OK GO!

60sec Handstand (wall facing)

3×8 Deadlift @ 80kg

21-15-9
Swings @ 24kg
Burpees
= 7:41

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4 DL @ 80kg
2×8 DL @ 80kg

Bastard complex @ 12.5kg
AMRAP in 20min
= 41

1:00 Plank

Warmup

Core drills
Plank
Side plank
Reverse plank
Hollow hold
Arch hold

Skill
PBar support 60 sec
Handstand plank 3×10 sec

Strength
3×8 Incline rows (door and sheet)

3×8
Band pull-downs
Diamond push-ups


25 sec 1 leg L-sit

10 sec 1 leg L-sit

10 sec compression drill

3×8 Deadlift @ 80kg

Warmup

Core drills
Plank
Side plank
Reverse plank
Hollow hold
Arch hold

Skill
PBar support 60 sec
Handstand plank 3×10 sec

Strength
3×8
Band pull-downs
Diamond push-ups

3x
20 sec 1 leg L-sit
8 step-ups

3×8 Incline rows (door and sheet)

1,2,3,4 DL @ 80kg
3×5 DL @ 80kg

Went for a walk around the block to close off the exercise ring and it was a small reminder how relaxing a solitary walk with no specific point can be.

Shin splints are preventing me from running much, so in the mean time, and maybe in preparation for a return to more GPP strength work, I’m looking into some gymnastics fundamentals. The Bodyweight Training subreddit has a strong basic program based on dip, push-up, L-sit, squat, handstand and pull-up progressions.

Core strength has been a limiter in running, cycling and CrossFit/weightlifting, so with no real goal to train for right now it’s a good time to get back to building solid foundations.

2×8 DL @ 75kg
2×8 DL @ 80kg

2×5
KB Swing to Goblet squat
@ 24kg KB

10 DB One arm T-push-up to Thruster @ 12.5kg

10 Lateral hops (speed skating)
25 DB Thrusters @ 12.5kg DBs
20 Lateral hops (speed skating)
10 KB Swing to Goblet squat

2×5 SLDL es @ 24kg KB

15 Situps

+ extras

Run 800m

Alfredton oval laps:
1x Run @ tempo pace
1/2x Backward run
1/2x Sidewas run alt direction every 20 steps

Then:
25 Burpees = 2:35

Then: 1/2 lap walking lunge

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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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