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Archive for March 2008

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Fran.
21-15-9 for time:

Exercise Sets/Reps/Dist Weight/Time
Thruster 21-15-9 reps 42.5 kg
Pull-up 21-15-9 reps 0 kg
Time:

Aborted at 11:39 (two pullups to go)

 
Fran bites!
 

So…
Fran is currently the contender for most hated workout. My past three bad tears have been on Fran. There’s something about the compressed time that makes you work harder than than you ought to.

Thruster form was awful – so far out in front that I tipped forward out of the hole on two occasions. I know I can do more pull-ups than Fran includes, yet by the end of the last set I’m at failure and my hands are shredded.

Along with the Black Box sessions I think I will approach Fran smarter for our next few meetings. Back to 35kg to keep it smooth, tight and metabolic. Add 2.5kg each Fran until I’m back to the prescription. I was coughing and raspy at the end so it might be time to take a couple of days off, deal with the reduced/broken sleep that comes with Dadhood and return when I’m not so beaten up. Time to stop being dumb.

Clarification found on the CF Boards:

Week 1: 5-5-5-3-3-3 (also called intro reps)
Week 2: 3-3-3-1-1-1 or 8×2 or 10×1 (advanced reps)

Movement Rotations:
T = Total body (OL variations)
L = Lower body (squats, front squats)
U = Upper body (presses, weighted chins)

For this example:
T = Power cleans, power snatches (PC, PS, DL)
L = Overhead squats, back squats, front squats (OHS, BS + FS)
U = press (P), push press (PP), push jerk (PJ), weighted pull ups (WPU)

Putting it together:
1: CF – WOD or something similar (eg Gymnastics focus day)
2: ME T – intro reps PC, PS, DL
3: CF
4: rest
5: CF
6: ME L – intro reps OHS, FS, BS
7. CF
8: rest
9: CF
10: ME U – intro reps P, PP, PJ
11: CF
12: rest
13: CF
14 ME T – adv reps PC, PS, DL
15: CF
16: rest
17: CF
18: ME L – adv reps OHS, FS, BS
19: CF
20: rest
21: CF
22: ME U – adv reps SP, PP, PJ
23: CF
24: rest

There are some notes on gains using this template too.

W

I’ve missed a few days after some broken sleep and busy days. Unfortunately in that time I missed a Fight Gone Bad but there’ll always be another I guess.

If I can’t ride, I might as well take a shot at getting stronger so I’m going to have an play with the ME Black Box template. The idea is to substitute the middle day of the three day cycle with a max effort strength day. Each three day block includes a ME day of OHS/Front Squat/Back Squat, Press/Push Press/Push Jerk, Power Clean/Clean or Deadlift (rotating).

I couldn’t find Coach Rut’s original example for the sets (edit: it’s 3×5, 3×5) so I’m using Mark Twight’s 3×3, 3×2, 4×1 template tonight.

Exercise Sets/Reps/Dist Weight/Time
Press 3
3
3
2
2
2
1
1
1
1 reps
30
32.5
37.5
40
42.5
45 (PB)
47.5 (PB)
50 (PB)
51.5
50 kg
Push Press 3
3
3
2
2
2
1
1
1
1 reps
47.5
50
50
51.5
45
47.5
50
47.5
50
52.5
55 kg

Food

  • Oats w/strawberries, protein + nuts
  • Tea
  • 1 egg white, sardines, plum, peach, nuts
  • Tea
  • Chicken + veggie stir fry
  • Strawberries, plum, cottage cheese, nuts

Went shopping for food in the morning and spent the afternoon teaching Mick the basic movements (deadlift, squat, OHS, KB swing, press, push-press, push-jerk, kipping). It was a lot to cover but he did well and I got some insight into what it actually means to be ‘untrained’ and what instructing is like (harder than it looks).

I’d originally planned for us to do FGB or Cindy at the end but decided not to push it. Shaun, Annette, Dave and Kath joined us for dinner and met Claire. It was awesome to catch up with everyone again but didn’t get to bed until after 2:00am.

W

Basically…
I went to Geelong for a meeting with the Baum guys and their new advertising guys in the morning. In the evening I built a ghetto squat rack out of a couple of wooden uprights, two big old paint tins and a few bags of concrete. It works great.

Because of all the time I spend doing that stuff I didn’t really do a workout, just a few presses.

Exercise Sets/Reps/Dist Weight/Time
Press 5
5
5 reps
35
37.5
40
kg

Food

  • Oats w/protein, blueberries, almonds [4]
  • Tea
  • Scrambled eggs w some veggies and nuts [3]
  • Rack of lamb w broccoli, potatoes and corn :\
  • Cottage cheese, nuts, apple [2]
Tags:

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Helen
Run 400m
21 KB swings @ 24kg
(sub 25kg DB swings)
12 Pull-ups
Three rounds

Exercise Sets/Reps/Dist Weight/Time
Run 3 x 400 m 0 kg
DB Swings 21 reps 25 kg
Pull-ups 12 reps 0 kg
Time:

0:11:10?

