Archive for September 2008
Rest
Posted on: Sunday September 28, 2008
Claire was up a lot last night, which meant we were up a lot trying to keep her placated so that our hosts could get some sleep.
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Basically…
Just a play day. Dips and pull-ups at the local primary school while walking the dog. 16kg KB swings, snatches, 1H swings, flipping, pressing and bottoms-up pressing as well as box jumps on our new plyo boxes, handstands and general running around and foolin’ at Mick’s place after the big GF bbq.
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Basically…
It was supposed to go down like this.
| Exercise | Sets/Reps/Dist | Weight/Time |
| Turkish Get-up | 10 reps e.s. | 16 kg |
| KB Press | 10 reps e.s. | 16 kg |
| Russian Twist | 15 reps | 16 kg |
Food
- Oats w almonds, protein, pear [4/2xFat]
- Coffee
- Lamb salad, almonds [~4]
- 4 squares of chocolate
- Coffee
- Moroccan spiced lamb soup, almonds, protein [5]
- Pancakes w/strawberries, yoghurt etc :X
WG – Digging
Posted on: Wednesday September 24, 2008
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Tuesday 080923
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.”
Barrier is 24″
| Exercise | Sets/Reps/Dist | Weight/Time |
| Virtual Shovelling | 30 reps | 20 kg |
| Push-ups | 30 reps | 0 kg |
| Virtual Shovelling | 25 reps | 20 kg |
| Push-ups | 25 reps | 0 kg |
| Virtual Shovelling | 20 reps | 20 kg |
| Push-ups | 20 reps | 0 kg |
| Virtual Shovelling | 15 reps | 20 kg |
| Push-ups | 15 reps | 0 kg |
| Virtual Shovelling | 10 reps | 20 kg |
| Push-ups | 10 reps | 0 kg |
| Virtual Shovelling | 5 reps | 20 kg |
| Push-ups | 5 reps | 0 kg |
Time:
0:22:35
So…
This is one of those ones that looks easier than it is, although knowing that it would be I’m not sure what my assumptions really were. It was tough on the back and hands. Push-ups were, as always, a weak point.
Food
- Oats w/almonds, protien, pears [4/2xFat]
- Coffee
- Risotto (left over), protien, almonds
- Sardines, almonds, pear
- Chicken kiev, veggies, olive oil, nuts [~4]
- Cottage cheese, strawberries, almonds [2/2xFat]
W – Snatch tecnique
Posted on: Tuesday September 23, 2008
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Snatch drills with dowel:
Burgner warm-up, OHS, Snatch lands, Muscle-snatch, Halting deadlifts, Snatch drops, Pressing snatch balance, Snatch.
Rest
Posted on: Monday September 22, 2008
It’s been a really good cycle, time hasn’t been generous but I’ve been really goood about both food and getting workouts in. The past three nights I’ve been getting up for Claire’s mid-night feed and change to give Fee a break. While I’m at work I’m trying to hit the sleep pretty hard. I’ve been trying Robb Wolf’s suggestion that the over loaded and sleep-deprived take vitamin C before bed as a counter-cortisol agent and, who knows, I’ve been feeling decent.
DOMS from yesterday’s FF kicked in right on about the 20 hour mark. Got it real good in the ass and hammies. Hehe.
Food
- Oats w/pear, protein, almonds [5]
- Coffee
- Left over curried chicken, left over prawn laksa
- Coffee
- Tinned salmon, almonds, apple [2/+1Fat]
- Beef & veggie stir-fry on soba (buckwheat) noodles [~4, carb heavy]
- Cottage cheese, strawberries, almonds [2]
- Tea
- Slice of tea cake w/natural yoghurt :X
WMG – Filthy Fifty
Posted on: Sunday September 21, 2008
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W
M
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SATURDAY 080920
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 20 kg)
50 Wall ball shots, 11 kg ball
50 Burpees
50 Double-unders
Time:
0:31:16.2 PB!
Old PB: 32:14
So…
Lost some time looking for where I’d put the KB, which I’d moved earlier to make it easier to find/grab. First time doing this without interruption, sub-optimal subs or injury. Had to do step-ups in lieu of box jumps due to there not being anything sturdy enough to jump on. Proper jumping pull-ups and as legit as I could make them K2E. The burppees sucked, K2E were very slow and DUs were a mess of post-burpee shoulder burn and spastic co-ordination. Sub-30 is within reach.
Food
- Oats w pear, almonds, protein [5]
- Tea
- Chicken salad w mustard mayo [~3]
- Coffee
- Tuna, apple, almonds [2]
- Curried Chicken on Moroccan-spiced grilled vegetables and brown rice [4]
- Tea
- Cottage cheese, banana, almonds [2]
The Bastard and friends
Posted on: Friday September 19, 2008
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G
Basically…
Met Jim up in the gym for a demo of ‘The Bastard’. Basically a push-up, sandbag clean and jerk, 1-2 lunge and repeat kind of compound. 4 sets of 10, the last one with an added plyo-crossover push-up as well before the C&J.
| Exercise | Sets/Reps/Dist | Weight/Time |
| The Bastard | 3 x 10 reps | 23 kg |
| The Plyometric Crossover Bastard | 10 reps | 23 kg |
| Handstand practice | ||
| Hollow Rock | 3 x 5 reps | 0 kg |
| Two Hand Anyhow | 5 reps e.s. | 15 kg DBs |
| Supine Body Row | 10 reps | 0 kg |
| Push-ups | 10 reps | 0 kg |
| Ab-wheel Roll-outs (from knees) | 7 reps | 0 kg |
Time:
not recorded
So…
The Original Bastard calls for a biceps curl and squat with the sandbag, which we changed to a full squat clean, and then later to ‘from floor to overhead anyhow’ after some conscientious objections about ‘full extension’. Two notes on the overhead lunges: 1. It’s difficult to keep your arms locked out with your palms facing inward; 2. It gets harder as the bag starts to get indented and sweaty. Not a bad sub for today’s prescribed Grace though.
Food
- Oats w protein, pear, almonds [4]
- Coffee
- Small amount of left over pasta, pear [~6?], almonds [4.5], protein [4]
- Banana, sardines (no fat)
OK GO! 