Monday, 10 July 2017



D: 16.5km
A: 85m

Sunday, 9 July 2017


A. Squat Clean
Result: 82.5kg

B. For time, 15-10-6
Thrusters 60/45kg
Bar Muscle Ups>>Chest 2 Bar>>Pull Up
Result: 9:45 (45kg and 10, 5, 1 pull ups)

I had no motivation, but pushed through the cleans to see if I could get a 90kg rep done. I tried twice, but each time I ended up exiting backwards from the bottom, unable to stick the catch. Maybe in a week or two... or maybe just on a day with some joie de vivre.

The metcon was mostly just me getting some disheartened pull up practice.

Saturday, 8 July 2017


3 x 5 Front Squats @ 90kg
3 x 5 Dead Lifts @ 115kg
3 x 5 Press @ 45kg

I couldn't make it to the CFSTK Olympic lifting session this morning, so settled for some strength work after lunch.

It was slow and heavy work, with a bunch of sitting on random bits of equipment, listening to a podcast and watching dudes super-setting narrow grip bench press and bent over rows, and some kids doing calf raises.

Friday, 7 July 2017


I managed to sleep, eat, and even make it to work today. Didn't exercise at all though.

Thursday, 6 July 2017


After a night with neigh on no sleep, I took the day off to rest and recuperate.

Wednesday, 5 July 2017


Crossfit / Olympic Lifting: a
A. EMOM x 5 - 1 Power Snatch + 3 Overhead Squat @ 65%
EMOM x 5 - 1 Power Snatch + 2 Overhead Squat @ 70%
EMOM x 5 - 1 Power Snatch + 1 Overhead Squat @ 75%
Result: 35kg, 40kg 42.5kg

B. Squat Snatch
Result: 57.5kg

That was the first time I've felt able to catch a snatch in a squat with a decent amount of weight on the bar. Normally I get the bar in the air, catch in a power position, think about it for a while... then squat. I assume its part confidence, and part shoulder strength.

Tuesday, 4 July 2017


I recently changed the gear on my commuter, upping it to a trackesque 82" because not spinning like a lunatic sounded like a good idea. Trying to push 82" into a headwind this morning has me wondering if I have perhaps been too eager in my toothage.

D: 16.3km
A: 85m