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Archive for January 2008

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
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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!

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

Bike / MTB / Deluxe Dirt Crits

Basically…
From LP to Ivanhoe, race and return to North Melbourne.
48 km in total.

Exercise Sets/Reps/Dist Weight/Time
Ride 48 km 24 psi 2.1s damnit!
Time:

2:20:00

 

Food

  • Muesli w/grapes + protein
  • Coffee
  • Peach, nuts
  • Spinach, tuna and avocado sandwich
  • Grapes, apple, nuts
  • Tuna, organge
  • Iced coffee, tandoori chicken salad w/yoghurt
  • Tea
  • Hot chocolate
Tags: ,

G

Basically…
It’s Lynn (5 rounds: max reps of BW bench press and pull-ups), but with FE ring push-ups subbing for the bench.

Round FE Ring Push-ups Pull-ups
1 13 4
2 8 4
3 8 5
4 6 4
5 5 3

 

So…
I did this down at the park using the monkey bars while we build our new pull-up bar. The pull-up grip is fatter and wider than I’m used to, but easier on the hands.

Food

  • Muesli w/protein + grapes
  • Coffee, 2 pieces of fruit toast
  • Smoked chicken, avocado and rocket salad
  • Coffee
  • Peach, nuts
  • Steamed tofu w/stir fried veggies
  • Grapes, nuts and cottage cheese

W
Bike

Bike: on the trainer
5 min: warm-up
15 min: 75-85%MHR
8 min: Tabata interval 8 x (20 sec effort, 10 sec recovery)
5 min cool down

Time:

0:33:00

 
 

KB Drills
Just playing around while the washing machine emptied and tried out some of the Jay Armstrong’s circular drills. Good stuff.

Exercise Sets/Reps/Dist Weight/Time
KB Swings 10 reps 16 kg
1H KB Swings 10 reps es 16 kg
H2H KB Swings 10 reps es 16 kg
KB Snatch 10 reps es 16 kg
KB Press 10 reps es 16 kg
KB Circles 5 circles each direction 16 kg
KB RTW & figure 8s 10 reps each 16 kg
KB Snatch 10 reps es 16 kg
KB Clean + Press 10 reps es 16 kg
KB Circles 5 each direction 16 kg
KB Flip Swings 15 16 kg

 

So…
That was a bunch of fun! The circles are really challenging for the stabilisers.

Food

  • Muesli w/protein + fruit
  • Chai tea
  • Nectarine, peach, nuts
  • Egg, salad, peach, nuts, apple
  • Left over BBQ and salad (chop, 4 sausages, 1/2 a burger patty
  • Peach, cottage cheese, nuts

Rest…
Up late, slept in (sooo good), went shopping for supplies, had friends over (sooo good).

Food

  • Muesli w/protein + strawberries
  • Nectarine
  • Peach
  • Olive-oil, spinach, tomato, mushroom, ham, avocado on spelt & rye sandwich
  • Coffee
  • Grapes, peach, seaweed crackers, hommus dip
  • BBQ: 2 kangaroo sausages, 2 peri peri chicken skewers, 1 lamb chop, 1 beef burger patty, green salad
  • 2 beers
  • Dessert: sponge sticks w/cranberry juice, berries, custard & Fruiche
  • Tea
  • 1 1/2 mince pies

January 2008
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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: 24:05 (Feb 17)

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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