OK GO!

Archive for February 2009

I’ll do the pressing work tomorrow.

Food
Lots and lots of stuff I haven’t even thought about eating in a long time.

Claire is truly awesome. Having kids is the best thing ever, and it’s been an insane year. I’m proud of what we’ve achieved and been through as a little family.

New little person. Special care. Enormous project with huge challenges. New job / promotion. Bike vs Car crash. Sold house. Moved home and commuted from Ballarat for six months. Found and bought new house. And back to Melbourne again.

If we sat down and planned this 12 months ago I would have said it would be too much to get through / survive without going nuts in a single year. And here we are.

Advertisements

W

Front Squats: 3×5
5 @ 60kg
5 @ 65kg
5 @ 70kg

Back Squats: 1×15-20
16 @ 60kg

 

W
M
G

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

Snatches and swings @ 20kg DB

Time:

0:13:14 (previously 11:58 w/17.5kg)

 

So…
Front squats are hard! I used to take pride in these (vertical spine!) but I’ve fallen waaay out of practice. Good to try them on again. 5 at 70kg was tough. The 16 back squats at 60kg was also tough, but a different kind of tough. I like these and think there might be some real carry-over to steel climbing on the bike. It’s a very similar feeling to grinding up a long climb.

20kg for the Magic 50 was pretty damn good actually. I’m not sure whether I included the rest in the total time the first time I did – it doesn’t seem like I should be faster with 20kg than 17.5, but I didn’t pause throughout the whole workout this time, and my notes for last time talk about slowing down at the end, which usually means breaking things up. I’m either 1:16 slower or 2:44 faster. I think it’s the latter. I hope it is, anyway. I’m certainly in better shape now.

As a side note, I’ve signed up to race with Baum at the Mont 24 Hour race as part of their 4 or 6 man team. The race is the week after the end of CFSB. I’m sticking with the strength focus and will suck up the suffering on the bike. Here’s to finishing what you start.

Food [P/C/F]

  • Steel cut oats w/WPI, peach, macadamias [5/7/8] (peach was a bit big)
  • Nectarine (PWO) [0/1/0]
  • Coffee
  • Kanga meat loaf, apple, macadamias [4.5/2/5]
  • Steak sandwich, chips [uh oh]
  • Two beers
  • Fruit binge! [0/lots/0]
  • Lamb chops, veggies, macadamias [4/2/4]
  • Cottage cheese, nectarine, macadamias [2/2/2]

W
M

Row and Push Press
Row 500m
21 x Push press @ 42kg
Row 500m
18 x Push press @ 42kg
Row 500m
15 x Push press @ 42kg
Row 500m
12 x Push press @ 42kg

Time:

16:35.5

Then:
2x 2:30 run on treadmill

 

So…
Metcon day!

I poached the row/push-press WOD from the mainsite a few days ago and scaled the weight down from 52.5kg (which isn’t far off my 3 rep max) to 42kg, which was about right and still required some breaking up. I probably paced the rowing too much but my times were about as consistent as I could get them and I was pretty smoked afterwards.

Pretty disappointed at not being able to do the run as a solid 5 min but I wanted the pace to be high and it started getting dangerous.

Food [P/C/F]

  • Steel cut oats w/cinnamon, macadamias, tahini, WPI shake [5/5/8]
  • Coffee
  • Kanga meatloaf w cauliflower [4.5/2/0]
  • Sweet potato, carrot [0/3/0]
  • Tuna, macadamias, carrot [2/1/4]
  • Peach [0/2/0]
  • Stir fry chicken and veggies on rice, tahini [4/5/4]
  • Cottage cheese, cinnamon, tahini, peach [2/2/2]

Last night: Man, it sucks that tomorrow is rest day. I feel great!
This morning: Man, I’m so glad it’s rest day. I’m le tired (and a little sore)!

40 people lost their jobs at work today (not me if you’re wondering). Not really a great day for training anyway.

Food [P/C/F]

  • Oats (rolled) w/WPI, macadamias, fig [5/5/5]
  • Coffee
  • Kangaroo meatloaf, cauliflower and warm, mashed avocado [4.5/4/4]
  • One beer (with colleagues)
  • Sardines, two figs, macadamias [2/2/4]
  • Kangaroo meatloaf, two carrots, tahini [4.5/4/4] (too lazy to cook)
  • Cottage cheese, grapes, cinnamon, macadamias [2/2/4]

W

Deadlift 3×3
1×3 @ 85kg
1×3 @ 95kg
1×3 @ 105kg

Deadlift 1×20
1×20 @ 70kg

W
M
G

Five rounds of:
1 min Double-unders
1 min Renegade Man-makers @ 20 kg DBs
Push-up, row left, row right, squat clean to thruster. Repeat.
Like dumb-bell burpees really.

