Thursday, 27 April 2017



D: 15.1km
A: 105m

Wednesday, 26 April 2017



D: 16.3km
A: 108m

Crossfit / Olympic Lifting:
A. Clean
Work up to a max for the day.
Result: 80kg

B. EMOM x 9
3 Power Cleans
3 Front Squats
3 Push Jerks
@ 70%1RM JRK.Result: 40kg (45kg for final set)

80kg is the most I've ever cleaned and that makes me pretty happy. It's also the maximum I back squatted on the weekend... so it's possible I threw my "go slow/easy for a bit" vow completely out the window... but I'm still pretty happy.

Tuesday, 25 April 2017


5 Rounds for time of:
Run 400 meters
10 Burpee Box Jumps, 24/20″
10 Sumo-Deadlift High-Pull 42.5/30kg
10 Thruster 42.5/30kg
Rest 1 minute between rounds
Result: 31:44 (RX)

Given the number of people who turned up for today's single session, we were working in staggered pairs. Which meant that I was being chased the whole session by the 6'8" Pep, and as a consequence might have completely forgotten about the 1min rest between rounds.

Anyway, Pep eventually caught and overtook me, despite the 1 min headstart and my lack of forced rest. I assume it was the unenforced rest I was taking... the times where I stared blankly at the bar, unwilling to will myself to pick it up and do thrusters.

I'm happy enough though because of the RX weight (and I'm pretty sure a higher than RX box).

Monday, 24 April 2017



D: 16.7km
A: 118m

Sunday, 23 April 2017


A. For time
Alt DB Squat Snatch 15/17.5/20/22.5/25kg – 12/12.5/15/17.5/20
Box Jump 32″/24″
Result: 11:36 (scaled 10, 12.5, 15, 17.5kg, 17.5kg)

1 x 4min Burpees
3 min rest
1 x 3min Burpees
3 min rest
1 x 2min Burpees
3 min rest
1 x 1min Burpees
Result: 42, 35, 28, 19

If I'd know about today's session ahead of times, I think the burpees would have scared me off coming, but in the end it wasn't too bad. Sure I sweated, and let out the occasional grunt, but I never felt like I was incapable of doing more (after a tiny rest).

Saturday, 22 April 2017


Crossfit / Olympic Lifting:
A: Push Jerk
5 Rep Max
Result: 60kg

B: EMOM x 12
2 x Clean and jerk @ 75%
Result: 50kg

The takeaway from today is that I need to practice holding and stabilising in the catch position, rather than pushing straight up and trying to do so at the top.

Friday, 21 April 2017


When I got home last night (post squats) i gave my legs a good going over with a massage stick. Compared to my glutes which i didn't/couldn't do, they feel pretty good... but that means my glutes aren't in a happy place.

D: 16.8km
A: 115m