Sunday, 28 May 2017


I put the feet up today. There's a few small niggles in my body that are telling me a few days, maybe even a week of reduced load would be a good idea.

Saturday, 27 May 2017


Crossfit / Olympic Lifting:
A. EMOM x 12
Snatch Pull + Hang Squat Snatch
Result: 45kg

B. Max Hang Squat Clean
Result: 85kg

Four and a half weeks ago we did squat cleans, and I was well chuffed to get 80kg off the floor and into a front rack. To have bested that by 5kg with a hang clean is bloody ace. I'll take a bit more strength work, and continued form practice, but I feel like body weight isn't far off.

Friday, 26 May 2017


A. Gymnastics Testing – Strict Chest 2 Bar Pull Up
Result: 3-4 tempo ring row

B. For time:
50-40-30-20-10 Thruster 20/15kg
5-4-3-2-1 rope climb, 15 ft
Result: 20:34

I haven't climbed a rope since.. I dunno, probably primary school. It was ok, but the thrusters were tough times. I tried to make them as much about the legs as I could, but going overhead 150 times nailed my shoulders.

Thursday, 25 May 2017


Last night a partially blind man fell into a bore hole. He didn't see that well.

D: 15.8km
A: 93m

Wednesday, 24 May 2017



D: 16.3km
A: 85m

Crossfit / Olympic Lifting:
A. EMOM x 12
1 x Clean and Jerk
Result: 57.5kg

B. Max 3 Cleans + 1 Jerk
Result: 70kg

My cleans were ok, they felt good and straight, with the 3rd of each complex going up just fine, but heavy jerks sucked. 70kg had a little left arm press, and then I gave 75kg a go twice, once pushing the bar forward as it descended towards my head, the next stepping through to let it drop behind me.

I've got a few cues/set up changes for next time, hopefully I can get overhead as confidently as I am with my cleans.

Tuesday, 23 May 2017


A. Gymnastics Testing – Push
EMOM x 10 Strict Hand Stand Push Up
Result: 4-5 Box/Pike Push-Up

B. On the minute for 20 minutes:
Minute 1: 10 Hang Power Cleans 70/50kg
Minute 2: 20 GHD Sit-ups
Minute 3: 40 Double-unders
Minute 4: 10 Lateral Burpees over bar
Result: 40kg and Sit-ups, Single unders

3 x 5 Back squat
Result: 90kg

The HSPU testing is more than I got done last time, the burpees into cleans of the MetCon hurt by the end, even with a low weight barbell. Squats afterwards happened, they felt heavy.


D: 15.3km
A: 105m

Monday, 22 May 2017



D: 15.7km
A: 116m