Archive for January 2008
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W
Basically…
Looking to get faster and stronger (more powerful) with the Oly lifts. They’re fundamental to CrossFit, and I can’t see myself improving without giving them some proper attention. To that end, I’m doing a 12 week Oly program with Pete. Should be fun.
| Exercise | Sets/Reps/Dist | Weight/Time |
| Row | 1,000 m | 0:05:33 |
| Power Clean | 4 x 3 reps | 37.5, 42.5, 45, 50 kg |
| BTN Push Jerk | 4 x 3 reps | 37.5, 42.5, 45, 50 kg |
| Front Squat | 3 x 5 reps | 40, 47.5, 52.5 kg |
| Press | 1 x 5 reps | 30 kg |
| Back Extension | 3 x 10 reps | 0 kg |
| Russian Situps | 1 x 10 reps es | 10 kg |
| Cycling Russian Twist | 1 x 15 reps es | 10 kg |
| Handstand practice |
So…
That was fun!
Food
- Muesli w/berries and protien
- Coffee
- Peach, nuts
- Char grilled lamb w/salad & a little rice
- Nectarine, tuna, nuts
- Beer (2)
- Cambodian banquet
- Mocha
- Ice cream (2 scoops)
- Coffee (macchiato)
Bike / mtb / commute
Basically…
Ride to work – hard, in the wet, the long way, off road as much as possible. Ace fun.
Time @ 22.5km:
0:55:15
Food
- Muesli w/strawberries + protein
- Nut bar, coffee
- Big salad w/chicken
- Peach, boiled egg, nuts
- Roast chicken, veggies and corn
- Berry turnovers
- Peach, nuts, cottage cheese
Rest
Posted on: Wednesday January 30, 2008
Food
- Muesli w/strawberries + protein
- Coffee (macchiato)
- Nut bar, green apple
- Spaghetti bolognaise
- Nuts, green apple, peach, boiled egg
- Chicken and salad (lots of silverbeet!)
- Nuts, nectarine
Clean practice
Posted on: Tuesday January 29, 2008
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W
Basically…
The prescribed workout for today was Grace — 60 kg (135 lb) Clean and Jerk, 30 reps (scale as necessary to preserve technique).
With Pete’s observation that I pulled way to early on my 60 kg clean the other day I decided to focus on cleans. More specifically, on achieving a fuller hip extension before the elbow bend. I videoed everything for review but could really do with some coaching on this I think.
| Exercise | Sets/Reps/Dist | Weight/Time |
| Clean | 5, 5, 5, 5 reps | Dowel |
| Clean | 5, 5, 5 reps | 20 kg |
| Clean | 5, 5, 5, 5 reps | 40 kg |
| Clean drops | 5 reps | 20 kg |
| Hang clean | 5 reps | 20 kg |
| Hang clean | 5 reps | 40 kg |
| Clean | 5 reps | 40 kg |
| Press (just for fun) |
5 reps | 40 kg |
So…
I tried a variety of different cues, testing each on video:
be aggressive, jump and land, scoop inwards, pull/jump backwards, push hips forward, open! E-x-t-e-n-d! … With varying degrees of success.
The more I focussed on the hip extension, the more everything else went to hell. The drop varied from very deep to power-clean height. The catch was everything from bar crashing down on me to quick and tight, from waaay far forward to hitting me in the neck (once). But I really want to nail that extension. The rest I know I can tighten up.
Food
- Muesli w/strawberries + protein
- Coffee (no milk)
- Nuts
- Silverbeet and ham quiche, sardine salad w/olive oil
- Peach, banana, nuts
- Spaghetti bolognaise
Kinglake with Neil
Posted on: Monday January 28, 2008
Bike / road
Basically…
It’s been too long since I’ve been out into the hills, so… From Derrimut to Kinglake, back through Eltham and hit Burgundy Street on the way home just for giggles. Wind up at North Melbourne for beer and salad. :)
| Exercise | Sets/Reps/Dist | Weight/Time |
| Ride | 135 km | 4:55:38 |
| Kinglake climb | 0:22:– |
Time:
4:55:38
Elevation:
1,560 m
All in all a most excellent ride. I tried to hold a 20+km/h pace up the KL climb but came undone at the saddle, cracking and having to work pretty hard to get back into it.
