Friday, 30 June 2017



Thursday, 29 June 2017


I didn't do any exercise, or even any stretching, but I restarting some medical conversations. I doubt there's going to be a "this is the issue, this is the solution" resolution to this lack of bike riding, but you've got to try (and risk failure) for a chance to succeed.

Wednesday, 28 June 2017


Crossfit / Olympic lifting:
A. 5 x 3 Clean Pull
Result: 70kg

B. Power Clean + Hang Power Clean
Result: 80kg

Pulls are a weird and when they get heavy and thus no longer choke you out, a lingering fear that you're failing creeps in. It's illogical, because I know I can clean more than I was pulling, so it's just a matter of being upright in a pull, vs getting down/under the bar in a clean... but it being an illogical fear doesn't make it any less present.

A similar thing went on with the power clean and hang power cleans. I was solid on the first movement up to 82.5kg, but the double movement nature of the complex and my general lack of proprioception meant I was pretty much trying to receive the hang standing up.... and thus failed out earlier than someone without my hangups (PUNNY!) might achieve.

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.

Tuesday, 20 June 2017


A.Back Squat
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 2
Result: 87.5kg

B. “Hurricane”
800m Run
21 Power Cleans, 70/55kg
Result: 17:24 @ 50kg

I had to scale the cleans, I wouldn't have been able to complete it with a 70kg bar, but perhaps 50kg was too light as I was the fastest finisher, and by the sounds of it was doing the most reps between pauses/breaks.

Monday, 19 June 2017



D: 16.3km
A:  85m

Sunday, 18 June 2017


I possibly could have worked out, but I am tired and sore and so decided not to.

Saturday, 17 June 2017


Crossfit / Olympic Lifting:
Pre-Extras. Back Squat
3 x 3
Result: 105kg

A. Overhead Squat
8, 8, 8, 8 w increasing weights
Result: 50kg

B. Max Overhead Squat (8 minute limit, barbell taken from the floor)
Result: 62.5kg

I rolled in early to continue the strength work. It wasn't all pretty, with a couple of reps of my arse stalling on the way down, resulting in a weird bent leg Romanian deadlift kind of thing.

Overhead stability is challenging, especially with tight and sore legs (damn you lunges!!), but I still got a solid 1RM.

Friday, 16 June 2017


A. Back Squat
3 x 12
Result: 80kg

B. 3 Rounds for time:
75 Walking Lunge Steps
25 Kettlebell Swings 24/16kg
5 Ring Muscle Ups>>5 Chest 2 Bar>>5 Pull Ups
3 Legless Rope Climbs
Result: 16:36 (Scaled to Russian swings, blue band pull ups and legged rope climbs)

I saw squats programmed, and after my Wednesday thoughts about strength limitation, I figured I'd get a Friday evening session in.

The squats got done, but the metcon was surprisingly tough. I powered through the first 20-30 lunges, but was informed that I wasn't actually standing up between them. So i started doing that, and the next 200 odd reps sucked.

Thursday, 15 June 2017



Wednesday, 14 June 2017


Crossfit / Olympic Lifting:
A. Snatch
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 3
Result: 45kg

B. Clean & Jerk
60% x 2+1
70% x 2+1
75% x 2+1
80% x 2+1
85%x 2+1 x 3
Result: 65kg

I've still got plenty of technique improvement to getting a barbell overhead (snatch especially), but I'm feeling like strength is a limiting factor in my clean. My heaviest back squat of late is 100kg, and front a mere 80kg... which is actually less than I've squat cleaned (85kg). I miss my old track days squat numbers!

Tuesday, 13 June 2017


I said yesterday that yesterday's workout wasn't too bad. I take that back. My legs are rooted.

D: 15.4km
A: 95m

Monday, 12 June 2017


A. ‘God Save The Queen’
In teams of 2, complete the following for time:
1977m Run
91 Alternating Pistol Squats
1977m Row
91 Shoulder to Overhead 42.5/30kg
1977m Run
91 Air Squats
1977m Row
91 Thrusters 42.5/30kg
Result: 49:05 @ 42.5kg

Even after I admitted to my schadenfreude yesterday, Alain was keen to partner up again. We broke the distances down as 400-400-400-400-140-140, and the reps into 10s for unweighted and 5s for weighted. Give or take doing pistols to a box/bench it was all RX.

