Posts Tagged ‘WMG


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


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.


Pete’s came up with this one:
5 ring dips
10 KB Clean & Jerk e.s. @ 24 kg
100 Double-unders
AMRAP in 20 min




That was freakin’ hard. Ring dips are a weakness. C&J requires focus and aggression for me at that weight, and is further fatiguing on the shoulders. The double-unders wouldn’t be an issue if it were for the aforementioned shoulder smoking and a rope that winds up like a spring loaded HotWheels. Gotta get me one of these.


3×5 Press
5 @ 40kg
5 @ 42.5kg
5 @ 45kg

1×15-20 Press
16 @ 30kg



“Big Five 55” variant
Deadlift @ 60kg
Goblet Squat @ 24kg KB
Ring Push-up
Box jump @ 24″ box
10-9-8-7-6-5-4-3-2-1 reps of each

I scaled the ring push-ups as 5 ring push-ups + the remainder of the set in normal push-ups each round (i.e. Round 10 was 5 ring push-up, 5 normal push-ups; rounds 5-1 were all ring push-ups).


19:57.6 (good fit for ‘metcon < 20 min')


Regarding the pressing:
Those plates are small. No ego here. :)

Something interesting happened in the set of 16. The weight didn’t really feel all that heavy (maybe cos it wasn’t), but it did get harder and harder to put overhead. Really hard to put fully overhead. I’d get it up there, elbows locked out and then that final outward rotation and shrug was a bitch. There were clicking sounds too. Shoulder flexibility issues? Hmmm…

Once the shoulder was activated I could stand there all day. Prior to it was a lot of effort to keep the bar up. Grip and elbow position are suspects and will be subject to experimentation.

Food [P/C/F]

  • Rolled oats w/WPI, nectarine, macadamias [5/5/8]
  • Tea
  • Sardines, macadamias, fig [2/1/4]
  • Cafe Urbano big breakfast – pork sausages, bacon, two eggs, tomato, mushrooms in butter [4/1/4]
  • Coffee
  • Tuna, macadamias, peanut butter fig [2/1/4]
  • Kangaroo w fig and sweet potato (PWO) [4/4/0]
  • Kangaroo w fig and sweet potato (seconds) + macadamias & peanut butter [4/4/8]


Front Squats: 3×5
5 @ 60kg
5 @ 65kg
5 @ 70kg

Back Squats: 1×15-20
16 @ 60kg



The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds

Snatches and swings @ 20kg DB


0:13:14 (previously 11:58 w/17.5kg)


Front squats are hard! I used to take pride in these (vertical spine!) but I’ve fallen waaay out of practice. Good to try them on again. 5 at 70kg was tough. The 16 back squats at 60kg was also tough, but a different kind of tough. I like these and think there might be some real carry-over to steel climbing on the bike. It’s a very similar feeling to grinding up a long climb.

20kg for the Magic 50 was pretty damn good actually. I’m not sure whether I included the rest in the total time the first time I did – it doesn’t seem like I should be faster with 20kg than 17.5, but I didn’t pause throughout the whole workout this time, and my notes for last time talk about slowing down at the end, which usually means breaking things up. I’m either 1:16 slower or 2:44 faster. I think it’s the latter. I hope it is, anyway. I’m certainly in better shape now.

As a side note, I’ve signed up to race with Baum at the Mont 24 Hour race as part of their 4 or 6 man team. The race is the week after the end of CFSB. I’m sticking with the strength focus and will suck up the suffering on the bike. Here’s to finishing what you start.

Food [P/C/F]

  • Steel cut oats w/WPI, peach, macadamias [5/7/8] (peach was a bit big)
  • Nectarine (PWO) [0/1/0]
  • Coffee
  • Kanga meat loaf, apple, macadamias [4.5/2/5]
  • Steak sandwich, chips [uh oh]
  • Two beers
  • Fruit binge! [0/lots/0]
  • Lamb chops, veggies, macadamias [4/2/4]
  • Cottage cheese, nectarine, macadamias [2/2/2]


1 Power snatch
2 Overhead squats
2 Snatch balance
1 Hang power snatch
x5 @ 25kg
x5 @ 30kg

Row 300m
15 Push-ups
x 4



Row times:

0:58.4 / 1:04.7 / 1:03.4 / 1:00.4

Rest 5 min, then…
Row 2,000m




Snatch complex was good fun. Really good to work on the snatch balance again. Solid until the last set.

Row/Pushup intervals were hard and fast. Last two sets of push-ups fractioned, but otherwise pretty good. Focussed on keeping intensity up and ‘getting comfortable with uncomfortable’. Remember that lactate is a friend.

Rowing a 2k after intervals is hard. Hard to keep focus, hard to keep technique, hard to keep the pace steady. The metres just seem to tick off so slowly. No PRs here today but good for the mind alone.


  • Kanga bangers, almonds, peach, grapes [4]
  • Coffee
  • Chicken, avocado & salad wrap, almonds [4]
  • Coffee
  • Two eggs (boiled), almonds, peach [2]
  • Two rissoles, mini quiche, big salad [~4]
  • Cottage cheese, almonds, grapes [2]


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 20 kg)
50 Wall ball shots, 11 kg ball
50 Burpees
50 Double-unders


0:31:16.2 PB!
Old PB: 32:14


Lost some time looking for where I’d put the KB, which I’d moved earlier to make it easier to find/grab. First time doing this without interruption, sub-optimal subs or injury. Had to do step-ups in lieu of box jumps due to there not being anything sturdy enough to jump on. Proper jumping pull-ups and as legit as I could make them K2E. The burppees sucked, K2E were very slow and DUs were a mess of post-burpee shoulder burn and spastic co-ordination. Sub-30 is within reach.


  • Oats w pear, almonds, protein [5]
  • Tea
  • Chicken salad w mustard mayo [~3]
  • Coffee
  • Tuna, apple, almonds [2]
  • Curried Chicken on Moroccan-spiced grilled vegetables and brown rice [4]
  • Tea
  • Cottage cheese, banana, almonds [2]

January 2020
« Dec    

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