 

Well…
I’m sure there’s some kind of saying about stopwatches never lying but mine has been being guilty of being vague lately. The minute hand starts at -1 and stops between markings.

If my defining rod method of hand-inaccuracy compensation is right, then my time for this is 12 or 13 minutes something. A hell of a lot better than my initial 21-something but much slower than my 1-pood record of 11:21. That was 11:21 with broken pull-ups and at least one broken swing set. I can’t figure how today’s effort (kipping all the way through, strong swings, very little pausing) could have been slower. I’m calling 11:10 and using a digital watch for the next one.

There is room for improvement. I lost around :20 messing up my set-up kip in the third round, and my running definitely needs speed work. I really like Helen.

Food

  • Oats w/pear, protein, nuts [4]
  • Tea
  • Chicken, veggies, peach, apple, nuts [4]
  • Lamb chops, steamed veggies, two v.small baby potatoes [4]
  • Tea
  • Cottage cheese, pear, nuts [2]

And don’t I need it. After the ring work and Barbara my shoulders are pretty smoked. It’s great to be following the main site WOD and doing so consistently.

It’s extra great to be able to be with my new little family while I’m doing it, but it’s not so awesome that I’m not getting nearly enough sleep to be making the most of it. I can’t blame it on Claire either, the real culprit is my own stupidity – staying up late reading about training and calculating split times instead of recovering isn’t just dumb, it’s selfish.

Food

  • Oats w/protein, nuts, strawberries
  • Katsu Don (minus most of the rice) + green tea
  • Coffee
  • Veggie omelette w olive oil
  • Cottage cheese, apple, nuts

G

Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds, rest 3 min between each round
 

Round Time (excl. rest)
1 07.00
2 05.40
3 10.05
4 04.56
5 11.55
Total Time (incl. rest):

0:51:36

 

Ok, so…
First effort at Barbara. In the rain. Pull-ups in the rain were slippery and slow. Every now and then I had to stop to scrape the sticky clay-mud off my shoes when it got so heavy as to be noticeable.

I have no idea what happened in the 3rd round, I don’t remember it sucking that badly. Push-ups broke down badly in the 5th. They were nasty singles in the end, but they were all countable. Pull-ups, also down to big single kips in the last round, weren’t so lucky – as many as 5 weren’t counted, but many more were suspect. The squats were where speed and rest happened and felt good the whole way through.

Food

  • Oats w/blueberries, nuts, protein [4](2xFat)
  • Tea
  • Left over nasi goreng veggie + brown rice mix w chicken breast [~4]
  • Apple, sardines, nuts[2]
  • Coffee
  • Spaghetti bolognaise, protein shake, nuts

G

Now that I can make the 10 pull-ups easily enough, it’s time to start doing the real Crossfit warm-up. No dips today because of what’s ahead.

Crossfit Warmup
Three times:

Exercise Sets/Reps/Dist Weight/Time
Overhead Squat 10 reps 0 kg
Sit-ups 10 reps 0 kg
Back-extension 10 reps 20 kg
Dips 10 reps 0 kg
Pull-ups 10 reps 0 kg
Sampson stretch 15 sec es

30 false grip ring dips
30 ring pull-ups

(Scaled: 30 muscle-ups for time)

Exercise Sets/Reps/Dist Weight/Time
Ring dips (assisted: 2 bands) 3 x 10 reps 0 kg
Ring pull-ups (assisted: 2 bands) 3 x 10 reps 0 kg

 

So…
Hard, but good. Knowing how jumping pull-ups led to negatives led to singles led to consecutive kips led to consecutive stricts led to more consecutive kips in pull-ups has made me a lot more patient and positive with subs, scales and assists in other movements. It’s all just a part of the journey now.

Food

  • Oats w/blueberries, protein & nuts [4]
  • Citrus + ginger tea
  • Coffee
  • Chicken, raw veggies, peach, nuts [4]
  • Nasi goreng w brown rice, 2 eggs + extra veggies [~4]
  • Cottage cheese, plum, nectarine, nuts [2]

W

Clean & Jerk 7 x 1

Exercise Sets/Reps/Dist Weight/Time
Clean & Jerk 1
1
1
1
1
1
1 reps
50
52.5
52.5
55
57.5 (Jerk PB)
60 (Jerk PB)
62.25 kg (C&J PB)

 

So…
After a fairly significant lay-off since the oly program, it too me quite a while to get the aggression and co-ordination to get under the bar and do so solidly. Even towards the end when things started getting better the bar wasn’t floating up with form that could be called excellent by any means. Still, it was a lot better than in the beginning.

Finished off with a set of 10 pull-ups (the third for the day), some jumping muscle-ups and presses.

Exercise Sets/Reps/Dist Weight/Time
Press 5
3
2 reps
40 kg

Food

  • Oats w/blueberries, protein & nuts [4]
  • Coffee
  • Cajun chicken salad w/sour cream
  • Chicken, raw veggies, plum, nuts [4]
  • Ginger & lemon tea
  • Chocolate bunny

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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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