Saturday, May 30, 2009


Berry an I knocked out 30MU for time today I nailed 10:09 (PB) and he got 14:56(also PB).

Tomorrow Arvo Errica and I agoing to have a crack at this WOD we made up which I am going to call Imelda as tribute to my growing shoe collection,I added a pair of five fingers today :).

50 Double Unders
10 Back Squats(1/2BW)
50 Double unders


I will let you know how it goes.

Friday, May 29, 2009

The challenges of the Aimes!

I did Heavy Deads yesterday and got 5 reps at 130!

I was going to rest but now i might head over to the lab and have a crack at 1000m row and 60kg BP for reps. Stay tuned...

Wednesday, May 27, 2009


Squeezed out 5 sets of 5 on the bench: 90,92.5,95,97.5 and 100!

Pretty happy with that.

Also managed 5 bar Muscle Ups in a row, 30 is on the horizon.


Did the Sit Up Back extension WOD - 5 rounds of 25 Sit Ups and 30 BE in 17:36. No PB but I am sore as now. Max Effort Bench Press for me today!

Sunday, May 24, 2009

The Push Up

Someone on the CFNQ blog posed the problem that we cant use bands for push ups(and while we can, it is logistically unlikely that we would)after having experienced excellent gains using the band progressions on his pull ups. The best way to achieve perfect push ups I know of is to elevate the hands to a point where a perfect push up is possible, this can be done with a box jump box, a Reebok step, parralettes or rings(but it is debatable about at what point this is easier).

I think getting better at push ups is a multi part process;

Step one: Decide on your definition of a perfect push up. I like to go with body in a straight line and lower till chest touches the same level as the hands. Be careful with definitions that include nose to the floor as this can lead to chicken pecking push ups where your face is forward via the neck but you are not really low enough.

Also be careful of definitions that put the bottom position with only the hips touching the ground as this usually ends up with some ugly variants.

Step two: Get some volume. We play with 5 every time you get home or 5 every time you pass the setup that you are using for push ups or what ever you wish. Perhaps you use your push up progression as a 'Buy in' before every workout or second workout. If the Workout has push ups in it use an easier variant to get your intensity until you have the push up of your dreams consistently.

Step Three: Progress. After you have mastered push ups on the box remember that there are at least 10 steps you could put in between those and full push ups on the floor, take your time.

Lastly - this applies to any exercise that you want to get better at, as coach tells us get good mechanics, consistantly before applying intensity.

I hope that helps Robin.

Saturday, May 23, 2009

Failing to Plan is Planning to Fail!

I have written up a monthly program to help me manage my persistent calf strain and to target some chinks in my armour.

Basically running a theme of Sat NQ class, Sun Muscle Up and HSPU work, Monday, Hip ext/flexion, Tue rest, Wed ME Squat, Thur ME Dead, Fr Rest.

I will give it a month and see how I go.

I basically just made up my WODs and buy ins.

Did Killer this morning in 20:09 I wont be bragging at CFB anytime soon!

Thursday, May 21, 2009


On a motivation flop.

Diane the other day raped me - had to scale rep numbers on HSPU,
21/9, 15/6, 9/3 100kg DL and Handstand Push ups

Worked OHS today managed 15 reps at 40kg after a 5km Row in 18:59

Tuesday, May 19, 2009

Thruster Pull ups

On Sunday did the Rxd Thruster DU WOD in 10:03

10 Thrusters,50 DU,8 Thrusters 40 DU, 6 and 30, 4 and 20 and 2 and 10. 60kg Thrusters wrecked me I did the first set straight through then broke the rest into twos.

Rested Mon and did a super light DB(7.5kg ea) Fran this morning in 5 mins, I will hopefully have a crack at Diane this arvo sometime.

Saturday, May 16, 2009

Cindy PB!

18 rounds and one pull up (all done Chest to Bar) I am chasing you Berry!

Thursday, May 14, 2009

Easy Deadlifts

did 10 RM Deads after 3 progressively faster 800s.

managed 110 but have still got gas in the tank.

Metcon this afternoon!

Wednesday, May 13, 2009

Wednesday WOD

I decided to really hit a session today so I did:
WU - 2000m row in 7:23
Workout - Tens of Back Squat; 40kg,50,60,70,80 and 85(BW) making my current 10 RM 85kg.
and tens of Press 40,45 and 47.5(10RM)

Finisher: 10 to 1 of Pull Up/Ring Dip in 10:54. That should definitely go in about 8 mins at least that is my goal.

I feel thoroughly fingered - in a good way!

Tuesday, May 12, 2009


Did my first Grace and notched up a 5:49 it was an overhead anyhow Grace not full squat clean version.

That was yesterday and this morning I did a 1/4 cindy and managed 6 rounds in 5 mins. I was hurting hard so I cannot be sure a 20 round Cindy is in my future just yet.

Sunday, May 10, 2009

Bell Curve

This morning I achieved a personal best 22:29 running the 5.3km loop. I couldn't have done it without two complete strangers; the dude pushing a pram who overtook me at about 1.5km in then stayed in front of me till I got him at about 4km, and the lady who was in front of me for about 4kms then I took and finally had a sprint finish with where I was defeated.

Just lucky they were out running with me? No it was the mothers day Fun run. It is a great example of a normal distribution, as the sample size increases the curve smooths out which means there is likely to be someone a little either side of you ability wise at the bigger runs meaning you can get more intensity than running alone or with a group of 5 mates.

Saturday, May 9, 2009


We did a WOd from one of the Qualifers this morning before everyone else did the 50s.

it was 7 DL (125kg),30 Air Squats, 7 HSPU - I smoked it in 16:30 ish and felt super strong on my deads - only to realise afterwards that my maths was screwed up and I was lifting 105.

Good workout though.

Mothers Day Run tomorrow.

Friday, May 8, 2009


Tue was a rest day, Wed I nailed a 5 RM pb on Front Squat - and last night I did that hideous pull up fiasco in 27:11.

Monday, May 4, 2009

Tabata something else

Pull-ups 41
Pushups 74
Situps 64
Squats 108
Total = 287

Saturday, May 2, 2009

Volleys Rock!

I am officially a mad supporter of Dunlop Volleys as a workout and short sprint shoe!

In other news: this morning at CFNQ we did lizzy and I scaled dips with a yellow band and used only 50kg and got a time of 9:36ish which I think is pretty much what we are shooting for(a bit faster would be better 4-8 mins. I probably wont scale further but will be looking to work into the sub 8 range before I step the weights back up!

Scaling is our friend - Ego is my Enemy!

Oh and Volleys are our friends too. :)