Burgundy Street and sprints on the way home just to make sure the tank was empty.
Food
- Muesli w/banana and protein
- Coffee (no milk)
- 1 small bottle Endura
- Nut bar
- Greek salad
- 1 Beer
- Nuts
- BBQ burgers (beef), salad
Rest
Posted on: Sunday January 27, 2008
Food
- Muesli w/strawberries + protein
- Big, fat, green salad w/tuna
- Peach, nuts
- A few plain corn chips
- Spinach, ham and silverbeet quiche
Rest
Posted on: Saturday January 26, 2008
Basically…
Dad’s birthday. Mum and Dad came down. We went up to the Eureka tower Sky Deck, which was much cooler than expected, and then out for dinner.
Food
- Muesli w/strawberries + protein
- Coffee
- Huge green salad w/sardines and olive oil
- Nectarine, peach, nuts
- Kangaroo steak, 1/2 a vegan salad, 1/2 a dark chocolate calzone, half a slice of lemon meringue pie (omg, so good)
- Coffee
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W
M
G
Basically…
This champion effort got me thinking about breaking up various movements with rowing. I’m no where near pulling off a pyramid like that but I like the idea and damn if that’s not an inspiring session to keep in mind when you’re suffering.
Warm up with 500m row, skipping, light OHS and Bergener warm-up.
| Exercise | Sets/Reps/Dist | Weight/Time |
| Row | 500 m | 1:44 |
| Overhead Squat | 10 reps | 35 kg |
| Row | 500 m | 1:47 |
| Push-up | 20 reps | 0 kg |
| Row | 500 m | 1:47 |
| Burpees | 30 reps | 0 kg |
| Row | 500 m | 1:47 |
| Swings (DB) | 40 | 20 kg |
| Row | 500 m | 1:53 |
| Squats | 50 | 0 kg |
Time:
0:22:27
Then…
| Exercise | Sets/Reps/Dist | Weight/Time |
| Handstand (against wall) | 2 | ~0:40, 0:20 |
| Isometric Squat | 2 | 1:00 |
So…
It was hot and stuffy and claustrophobic in the gym today. I had to break the swings and go outside for half the burpees for fear of losing my breakfast. Efficiency on the C2 was more important each time and it certainly puts a burn on the legs.
I’m learning to stay tight in the handstands, but the final hold was sloppy as hell. I just couldn’t find a way to keep the necessary tension.
Food
- Muesli w/protein + nuts
- Coffee
- Peach, nectarine, nuts
- Snapper on rocket, orange and fennel salad
- Nuts, apple, tuna
- Sushi! :D
- Frozen mango, cottage cheese, nuts
Rest
Posted on: Wednesday January 23, 2008
Just a walk around the park with Feebs in the evening.
Food
- Muesli w/grapes + protein
- Coffee
- Apple, nuts
- Iced avocado drink (nicer than it sounds!)
- Vietnamese beef noodle soup
- Sardines, nuts, peach, nectarine
- More nuts (omg, cashews so addictive!)
- Steak, veggies, and mash w/olive oil
- Strawberries, cottage cheese and … nuts!
Back to basics
Posted on: Tuesday January 22, 2008
Bike / road / commute
There:
0:42:00
Back:
0:53:00
W
Basically…
Before Christmas we were doing strength foundation work every week, and it was helping with a host of other movements. This is the resurrection of that for the new year.
| Exercise | Sets/Reps/Dist | Weight/Time |
| KB Swing | 20 reps | 16 kg |
| 1H KB Swing | 10 reps es | 16 kg |
| KB Press | 5 reps es | 16 kg |
| Clean & Front Squat | 5 x 5 reps | 50, 50, 55, 57.5, 60 kg |
| Deadlift | 5 x 5 reps | 80 kg |
| Handstand practice | 2 reps | 30-40 sec |
So…
Much, much better than expected. The last set of clean/squat I was too far forward, but it wasn’t scary or uncontrollable, it just needs refinement.
Food
- Muesli w/grapes + protein
- Coffee
- Peach, nectarine, nut bar
- Chicken, avocado, beetroot, cheese & spinach wrap
- Apple, kiwi fruit
- Peach, nuts
- Cordon bleu, corn, broccoli, carrot, olive oil
- Watermelon! :D
OK GO! 