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Archive for May 2009

Food

  • Oats w/WPI, pear, almonds [4/3/10]
  • Coffee
  • Fried rice w/scrabled egg, almonds, sardines [4/5/4]
  • Sardines, almonds, orange [2/1/4]
  • Coffee
  • Chicken mingion w veggies and olive oil
  • Tea
  • Cottage cheese, apple, cinnamon, almonds
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W
G

Workout:
It’s supposed to go down like this:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups


52 kg Thruster, 20 reps
20 L-Pull-ups

Scaled to:
Two rounds, of each couplet, for time of:
750 meter Row
10 Handstand Push-ups (partial ROM)


35 kg Thruster, 20 reps
30 L-sit (cumulative)

Time:

Forgot to set my watch … but it wasn’t quick.

So…
Thrusters felt very heavy.

Food

  • Oats w/Pear, WPI, almonds
  • Coffee

W
M

Workout:
Row 500 m
30 x Bench press @ 35 kg (~50%BW, Rx is BW)
Row 1,000 m
20 x Bench press @ 30 kg
Row 2,000 m
10 x Bench press @ 30 kg

Time:

0:21:41.5

So…
Hard to know what weight to use for the bench because I never do it … and it shows. The last five of the first set were singles so I figured it prudent to scale down and keep the pace up.

The 500 is a blast. The 1,000 hurts. The 2,000 is just plain awful. I don’t think I’ve had a less enjoyable time in the gym. Ever.

W
G

Burgener warm-up for the clean.

RMM + DU
1:00 Renegade man-maker @ 20 kg dumbells (Doug = 5 kg, no pushup)
1:00 Double unders (Doug = single udners)
x5 rounds. Score reps each round.

RMM / DU
1. 6 / 50
2. 4 / 35
3. 4 / 31
4. 3 / 15
5. 4 / 16
Totals: 21 / 147

 

So…
Not too bad. Last time = 15 / 249 during CFSB.
Stronger but clumsier?

And still nothing.

But things are good. Life is exciting, work is full of challenge and possibility at the moment. Post-work projects are moving slowly, but they’re moving. Claire is awesome and beautiful and growing molars (not so much fun).

And the weather is perfect for cycling. Fuck.

Oh well, can’t have it all.


Much power being put into the chain here do you reckon?
 

A pretty heavy week all in all round.

I had a fantastic day off to just play with Claire on Tuesday while Fee worked. The rest of the time has been madness. In early, out late and home with a brain that’s half melted and half spinning with ideas.

Trying to be fair with my time and attention, as well as trying to keep side projects creeping forward has meant sacrificing training. Which sucks, but of all the problems in the world, it’s a pretty minor one.

W

Grace (scaled)
30 Clean & Jerks @ 45kg (Rx = 60kg)
For time

Time:

0:06:36

Notes:
Much better form than last time. No T-L fault and more consistent effort, even with the slower time.

 

M / MTB hill repeats

1 x 5 @ Edgewater hill
Alternating sitting / standing

Time:

0:08:22

Notes:
Although the hill isn’t really that steep, or that long, it’s plenty painful if you really throw yourself at it. These always hurt, and quickly become an excerise in mental resolve. As Jens would say “Shut up body, and do what I tell you!”

It was over quickly enough tonight, but the sets will begin to add up soon enough. Nothing on the trainer can substitute for a real hill.

Food

  • Oats w/WPI, berries, nuts [4/2/12]
  • Coffee
  • Tuna w mixed veggies + olive oil [3.5/4/8]
  • Sardines, apple, almonds [2/2/4]
  • Beef casserole + almonds [4/4/6]?
  • Cottage cheese, grapes, almonds [2/2/4]

May 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: 24:00

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

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