Posts Tagged ‘WG


Thrusters @ 30 kg (Rx: 42.5 kg)

Time: 7:31


If attempting Elizabeth as rx’d last night was little bit silly, scaling Fran this morning was more than a little bit smart. I heeded Pete’s encouragement to scale all the way back to 30kg and just go all out. Killer Fran nerves, and deservedly so with pull-ups waaaaay out of practice and a slightly tweaked back from some no-doubt-nasty form on some of last night’s cleans.

7:00+ with such a significant scale does give pause for thought. Fran is the workout – more than any other, strangely – that really makes me want to do long term strength work. You just can’t throw that kind of weight around unless you’re strong.

Anyway, nothing like (re)learning the hard way. Scale smart, train hard.

Doug made the effort to get to Pete’s for his first Fran, but (at Pete’s suggestion, again – he’s a good coach, that boy) we decided to wind him back 15-12-9 16kg swings and jumping pull-ups. He did the swings fairly easily – and with excellent form – but the jumping pull-ups were punishing. All done at 4:52ish.


  • Three eggs, 1/2 avocado, 1 pear + a cup of tea
  • Coffee
  • Hot Mediterranean veggie salad and pork chow-mien w avocado
  • Tea
  • Sardines, almonds
  • Tea
  • Zucchini ribbons w bolognaise sauce



Cleans @ 60kg
Ring dips

Abandoned at Round 2, Rep. 13 (~28 minutes).

I had a miss in the catch at rep 12 of round two, catching too far back. I didn’t make the lift until two attempts later. Rep 13 was messy, with a forward catch in the hands, not the rack position, and I decided to be smart and call it quits. Rather than just finish up, I stopped the clock and finished out the WOD with just the bar, trying to set a pattern of good form.

Ring dips were assisted from Round 2, rep 4.

I’m not sure how I did it last time … my notes are that my form on the cleans was “awful”, with lots of catches high and forward so I’m going to check the box marked ‘dumber’, rather than the one marked ‘tougher’, although sometimes it’s a fine line. More and better dips this time though. Back in May 2008 I did them assisted from the 8th rep.


  • Three eggs, pear, olive oil
  • Coffee
  • Big veggie salad w tuna, dressed with olive oil
  • Peppermint tea, nut/seed/honey square
  • Sardines, almonds
  • Tea
  • Roast chicken w veggies & olive oil
  • Hot cocoa
  • Two grapes, ham, a few almonds and a mouthful of coconut milk (yum!)
  • Hot cocoa


I promised Doug we’d do a session this morning. I figured we’d make it something simple. I forgot to remember that simple doesn’t mean easy:

OH Walking lunge the length of the gym @ 35 kg BB (Doug: 20 kg)
Broad jump back to start
Farmer carry the length of the gym @ 2 x 22.5 kg plates
Broad jump back to start
Bear crawl length of gym @ 2 x 20 kg DBs
x 5 rounds (and some extras)

Strong work from Doug today. Heavy is a different kind of hard, and he did well with the same weight as I used – shoulder flexibility being the main limiter on his OHWL.


  • Cottage cheese, blueberries, pear, mandarin, almonds
  • Coffee
  • Coffee
  • Ricotta and spinach stuffed maryland chicken w salad + beef pie
  • Coffee
  • Apple
  • Grilled fish w butter/ginger sauteed veggies and a little rice
  • Small glass of port :)
  • Hot cocoa


What Would Ross Enemait Do?
21-15-9: KB Swings, Burpees. @24kg KB
Focus on speed and intensity. Rest as needed between rounds to achieve no broken sets!

8.8 seconds faster and 4kg lighter than last time, with only 10 breaths rest between the 15 and the 9.

That can only mean two things:
1. It’s slower to pick up a dumbell.
2. I was breathing harder last time. ;)


  • Apple, oats, blueberries, cinnamon, almonds
  • Almonds
  • Coffee
  • Small slice of banana bread
  • Coffee
  • Coffee
  • Ham and tomato omelette, two carrots
  • Hot cocoa
  • Oats, cinnamon + blueberries
Tags: , ,


21-15-9 reps of:
Deadlift @ 87.55 kg (Rx: 102 kg)
Handstand pushups (scaled to pike pushups)
Time: 15:35

Faster, but also lighter than last time. Probably a smarter scale.
The intensity was also lacking a little today, but it’s good to be “back”.


  • Pear, apple, strawberry, cottage cheese
  • Coffee
  • Chicken and salad wrap
  • Apple, tuna
  • Coffee
  • Three chicken drumsticks in ginger and garlic w butter and herb sautee’d veggies
  • Coffee
  • The last piece of my birthday cake :)


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]


It’s supposed to go down like this:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

52 kg Thruster, 20 reps
20 L-Pull-ups

Scaled to:
Two rounds, of each couplet, for time of:
750 meter Row
10 Handstand Push-ups (partial ROM)

35 kg Thruster, 20 reps
30 L-sit (cumulative)


Forgot to set my watch … but it wasn’t quick.

Thrusters felt very heavy.


  • Oats w/Pear, WPI, almonds
  • Coffee


Burgener warm-up for the clean.

1:00 Renegade man-maker @ 20 kg dumbells (Doug = 5 kg, no pushup)
1:00 Double unders (Doug = single udners)
x5 rounds. Score reps each round.

1. 6 / 50
2. 4 / 35
3. 4 / 31
4. 3 / 15
5. 4 / 16
Totals: 21 / 147


Not too bad. Last time = 15 / 249 during CFSB.
Stronger but clumsier?

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


Last time: 31:44 with no push-ups in the burpees

Still too much resting towards the end. Almost revisited breakfast at thruster #30, burpees sucked like you always knew they would, but all in all happy with the PR given the legit burpees.


  • Oats w/WPI, grapes, almonds
  • Coffee


“Angie”. Minus pullups. Plus swings.
Still no pull-up bar…
100 Squats
100 Push-ups
100 Sit-ups
100 Swings @ 24kg KB



Squats were easy (and faster than last time). Push-ups were in twos and threes and on the verge of failure for most of the second half, but almost 2 min quicker than last time. Sit-ups were steady. Swings were hard – really lost the snap in my hips after about 45-50 and partitioned into 20s, then 15s toward the end. Thinking ‘jump!’ helped, but only for a little while. Swings were above eye height, but not overhead.


  • Apple, grapes, WPI, almonds [4/4/8]
  • Coffee
  • Big chicken schnitzel and salad wrap + almonds [4/5/8]
  • Coffee
  • Two eggs (boiled), almonds, apple [2/2/4]
  • Family meat pie w veggies + nuts [3/4/5]
  • Apple (PWO) [0/2/0]

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