Sunday, 30 April 2017


A. Single Arm DB Strict Press
4 x 12 e/s – AHAP Lock out/hold for 15 secs on 12th rep.
Result: 12.5kg

B. 5 RFT
15 Cal Row
12 Box Jumps 24/20″
9 Toes 2 Bar
6 Push Press 60/42.5kg
Result: 14.29 (scaled to 40kg and leg raises)

I am a crab. I have one big fighting arm that can punch out strict press happily, and one little eating arm that wobbles under the same strain.

I got through the metcon fastest, which suggests that I could have gone heavier on the push press. The other element that was way faster for me was scaling toes to bar to leg raises, on that front it felt like the limit of my strength and form.

Saturday, 29 April 2017


A. 20min AMRAP (In Teams of 2)
400m Run
9 Power Cleans 50/35kg
6 Front Squats
3 Thrusters

On 3,2,1 GO athlete A will run 400m while athlete B starts an AMRAP of 9/6/3. When athlete A returns, pick up where athlete B finished. Continue in this order for 20min.
Result: 14 rounds

B. 4 sets of
12 Barbell Rollouts
Rest 20s
30s L-Hang
Rest 40s

The metcon (A) was tough times, I was working with Braedon and while I was off running the very first 400m, he ripped through almost two sets of the barbell work. This set my expectations, I needed to be punching out two sets with the barbell, and chasing a triathlete during the run. In hindsight these were high expectations and explain why around my 4th cycle with the barbell my output halved. It was tough times.

Crossfit / Olympic Lifting:
A. Behind The Neck Jerk
In 18mins Work up to a heavy for today. (not max)
Result: 75kg

B.EV 30s x 30
Clean & Jerk @ 70% 1RM Jerk.
Result: 40-60kg

I was happy with where I got to with the jerks, so encouraged that I might possibly have pushed past the point of "not max", into the territory of "that was totally my max". After setting that PB though, I cycled a few clean and jerk warmups and strongly believed there was no way I'd be able to move 70% of it (55kg) 30 times, so I went light.

Half a dozen reps in, I knew I was cheating the effort, and started to add change plates. Stepping up through 45, to 50, on to 55, and finally reaching 60kg for the last few reps. Catching and driving straight into the jerk. Pausing in the (partial) squat to gain full control over the bar, standing it tall, then dropping it for a few moments rest before the next rep.

The fire of insatiable hunger was certainly lit today.

Friday, 28 April 2017



D: 18.2km
A: 109m

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

Thursday, 20 April 2017



D: 20.1km
A: 187m

A. Back Squat
7 x 2 (Same load across all sets.)
Result: 80kg

B. MetCon
800m Run
21 Back Squats @ 80/60kg
800m Run
15 Back Squats
800m Run
9 Back Squats
Result: 15:45 @ 60kg

I'm claiming my "not looking at the workout before" claim is still valid, but I have to admit that I knew what this session was (Lockie said something at the end of last night's session), and turned up because of that.

Once again I kept the weights lighter than what may have been strictly possible to ensure I could confidently hold form. That meant that though I was 2nd after the first metcon run, I was first out of the 21 squats, and stayed out front for the remainder.

Damn it was good to just stand under a bar though, I'm hoping squats are programmed (more) frequently.

Wednesday, 19 April 2017



D: 17.5km
A: 155m

Crossfit / Olympic Lifting:
A. Power Clean + Front Squat
60% x 2+3
65% x 2+3
70% x 2+3
75% x 2+3 x 2
Result: 60kg

B. Clean Pull
85% x 5
90% x 5 x 3
Result: 70kg

C. Partner Hang Power Clean (rest holding bar)
24 + 18 + 12
Result: 35kg

I got a bunch of coaching on technique this evening, setting up a bit more vertical in the shins, and further over the bar with my torso, thus loading my hamstrings more. I was happy to hold tension in my traps and rhomboids throughout the night.

Tuesday, 18 April 2017



D: 16.5km
A: 137m

Monday, 17 April 2017


It's probably for the best that I'm not weighing in each day, as over the last week or two I've managed the impossible.

I've eaten enough hot cross buns to be sick of them.

Sunday, 16 April 2017


I managed even more hot cross bun repeats, and super setted with easter eggs.

Saturday, 15 April 2017


Crossfit / Olympic Lifting:
A: EMOM x 15 Squat Clean
Result: 60kg

B: Max Power Clean + Hang Power Clean
Result: 67.5kg

The EMOM felt great, focussing on the process of each lift rather than the result seemed to be the key. Getting the bar close to my shins, getting my traps and rhomboids tensioned and knuckles pointed at the floor.

The max work wasn't as graceful. I always had to regrip the bar for the hang. I was too concerned about not squatting, that I barely squatted at all, which meant the bar struggled to reach the height og my shoulders. Having the bar hit my chest (rather than shoulders) made me more focussed on the result, and not on the process.