Round 1:

74 DU / 3.5 RMM

Round 2:

46 / 3

Round 3:

59 / 3

Round 4:

28 / 2.5

Round 5:

42 / 3

 

Skill / Gymnasics

Max pushups: 20

Snatch complex:
1 Power snatch
2 OHS
2 Snatch balance
1 Hang snatch
5×1 @ 20 kg

5 Forward rolls
Handstand practice (against wall): 3 x 10 sec

 

So…
3×3 deadlifts felt very solid, even with the awfully slippery skinny bars at work. 70kg was too easy for the long set (Pete talked me into scaling back from 80kg). I’ll go heavier next time, which is the point I suppose.

The DU/RMM couplet was a really good one. I was planning on doing it as 20DU/5RMM for 10 min. Pete suggested doing it as five sets of a minute of each movement, which was an excellent idea. There’s a natural inclination to ‘pause’ between rep-based rounds, when it’s ‘only a minute’ for each round and each moment is time out of your opportunity to score in that movement it really keeps the intensity up.

Forward rolls were better. :)

Really enjoying the protocol so far!

Food [P/C/F]

  • Steel cut oats w/WPI and macadamias [5/5/5]
  • Coffee
  • Mega tuna, avocado and veggie salad [4/4/4]
  • Two eggs, macadamias, two carrots [2/2/4]
  • ? Chicken stir-fry
  • ? Cottage cheese, grapes, cinnamon, macadamias [2/2/4]

W

3×5 Back squat
5 @ 65kg
5 @ 75kg
5 @ 80kg

Metcon
5 KB Snatch e.s. @ 24kg
10 KB Swing @ 24kg
20 Burpees

Round 1:

0:02:29.5

Round 2:

0:02:48.1

Round 3:

0:02:38.5

 

So…
Feeling a bit ‘off-colour’ today so I didn’t (couldn’t) push as hard as I would have liked to. Better just to get some good work in and hit the hay early. The limiting factor on the squats looks like it’s going to be my ability to re-rack the weight on my ghetto ‘sticks in buckets of concrete’ set-up. I might have to do a few sessions at Pete’s until I can get a more solid pull-up bar / squat rack arrangement built in the back yard.

These short, heavy metcons could be a bunch of fun. Not feeling too snappy tonight though. The snatches took commitment, the burpees were just discipline. Inner monologue was seriously wondering about cutting it to 15 ‘for your own good’ there on round two.

Finished with some tumbling and cat skinning. Both good, fun ways to finish. Forward rolls really need work – I can’t seem to work out how to do them with the tucked chine without banging the top of my T-spine. Parkour rolls are much easier to be smooth with – at least they are across the right shoulder. The left is pretty clunky.

Food [P/C/F]

  • Steel cut oats w/WPI, cinnamon, sultanas and macadamias [5/5/5]
  • Coffee
  • Left over nasi goreng (brown rice), sardines, macadamias [4/4/8]
  • Tuna, macadamias, figs [2/4/2]
  • Vietnamese: pork rice paper roll, 2 prawn spring rolls, rice vermicelli w brased beef and lemon grass [no idea]
  • PWO: Sweet potato w tumeric & ginger, tuna [2/2/0]

W
G

Fran
21-15-9:
42.5kg Thrusters, Pull-ups

Time:

0:10:24 (PR by 7 sec)

 

So…
That sucked. The thrusters got crushingly heavy after the first round (which was broken at 12).

Pull-ups were a disaster after almost six months away from them. No rhythm, poor technique, rubbery arms and a really, really inefficient technique. I was pulling up while I was still coming back under the bar, wild leg swinging too. At least three didn’t count and had to be done again.

Everything felt difficult and slow, so it’s a strange kind of PR. There is tons of room for improvement here. Whole minutes.

Food [P/C/F]

  • Steel cut oats w/cinnamon, WPI, fig, macadamia nuts [5,5,5]
  • Sweet potato (PWO) [0/1.5/0]
  • Coffee
  • Chicken souvalaki w yoghurt + macadamias [~3/3/6]
  • Birthday party: Tiny piece chocolate cake, 1 tsp pavlova, lots of fruit, some cheese [1/4/0] :\
  • Fig, peach, WPI, macadamia [4/2/2]
  • Nasi goreng on brown rice + two eggs, tahini [4/4/2] (forgot fat!)
  • Cottage cheese, fig, macadamia

February 2009
M T W T F S S
« Jan   Mar »
 1
2345678
9101112131415
16171819202122
232425262728  

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

Archives