Archive for May 2008
Rest
Posted on: Saturday May 31, 2008
Drove the King Lake / Yarra Glen loop with Fee and Claire. Having seen how far it is in a car I can’t believe that we ride it. It seemed like a very long drive.
Food
- Oats w protein, apple, nuts [4/1.5xFat]
- Tea
- Nuts
- Beef and salad wrap
- Apple
- Ratatouille w couscous
- Apple cake and cream :))
CrossFit Total
Posted on: Saturday May 31, 2008
W
Friday 080530
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Record total (lbs)
| Exercise | Sets/Reps/Dist | Weight/Time |
| Back Squat | 1 reps | 90 kg (PB) |
| Press | 1 reps | 50 kg |
| Deadlift | 1 reps | 140 kg (PB) |
So…
Holy crap. The elusive 140 deadlift! I did this by mistake, thinking I was ‘just’ skipping over my old PB of 122.5. I’m not sure how I was thinking that because all the weight I have other than the two big 20 kg plates was on the bar. It wasn’t the prettiest or quickest DL you’ve ever seen but it came up alright.
The 90 kg back squat is another big PB (by 5kg). I was able to use Rip’s low bar position for the first time and I think that made the difference. More leg, less back; and more stability. A little more difficult to rack though, and though I think I might’ve had a 92.5 in me, re-racking it without a spotter would not have been wise.
I’m down 2.5kg on my press though. I’m not going to complain, I’ve done hardly any big lifting and almost no pressing lately. I’m surprised enough as it is at the other two and happy to walk away with a vastly improved CFT.
Food
- Oats w protein, apple, cinnamon, almonds [4/2xFat]
- Tea
- Tomato and cheese wrap, small apple, orange, two eggs, protein drink, nuts [4/2xFat/1.5xProtein] (oops)
- Tea + 1/2 slice of carrot cake
- Small apple, nuts
- Chinese takeaway: beef, prawns, veggies, rice, dim sim, spring roll, prawn cake, banana fritter, ice cream :X
- Sardines, small apple, nuts [2]
Bike / bike
Posted on: Thursday May 29, 2008
A.M. Bike / road / interval
3 x 1,600 m efforts; (one in 53:12) during commute
P.M. Bike / road / tempo
21 km / 34:00
Food
- Oats w protein, nuts, apple [4/2xFat]
- Coffee
- Gnocci & ratatouille, beer :X
- 1 slice of Ben’s going away cake :X
- Chicken mingion w veggies + nuts [4]
- Oats w protein, small apple [2]
A quick little blast
Posted on: Wednesday May 28, 2008
- In: Uncategorized
- Leave a Comment
W
M
Tuesday 080527
Run 1 mile
Then two minutes of each:
Row (calories)
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
| Exercise | Sets/Reps/Dist | Weight/Time |
| Run | 1,600 m | 7:40 |
| Row | 43 cal | |
| Dumbell Thrusters | 27 reps | 12.5 kg |
| Medicine Ball Cleans | 29 reps | 9 kg |
| Double Unders | 84 reps | 0 kg |
| Body Rows (Rx: pull-ups) | 27 reps | 0 kg |
Total time (incl. run, switching stations and rest):
0:18:55
Total score (cal + all reps):
210
So…
No time for a warm-up tonight but that was really good. Would have loved to have been able to do real pull-ups but it was good to be able to do a real row. It’s one of those ones you feel like you’re going to puke during but afterwards wonder if you could’ve gone harder.
Food
- Oats w pear, protein, nuts [4/2xFat]
- Coffee
- Wrap: tuna, cheese, spinach, silverbeet, tomato, mint, basil, nuts [4]
- Coffee
- Nuts, 2 apples
- Honey mustard chicken breasts and veggies w olive oil [~4]
- Tea, one slice of carrot cake :X
- Protein, nuts, orange [2/2xFat]
Jason
Posted on: Tuesday May 27, 2008
- In: Gymnastics
- 2 Comments
Road commute (both ways).
G
Monday 080526
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
| Exercise | Sets/Reps/Dist | Weight/Time |
| Squats | 100 reps | 0 kg |
| Ring Dips | 5 reps | 0 kg |
| Ring Pull-ups | 5 reps | 0 kg |
| Squats | 75 reps | 0 kg |
| Ring Dips | 10 reps | (assisted) |
| Ring Pull-ups | 10 reps | (assisted) |
| Squats | 50 reps | 0 kg |
| Ring Dips | 15 reps | (assisted) |
| Ring Pull-ups | 15 reps | (assisted) |
| Squats | 25 reps | 0 kg |
| Ring Dips | 20 reps | (assisted) |
| Ring Pull-ups | 20 reps | (jumping) |
Time:
0:29:58
So…
That was humbling. My ring strength needs some serious work and for the first time in a long time I felt the burn during the squats. Overall though I’m feeling good and am happy I managed to squeeze the workout in.
Food
- Oats w pear, protein, nuts [4/2xFat]
- Coffee
- Orange, two small green apples, 110g tasty cheese, two eggs, nuts [4/2xFat]
- Orange, nuts, salmon [2/2xFat]
- Spaghetti (corn pasta) bolognaise w extra meat sauce :X
- Protein, nuts, apple, one piece of hedgehog
- Green tea
Back on dirt
Posted on: Sunday May 25, 2008
- In: Cycling
- 2 Comments
Bike / MTB: Yarra Trails
Time:
~3:00:00
Food
- Oats, protein, nuts, pear [4/2xFat]
- Coffee
- Tuna, nuts, apple, 1 piece of hedgehog [4]
- 1 piece of hedgehog, apple
- Nasi goreng, nuts [4]
- Protein, nuts, pear [2]
OK GO! 