Tuesday, 27 June 2017


A. With a running clock..
On minute 0-4-8-12-16: Back Squat – Heavy 3 rep
On minute 2-6-10-14-18: Hang Power Snatch – Heavy 3 rep
Result: 95kg squat, 42.5kg snatch

I want to acknowledge that this workout and crossfit in general isn't a perfect thing. I'm doing crossfit, and tonights workout mostly for strength reasons, but 2 minutes of rest between "heavy" sets is not the optimal way to achieve strength. So the trade off is mental. Basically I don't have to plan/program anything, and the presence of others keeps me motivated/honest.

Also, hang power snatch is horrible... or if I'm being forthright I'm horrible at hang power snatch. somehow the smaller range of movement makes it more coordinationally challenging. I'm told that snatches will never feel amazing, but I can't even see a road that leads to "not a horrible shitshow". Every single time the barbell ends above my head is a miracle that I am unable to explain, which to me means I'm probably doing it wrong.

Monday, 26 June 2017



D: 15.7km
A: 70m

Sunday, 25 June 2017


A. Barbell Step Ups
4 x 12 – AHAP
Result: 50kg

B. EMOTM x 18

M1 – 10/8 Burpee Box Jumps 24/20″
M2 – 10/8 DBalls over Shoulder – AHAP
M3 – 40m Prowler
Result: 10/24" & 10/35kg

There was a marked difference in my left and right leg for the step ups. The right just worked, the left required a moment of thought to ensure my knee was over my foot and in line with my hip (aka stable), and even then marginally slower.

The metcon was tough, there was bugger all rest on any of the rounds, but the burpees especially left none. That meant there was no room to slow down as the rounds/minutes ticked by, and might explain the disjointed feeling I had for the rest of the day.

Saturday, 24 June 2017


Crossfit / Olympic lifting:
A. EMOM x 12 Clean + Front squat
Result: I forgot to note it!

B. Push Press
Result: 70kg

Friday, 23 June 2017

Thursday, 22 June 2017

Wednesday, 21 June 2017


Crossfit / Olympic Lifting:
A. Snatch Pull + Power Snatch
7 x 2 (1+1).
Result: 45kg

B. Pause Clean + Front Squat
Result: 65kg

Extras: 2 x 2min Row (distance)
Result: 644m, 664m

I went in early to have a shot at the 2min rowing challenge. It wasn't amazing but I put together the top result of anyone (so far). A bunch of lifting later, and I somehow found myself going again, and through the power of people being next to me, set a better number.