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Archive for August 2008

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Friday 080829
‘Nasty Girls’
50 Squats
7 Muscle Ups (scaled to: 7 dips + 7 body rows)
10 Hang Power Cleans at 60kg
(scaled to: 40kg)

Exercise Sets/Reps/Dist Weight/Time
Squats 50 reps 0 kg
Ring Dips (touch and go) 7 reps 0 kg
Ring Body Rows 7 reps 0 kg
Hang Power Clean 10 reps 40 kg
3:52
 
Squats 50 reps 0 kg
Ring Dips (touch and go) 7 reps 0 kg
Ring Body Rows 7 reps 0 kg
Hang Power Clean 10 reps 40 kg
3:57
 
Squats 50 reps 0 kg
Ring Dips (touch and go) 7 reps 0 kg
Ring Body Rows 7 reps 0 kg
Hang Power Clean 10 reps 40 kg
3:54
 
Time:

0:11:44

 

So…
As soon as I picked the bar up it was apparent how long it’s been since I’ve done any kind of o-lifting movemnts. The 40kg got better as time went on, but it turned out to be a wise scale with the rain. I doubt my grip would have held with much more for 10 reps in the wet. This is a fun one to punch through. I’d love to be able to do it as prescribed.

Food

  • Oats w pear, nuts, protein [4]
  • Coffee
  • 4 scrambled eggs, nuts, spinach, peas & broad beans [4]
  • Steak, mushroom and garlic sauce, veggies [4/2-3xFat]
  • Oats, protein, blueberries [2]
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Just looking at houses in town. House close to work = more time. More time = more training, more riding, more time with Fee and Claire. All excellent things.

Donated blood yesterday. Still can’t get Pete to actually follow through and make it there. Janet came but got turned down due to a pending medical test result but dealth with the all nerves right up until the point. Would’ve been a fun session if they both had’ve come – J has a ‘thing in my veins’ issue and Pete has his ‘don’t like stuff being taken out of me’ thing.

Food

  • Oats w cashews, apple, protein [4]
  • Coffee
  • Oats w cashews, blueberries, protein [4] (umm, yeah … lazy)
  • Tuna, cashews, apple [2]
  • Cordon bleu, veggies w olive oil, nuts [~4]

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The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds

Exercise Sets/Reps/Dist Weight/Time
Row 500m 1:38

Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Time:

0:11:58

 

So…
Definitely gets the blood moving but I got slow on the burpees in the end. The snatches are explosive enough to get the HR up and that carries over. Afterwards I felt alright. I think to get the best out of this (or anything really) you probably have to really attack it like the man himself does.

Food

  • Oats w strawberries, apple, protein, walnuts [4/2xFat]
  • Coffee
  • Sml piece caramel slice
  • 1/4 egg and bacon pie, sardines, nuts, apple, pear [4]
  • Pear, nuts, sardines [2]
  • 3/4 chocolate milk shake, small slice of cake :X
  • Three chicken drum sticks, veggies, nuts [~4]
  • Oats w strawberries, cashews, protein

W

Basically…
It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Back Squat 10 reps
10 reps
10 reps
10 reps
10 reps
50.0 kg
55.0 kg
57.5 kg
57.5 kg
60.0 kg

 

So…
Oops, that was supposed to be front squats! Oh well :)
Warm up was skipping and a 500m row. Cool down with handstand practice and a little bench press. Pete came up for this one too, it was fun.

Food

  • Oats w strawberries, protein, nuts [4/2xFat]
  • Coffee
  • Chicken + salad wrap [4]
  • Tuna, pear
  • Pear
  • Thai: chicken & coconut soup, insane prawn & chilli salad, a little rice
Tags:

Basically…
Forgot that yoga class jacks the gym on Wednesday lunchtimes, got too busy in the post-lunch window then missed my train back to Ballarat which killed any idea of whacking out the 5 x 10 squats at home. Tomorrow…

Food

  • Oats w pear, nuts, protein [4/2xFat]
  • Coffee
  • Zucchini ribbons w bolognaise sauce, nuts [~4]
  • Pear, nuts (just can’t seem to get the fish in these days)
  • Egg and bacon pie (eggs, bacon, spinach)
  • Oats, nuts, protein, blueberries [~2/3xFat]
  • Chai tea

Food

  • Oats w/protein, nuts, pear [4/2xFat]
  • Coffee
  • Pork & veggie stir fry w/rice, nuts [~4]
  • Pear, nuts [2, no protein :X]
  • Steak, veggies, olive oil

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Saturday 080823
For time:
Run 800 meters
42.5kg Shoulder press, 21 reps
Run 800 meters
42.5kg Push press, 21 reps
Run 800 meters
42.5kg Push Jerk, 21 reps

Subs: 30kg instead of 42.5kg

Exercise Sets/Reps/Dist Weight/Time
Run 800m
Press 21 reps 30 kg
7:40
 
Run 800m
Push Press 21 reps 30 kg
6:49
 
Run 800m
Push Jerk 21 reps 30 kg
7:33
 
Time:

0:22:03

 

So…
30kg turned out to be a good scale. Going overhead is a big weakness and most sets broke in the same place, around the 12th and 16th reps. I botched the treadmill set-up in the first round, setting a time limit in my haste to up the speed and it died 2:00 into the run, causing it to slow down to a complete stop before ramping up again.

Feels good to have done a complete cycle again. Need to find a way to get pull-ups in on week days.

Food

  • Oats w LSA mix, protein and pear [5/2xFat]
  • Coffee
  • Chicken, salad and avocado on 1/2 a multigrain bun; nuts [3?]
  • Coffee
  • Nuts, pear
  • Chicken and veggies (incl small amount of potatoes and 1/2 cob of corn) w olive oil [~4]
  • Cottage cheese, pear, nuts [2/2xFat]

August 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: 24:00

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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