Complete for time.
5 rounds of
6 Burpee box jumps @ 20"
12 Overhead Squats @ 35kg

5 rounds of
6 Toes to bar
12 Thrusters @ 35kg

Result: 23.38kg @ 30kg

There was a sneaky chance for a workout post barbell, and it seemed easy until I realised how many reps there were... but I realised only after I'd already started.

Though I started with a 35kg bar, and on pace with gym regulars, I soon found my going slowed, and not even removing 5kg from the bar helped bring things back to parity. I was deep into the box of muscle fatigue and diaphragm distortion.

Friday, 14 April 2017


I managed a few sets of hot cross bun eating.

Thursday, 13 April 2017



D: 19.7km
A: 145m

Wednesday, 12 April 2017



D: 16.0km
A: 135m

Crossfit / Olympic Lifting:
A: Power Snatch
65% x 2 x 3 (90sec between sets)
Result: 35kg

B: Snatch Pull
75% x 3 x 3
Result: 40kg

C: Overhead Squats
65% x 3 x 3
Result: 35kg

D: EMOM x 8
Result: 40kg

E: Max reps Sots Press
Result: 16 reps

Tuesday, 11 April 2017



D: 16.5km
A: 197m

Monday, 10 April 2017


On an objective level this morning's weather was rancid. It was blowing a gale, and that gale was blowing cold rain, and that obviously meant it was cold.... yet it wasn't a bad morning to be on a bike (for me).

That wind was blowing over our place, over a few other houses, a river, some offices.... then over my work. In other words, a howling tailwind of awesomeness. Time a window between the bands of rain and that leaves an easy ride, with barely any other bicycle traffic. Lovely.

D: 16.0km
A: 135m

Sunday, 9 April 2017


A. Deadlift
Add load each set. Work up to a heavy set of 5. Not a max.
Result: 80kg, 90kg, 100kg

B. 2 Rounds for time:
25 Calorie Row
25 Wall Ball Shots 9/7kg
25 Deadlifts 85/60kg
25 Handstand Push-Ups
Result: 10:25 (scaled to 7kg wall ball, 60kg deads and declined/box pushups.

My upper back and shoulders were the limiters to speed and technique in the metcon. My upper back stopped being able to take the load on the deads and rounded out, and my shoulders simply struggled to push my torso up and repeatedly.

Saturday, 8 April 2017


Crossfit / Olympic Lifting:
A. Power Snatch + OHS
60% x 2 x 2
65% x 2 x 2
70% x 2 x 2
75% x 2 x 2
Result: 37.5kg

B. Snatch Pull
80% x 5
85% x 5 x 3
Result: 42.5kg

C. Snatch - Establish Max
Result: 47.5kg

I tried to practice "knuckles pointing at the floor", and it was great, until I wasn't. The part A power snatches went up clean and smooth... but when we got to establishing a max, it quickly went pear shaped. I was pulling with my arms early, and I couldn't for the life of me time the... timing.

Friday, 7 April 2017


There's a tiny lady who's been giving me a fair challenge in the commuter cup. It's like a Surly Big Dummy, but with 20" wheels, and electric motor assist. She'll whip off the lights and on a good day I can give chase and then pass, but today wasn't a good day, I blame the lack of blood.

D: 16.5km
A: 187m

Thursday, 6 April 2017



D: 17.2km
A: 127m

Blood Donation:
A PB, but I still feel like there were gains left on the table.

5:32 slashes 30 seconds off my old best time for a pint of A+, but I was lax on squishing the squishy hand thing. Too busy trying to work out if there's a better angle to photograph my arm and the plumbing is achievable without the aid of a nurse.

Wednesday, 5 April 2017


Sadly the Olympic Lifting session at CFSK was called off tonight, I don't know why, but I wasn't in the mood for metcons to replace it. It may just be a counter correction from the failure yesterday morning but I'm not feeling like metcons are what I want right now. I'm thinking more about squats than burpees.

D: 18.8km
A: 154m

Tuesday, 4 April 2017


A: Handstand Pushup testing
Result: lols, i can't do one.

There's no point talking about what the metcon was as almost instantly I was dizzy and thus stopped. Not ideal, but its in line with my views on safety in movements.


D: 10.2km
A: 74m

Monday, 3 April 2017



D: 16.9km
A: 125m

Sunday, 2 April 2017



Saturday, 1 April 2017


Crossfit / Olympic Lifting:
7 x 2 Muscle Snatch
10 x 1 Tall Snatch
18 x 1 Snatch (EMOTM)

Result: 45kg, 20kg, 40kg

After tearing my hands at the past 3 sessions, I was hoping for squats, or work out of the rack... basically anything but snatches. I went as far as breaking my rule of not looking up the workout... I was going to skip the session if there were snatches. The workout wasn't posted though, so I turned up, and tried a different grip. The grip was great, though my shoulders were still destroyed from all the overhead squats yesterday.