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

Monday, 3 July 2017


A. Push Press 7 x 5
Result: 50kg

B. 5 Rounds for time of:
500m Row
400m Run
Result: 21:27

Not turning push press into jerks is tough after years of training them (jerks), I'd almost prefer to strict press.

Sunday, 2 July 2017


A. Deadlift 5 x 5
Result: 110kg

B. 3 Rounds for time of:
30 Alt Pistol Squats
15 Deadlifts 90/65kg
Result: 9:19 RX

10 extra kg on yesterday's 5 x 5 deadlifts,  and then 45 @ 90 kg in a metcon... my calculations puts that at just over 6 tonne pulled off the floor. I should note that the last few in the metcon my back had had enough, and stopped playing along. Talking of metcons, I was told if I could do pistols I had to do pistols, and that scaling could come from rep count. A fair call, though I had no idea how many I could do in succession, so I started the first round aiming to see what felt "fair". When I got to 30 unbroken, i realised that meant I had to do 60 more.

Oddly with pistols my right leg was harder than my left, but with the weighted box steps up the other week, it was the right that was getting teh job done with little fuss. I assume it's a case of balance (left) vs power (right).

Saturday, 1 July 2017


Crossfit / Olympic Lifting:
Extras: 5 x 5 Deadlift
Result: 100kg

A. EMOM x 12 Push Jerk + Split Jerk
Result: 50kg

B. Power Snatch 6 x 3 add load each set
Result: 52.5kg

The weight that felt heavy for deads a few weeks back was an easy touch and go afair, and my old 1RM snatch weight got done for 3. Those are wins.