Archive for April 2009
(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Double unders
Last time: 31:44 with no push-ups in the burpees
Still too much resting towards the end. Almost revisited breakfast at thruster #30, burpees sucked like you always knew they would, but all in all happy with the PR given the legit burpees.
- Oats w/WPI, grapes, almonds
Bike: MTB trainer
It’s hide and seek against yourself.
How hard is ‘all out’? How do you hit empty on the last pedal stroke, like an F1 crew trying to pin the car into the final lap on vapor? It’s a learning experience, and an assessment of honesty and intent.
- Oats w/WPI, almonds, grapes
- Left over chicken stir-fry on rice + almonds
- Sardines, almonds
- Fee’s beef and veggie stew
- PWO: Fee’s apple crumble and sugarless custard + WPI
5×3 Back Squat (high bar)
3 @ 75 kg
3 @ 82.5 kg
3 @ 82.5 kg (Hard)
3 @ 82.5 kg (Better – focus on belly button to butthole)
3 @ 85 kg (Very slow and sticky on the third, but no bailing!)
No PR today, but not far off given that I was in the work gym with those awfully thin and shiny bars. Happy that the effort was honest.
- Oats w/grapes, WPI, almonds [4/5/8]
Unwanted, but work has been incredible and Claire and Fee deserve my evening.
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“Angie”. Minus pullups. Plus swings.
Still no pull-up bar…
100 Swings @ 24kg KB
Squats were easy (and faster than last time). Push-ups were in twos and threes and on the verge of failure for most of the second half, but almost 2 min quicker than last time. Sit-ups were steady. Swings were hard – really lost the snap in my hips after about 45-50 and partitioned into 20s, then 15s toward the end. Thinking ‘jump!’ helped, but only for a little while. Swings were above eye height, but not overhead.
- Apple, grapes, WPI, almonds [4/4/8]
- Big chicken schnitzel and salad wrap + almonds [4/5/8]
- Two eggs (boiled), almonds, apple [2/2/4]
- Family meat pie w veggies + nuts [3/4/5]
- Apple (PWO) [0/2/0]