Wednesday, 30 January 2013

Monday, 28 January 2013

Baby Fran

9 x 10kg goblet squats - standing on sloping concrete
9 x 10kg single arm dumbbell press
9 ring rows

Friday, 25 January 2013

Test warm-up

Leg swings - front, side
20 air squats
20 cossack squats
Couch stretch
Row 500m
Thoracic stretch - roller + weight
30 frog abmat sit-ups
Shoulder extension distraction
Shoulder abduction distraction
Shoulder front rack overhead stretch
Shoulder front rack behind stretch
10 x 5kg single arm dumbbell press

Now that I see it on paper that was too much

Tuesday, 22 January 2013

Sunday, 20 January 2013

Late night WOD

20 squats
10 x 20kg press
20kg tyre pull - length of back path and back

Friday, 18 January 2013

Amusing the neighbours

10 x 60kg deadlift
20kg tyre push - driveway and back

20kg barbell overhead carry -  length of driveway and back

Tuesday, 15 January 2013

Scaling on the fly

20 x 15kg step-ups alternatign legs - 12" box, clean rack grip
20 plank to T
200m walk
20 x 15kg step-ups - 10 each leg - 12" box, clean rack grip
20 x 10kg plank to T
Walking butt kicks - length of driveway
Backward walking butt kicks - length of driveway

20 x 15kg barbell reverse lunges clean rack grip
20 x 10kg plank to T
Walking butt kicks - length of driveway
Backward walking butt kicks - length of driveway

Sunday, 13 January 2013

A tiny slice of Fran

Air squats
5kg Dumbbell presses

Dropped to one arm at a time on the round of 9, couldn't get my left  shoulder to set in  place with both arms in play. And barely with it on its own.
Silly workout.

Friday, 11 January 2013

Seeing how the arm holds up

First try deadlifting since the vein puncture. Still hurts a bit but bruising is down so worf a crack Nigel.

10 x 60kg deadlifts
10 x 12kg dumbbell floor press

Wednesday, 9 January 2013


?(lost count)RNFT
12 cossack squats
12 x 20kg plate GTOH - not  a great choice , my shoulders are a bit tired.

12kg dumbbell waiter's walk, driveway and back each arm.
Realised that some of my 5kg dbbell plates have cutouts in that I can use to approximate a kettlebell. Don't know that it made it easier but.

Sunday, 6 January 2013

Sledding and pressing

Sled push 2 x 60kg, 2 x 40kg, to gate
10 x 15kg press

I used the old PVC rings and straps as handles and pushed the load. 60kg was manageable, but a bit dodgy so dropped the weight. The tyres drag a  lot as the weight goes up.
Full lockout with external rotation on each press. Getting better but still a bloody struggle to hit that position even with that load.

Wednesday, 2 January 2013

Possibly foolishly experimenting again

Row 500m
Leg and arm swings

12 x 15kg Barbell Reverse Lunge - Clean Grip (
20kg plate overhead carry - driveway and back

Tuesday, 1 January 2013



500g Kiwi shoulder bacon
1 good sized onion
300ml cream
Some milk.
About 200g Tasty Cheese
8 eggs
1 tomato


  1. Turn the oven to 200C (actually heats to 180C).
  2. Spray frying pan with a little olive oil and warm-up.
  3. Chop bacon into 1 - 1.5cm squares.
  4. Fry.
  5. Dice (approximately) onion.
  6. Fry with bacon.
    Initially cover while frying to sweat the onions
  7. Grate the cheese.
  8. Put the cream in a measuring bowl.
    Add some salt, white pepper and ground black pepper.
    Add eggs.
  9. Turn the frying pan off for a little to let the onion and bacon cool.
    Although having them hot when the custard hits it may hasten the cooking process.
  10. Split fried onion and bacon between 2 pie pans.
    Spread across the base
  11. Split grated cheese between the pie pans.
  12. Add cream and eggs.
  13. Slice tomato and arrange on top.
    Press into the mixture slightly
  14. Bake for 45 - 50 minutes, but more about a knife coming out clean.