I wouldnt call it all fun, but it wasn't horrible. Assuming Alain and I had the same fitness (we don't) means I got almost 25 mintues of rest. Given I've got a bigger aerobic engine, I snuck in a bit of extra rowing and the additional on all movements.

Sunday, 11 June 2017


A. 4 Rounds for time:
36 Calories Rowing
9 Push Jerks 80/55kg
Result: 11.05 @ 50kg

B. With a partner, 10min AMRAP of:
4 Box Jumps 24/20″
4 DB Snatch 25/15kg
Result: 24 rounds @ 25kg (i.e. I did 12 rounds)

80kg push jerks are over my 1RM, so there was no way I was doing 4 sets of 9 with some rowing thrown in to make sure my legs were toasty. I backed the weight to what was possibly too light, as I was able to go completely unbroken the whole way through.

The partner workout was fun though, but only because I was the fitter of Alain and I. By the end I was gleefully hopping up on the box the second he stood his last snatch up, and called him to start the moment I stood up mine. He wasn't enjoying it nearly as much, and began leaving the dumbell further and further away to make me have to walk to get to it.

Saturday, 10 June 2017


Crossfit / Olympic Lifting:
A. Power Snatch + Hang Snatch + Overhead Squat
Result: 52.5kg

B. 8min AMRAP Snatch @ 80%
Result: 40kg

I had to do a little mental shuffle for the AMRAP to ensure I got a decent rep count, but preserved form. I treated it as 1 rep every 15 seconds, and then pushed to get an extra couple in the last minute. That gave me time to set up, lift, and have a moment's break before repeating. If I'd not done it that way, i probably would have gone out at 5-6 reps per minute, trying to hold onto the bar the entire time, and somewhere along the line I would have gotten tired and form would have suffered.

Friday, 9 June 2017



Thursday, 8 June 2017



Wednesday, 7 June 2017


Crossfit / Olympic lifting:
A. 10 x 1 Split jerk
Result 50kg

B. 10 x 1 Power jerk
Result 50kg

Tuesday, 6 June 2017


Much like an extended screening of The Neverending Story, the near future of this blog will feature a lot of The Nothing.

I'm cutting back to a single day a week of commuting, and no recreational bicycling. I'm going to get my exercise kicks from crossfit, specifically olympic lifts, but you probably gathered that already.

Monday, 5 June 2017



D: 16.1km
A: 105m

Sunday, 4 June 2017


A. 3 Rounds for time:
400m Run
20 Clean and Jerks 42.5/30kg
Result: 13:49 @ 42.5kg

B. With a partner: 5Min AMRAP
Squat Clean 70/55kg
Alternate each rep.
Result: 16 @ 70kg

C. 1min Row
Result: 34 Cal

I was first off the run for A, but mid pack going out for the 2nd run. Some of that was making the clean and the jerk two separate movements, but mostly it was because 42.5kg was heavy for that many reps. Talking of heavy, I/we got through way more reps during B than i thought possible with that weight. One Squat clean every 18-19 seconds adds up.

Saturday, 3 June 2017


Crossfit / Olympic Lifting:
A. EMOM x 15 Clean and Jerk
Result: 65kg

B. EMOM x 15 Snatch
Result: 45kg

I thought this would be spicier than it was, as the weights are 85% of 1RM (give or take), but the challenge was more about being focussed on each/every lift. I had a couple of jerks around rep 11-14 that were more of a press.

Friday, 2 June 2017


Bikes have been my go to transport choice for around town since... i dunno... 2003ish, so actively working to reduce bike time has taken a bit of effort. I've proved that public transport is possible, and only marginally slower as a way to/from work, but it's embracing its advantages and forgetting the ones that bike commuting has that's been the biggest mental shift.

Anyway, I'm going to start with 1 day a week on the train, but I might take a full break from bikes and embrace being being able to catch up on all my podcast subscriptions (which is possible on public transport).

Thursday, 1 June 2017



D: 15.7km
A: 90m