/10
1:00 8/10
0:25 10/10

5:00 Warm-down

2:00 LCC&J @ 16kg KB = 20 alt. sides
12x DL @ 60kg 3010

20 1H Swings es @ 16kg KB
5 LCC&J @ 24kg KB es
10 1H Swings es @ 20kg KB

3x Basset Reserve sprints

+ various ad hoc pull-ups throughout the day.

At home taking care of Fee and the girls — Fee lied up with a sick belly. Thinking about MTB racing again (starting with the Surf Coast 100) and how much GPP/KB work helps with it.

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

Bike / road / commute


: ~0:50:00


: ~0:48:00

It feels good to get back on the bike after being away for what seems like an eternity (almost 2 weeks?). Good, but not entirely comfortable. The legs, they don’t spin so good the circles you see. But that’s the whole point of riding now. I don’t want that feeling to be there in the mountains on Saturday.



Fee got called in so I wandered down to the park to try out some pose/barefoot running drills in the new shoes.

Exercise Sets/Reps/Dist Weight/Time
Run 4 x 200 m 0:00:29.–
Run 2 x 400 m (not recorded)

The FiveFingers work a treat. You can feel exactly what your feet are doing, and landing lightly on the forefoot is nothing but natural, which leaves you free to concentrate on the finery: pulling the heel strongly and keeping the cadence high (they go hand in hand).

It actually seems pretty tough to ‘take it easy’ with the high cadence but that could just be my unfamiliarity with the new style, or the fact that I haven’t run outside of a CrossFit WOD since, ummm… August last year. Jesus.


  • Muesli w/protein, almonds and blueberries (man I ♥ blueberreis) (5 block)
  • Coffee
  • Lamb stir-fry w noodles; cheese, one slice of ham, 15 almonds (5 block)
  • 9 almonds, 1 macadamia, 2 eggs (1.5 yolks), banana, peach
  • Mega paleo-zone dinner: Chicken kieve, zucchini, capsicum, broccoli, carrot, olive oil; apple, nectarine, 2 strawberries, 4 cherry tomatoes (5 block)
  • Chai tea
  • Tea cake
  • Cottage cheese, nuts, a few blueberries (2 block including the cake)


Get up early, take a short run down to the beach, pace out a hundred metre length and get to work.

10 rounds:

Exercise Sets/Reps/Dist Weight/Time
Sprint 100 m
Push-ups 10 reps 0 kg


Then 100 m walking lunge, just for fun.


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