OK GO!

Archive for March 2009

Feeling pretty tired after the last couple of days.

Food

  • Oats w/WPI, almonds, berries [4/3/12]
  • Coffee
  • Quail w white bean salad, almonds [4/4/12]
  • Coffee
  • Sardines, apple, almonds [2/2/4]
  • Pork sausages, veggie salad w olive oil, pepper and sesame seeds, egg, peanut butter [4/2/12]
  • Cottage cheese, almonds, cinnamon, peach [2/2/4]

W
M

Fight Gone Bad
20 kg Thruster
35 kg SDHP
20″ Box jump
35 kg Push-press
Row (for calories)
Rest

 
1:00 each station.
x 3 rounds

R1 R2 R3       Total
Thruster 30 23 17   70
SDHP 19 14 11   44
Box Jump 33 27 20   80
Push-press 14 11 10   35
Row (cal) 18  17  16    51
280
Score:

280 (PR=283)

 

Notes:
Felt a little tired after all the heavy work yesterday, but nothing that I can blame a performance sap on. I’ve had FGBs where I thought ‘I could have gotten a couple more reps in’ on a couple of exercises, but not this one. I did make a mistake in the first round that probably cost me a new PR – I went to the rower instead of the push press and had the erg reset and one foot strapped down before Pete (who did an awesome job scoring and timing for me) caught me and reminded me to push press. So no new PR, but it wouldn’t have been by much anyway.

This has been a hard score to advance, and I think the secret might be some missing intensity in regular WODs.

Food

  • Oats w/WPI, almonds, berries [4/2/12]
  • Coffee
  • Tinned salmon, broccoli, carrots, avocado, almonds, apple (PWO) [4/3.5/12]
  • Coffee
  • Sardines, almonds [2/0/4]
  • Fig, tahini, ham [0.5/1/2]
  • Chicken & veggies stir fry w rice vermicelli + tanini & peanut butter [4/3/5]
  • Cottage cheese, almonds, berries [2/1/4]

W ;)

Basically…
We shovelled crushed rock for half the afternoon. And then for the rest of the afternoon, we shovelled rock that wasn’t crushed!

Food

  • Oats w/WPI, almonds, berries [4/2/12]
  • 1/4 chicken, greek salad, caesar salad [4/4/2]
  • Coffee
  • Sardines, almonds [2/0/4]
  • Pasta w mint pesto & tomatoes [1/6/6]
  • Cottage cheese, almonds, grapes [2/1/4]
  • Three slices of pizza :X [1/4/2]

Food

  • Oats w/WPI, grapes, almonds [4/2/12]
  • Coffee
  • Black pudding, baby lentils, duck egg, caramelised onion, bacon [4/4/2]
  • Coffee
  • Insane chocolate cake [0/1,000/2]
  • Tea
  • Fig [0/1/0]
  • Pizza [???]
  • Tea

W

5 x 3 Front squat
3 @ 55 kg
3 @ 65 kg
3 @ 70 kg
3 @ 75 kg
3 @ 77.5 kg

M

Row 1,000m: 3:40.0
4 x 30/30 burpees: 11, 10, 10, 10
AMRAP Burpees in 1:00: 21

Later…

Bike: trainer

Basically…
‘4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.’

Simulated as (no computer): 4 x 7’00/2’30 @ 44:16/H, cadence ~75

 

Notes:
Really felt the effort in my hips (and focussed on pedalling from the hip). FS were solid.

Food

  • Oats w/WPI, berries & almonds [4/2/12]
  • Coffee
  • Chicken lasagne, sardines, almonds [4/4/12]
  • Coffee
  • Sardines, almonds [2/0/6]
  • Pork cutlet, veggies, olive oil, tahini, peanut butter [4/2/14]
  • Cottage cheese, grapes, almonds [2/1/6]

Working towards a 1/2 CHO, 3x Fat tweak to the zone this week.

No WOD, but my commute, plus Fee’s commute = 7 km. It’s nice to be local.

Food

  • Oats w/WPI, almonds, nectarine [4/4/8]
  • Coffee
  • Kanga loaf, almonds [4/4/8]
  • Chicken schnitzel, spinach, avocado and pesto wrap (still hungry after lunch) [3/4/4]
  • Almonds, sardines [2/0/4]
  • Kanga loaf, almonds, tahini [4/4/8]
  • Ham, plum, nectarine, yoghurt, almonds [0.5/2/4]

M
Bike (trainer)

20 min @ 15 PRE (~80-85%MHR)

 

W

Deadlift: 1×5, 2×3 4×1
I messed up the rep progression and did 3×3:

5 @ 100 kg

3 @ 105 kg
3 @ 110 kg
3 @ 115 kg

1 @ 120 kg (easy!!)
1 @ 125 kg (not really a grind, but form started to degrade here)
1 @ [ aborted ]

So…
Felt strong(er)! :)

Food

  • Oats w/WPI, almonds, nectarine [4/4/8]
  • Coffee
  • Chicken breast, veggies, avocado, olive oil, almonds [4/4/8]
  • Sardines, almonds, apple [2/2/4]
  • Coffee
  • Lamb chops w veggies and gravy [4/3/8]
  • Sardines, fig, almonds [2/1/4]

W
M
G

Basically…
Row 1,000m (3:28.7)
30 DB Thrusters @ 15 kg
30 Burpees

Time:

0:10:01

 

Notes:
Two sec off a new 1k PR on the row which isn’t bad as a WOD component. Thrusters were prescribed as 50 with a 20kg barbell. I planned to make reduce them to 30 and up the weight to 17.5 each hand but that was optimistic. The first five were with 17.5 and they were very tough to control. 15 was hard enough – they weren’t unbroken. Burpees were as burpees are.

I don’t remember when I last did … nothing for a week without being sick.

Claire came down with a cold and fever early in the week and had long bouts of midnight crying. Sleep was not good. Work got a little crazy and I’ve been investigating a few out of hours project ideas, which has eaten up time too. The IF experiment was suspended (good idea) until good sleep and better quality food is back on the agenda.

I’ve kept eating fairly cleanly, but I’ve been a lot more relaxed the past week. I’ve eaten a few things that I would have turned down during a strict training phase. I have, however, been getting back into cooking. Fee turned 30 two days ago and got Stephanie Alexander’s The Cook’s Companion from the girls at work. It’s awesome.

Ahh, but life is good, and I’m keen to get back into it.

The coming week will be the last for my CFSB cycle. I’ve then got a week to retest some benchmarks and to get a feel for the bike again before heading off to Canberra to race the Mont.

Oh… how’s this for commitment? Boz rules.



 


 


March 2009
M T W T F S S
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

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

Archives