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Archive for March 2009

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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]
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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.



 


 

W

3 x 3 Back squat
5 @ 70 kg
5 @ 80 kg
3 @ 80 kg
3 @ 85 kg
3 @ 87.5 kg
(PR)

+

W

45 kg Grace
30 x Clean and jerk @ 45 kg

Time:

0:06:28

+

G

50 Burpees

Time:

0:04:08 (PR)

 

So…
The last set of squats were the best, which was surprising because set two was a fight. C&J was good, but hard on my back (T-L hyper extension fault). Burpees burned the crap out of my legs on the downward phase and could have been faster, PR by 14 sec nonetheless.

Food

  • Oats w/WPI, almonds, macadamias and cinnamon [4/3/8]
  • Coffee
  • Left over chicken + veggie stir fry w noodles + almonds [3/4/8]
  • Sardines, peach, almonds [2/2/4]
  • Pork chop, steamed veggies, olive oil, avocado [4/2-3/8]
  • …begin fast

Fri-Sat-Sun
No training. Just life getting in the way of plans and such.

I did get out on the bike with Nell for a good blast around some damp Yarra trails.

It’s a different kind of tired, the post-ride tired. And it was a strange thing to feel that ‘batteries running low’ feeling in the muscles that comes with longer, slower work.

P3150003

P3150011

Food

  • Oats w/WPI, macadamias, cinnamon [4/3/8]
  • Strawberries (post-ride) [0/1/0]
  • Coffee
  • Sweet potato w cinnamon & Italian herbs (post-ride) [0/4/0]
  • Lamb, ham, steamed veggies, olive oil, nuts [4/3/8]
  • Nectarine, ham, tahini, peanut butter [2/2/4]
  • Chicken and veggie stir fry w sml amount of noodles + nuts [4/4/6]
  • Ham, nectarine, almonds [2/2/4]
Tags:

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Pete’s came up with this one:
5 ring dips
10 KB Clean & Jerk e.s. @ 24 kg
100 Double-unders
AMRAP in 20 min

Rounds:

3.5

 

So…
That was freakin’ hard. Ring dips are a weakness. C&J requires focus and aggression for me at that weight, and is further fatiguing on the shoulders. The double-unders wouldn’t be an issue if it were for the aforementioned shoulder smoking and a rope that winds up like a spring loaded HotWheels. Gotta get me one of these.

A brisk paced ride into the city and back, but nothing else.


March 2009
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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: 24:05 (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

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