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Archive for July 2009

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G

Basically…
5 x skin the cat
3 x 3 strict pull-ups, 5 sec hold and negative at the end of each set
5 x K2E

Food

  • Oats w/WPI, almonds, apple [5/3/6]
  • Coffee
  • Beef sausages w cauliflower + cheese puree [4/2/4]
  • Coffee
  • 1/2 square of 85% dark chocolate
  • 1 slice carrot cake (and a few crumbs) [0/4/1]
  • Tea
  • Roast lamb w veggies and olive oil [4/3/4]
  • Hot cocoa
  • Cottage cheese, pear, almonds [2/2/4]

W
M
G

Half “Hangover cure”
20 double unders
4 Overhead squats @ 30 kg
6 Dumbbell cleans @ 15 kg DBs
8 Burpees
AMRAP in 10 min = 4

+
 

W – MEBB Cycle 1

Hang Power Clean 5-5-5 3-3-3
5 @ 45 kg
5 @ 50 kg
5 @ 57.5 kg
3 @ 60 kg
3 @ 62.5 kg
1 @ 65 kg (fail on attempts 2 and 3, overthinking!)

Notes
After seeing Pete’s dramatic progress on restricted, focussed gymnastic/strength programming and Robb’s comments on MEBB and the development of strength for people coming from endurance backgrounds (hi), I’m reminded that it’s still a weakness. It’s still the slowest-progressing aspect of my fitness and it deserves more attention than semi-random experimental cycles.

After three years of CF (admittedly never 100% consistent) a lot has changed. I’m in the best shape I’ve ever been in to be sure, but there are definite sticking points that won’t go away without some long-term focus. Fran is still hovering around the ten minute mark. My press is still stuck in the low 50s. I’ve been that close to a double bodyweight deadlift for far longer than I’d like, and MEBB and CFE seem like they can play nice together.

Let’s find out.

Food

  • Oats w/WPI, apple, almonds [4/3/6]
  • Coffee
  • Chicken + veggie wrap w two eggs [5/4/4]
  • Coffee
  • Apple, left over beef stew, almonds [2/3/6]
  • “Paleo-pasta” (carrot, zucchini) bolognaise, egg, olive oil [4/2/4]
  • Almond butter, 1/2 banana, yoghurt, cinnamon, WPI [2/2/3]
  • Hot cocoa

M – Bike

8 x Hill repeats
Edgewater climb. Alternating in / out of the saddle.

Notes
In bed by 10:30 last night, with Claire sleeping almost til 7:00, I was torn between wanting to hang around and play (and give Fee some morning time) and wanting to get out the door. Felt colder than the official 8°. There’s really just nothing else in training on the same pain-scale as bike intervals or hill repeats. Uncomfortable yes, but nothing like the godawful burning you get with persistent anaerobic efforts (rowers – yeah, ok).

Having the split data makes comparing in and out of the saddle data interesting. Out of the saddle is faster until fatigue sets in. After that point sitting and spinning is more effective.

Food

  • Oats w/WPI, almonds, apple [5/2.5/6]
  • Coffee
  • Chicken + veggie wrap [4/4/3]
  • Tea
  • Tuna, apple, almonds [2/2/4]
  • Beef casserole + almonds [4/4/4]
  • Hot cocoa
  • Oats w/WPI, almonds, a few sultanas [3/3/4]

“Random rings” today. 3×3 and singles with 5 sec holds at the top every time I had to go outside for something throughout the day.

W

“DT”
12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg, Rx’d at 70kg)
x5 rounds

 
Time: 19:26 (PR: 16:07)

Notes
HPC and PJ form didn’t feel too bad. What I should have written in my notes last time was “never do this at the work gym”. Skinny, textureless, chromed bars do not make for a good or safe experience. I seemed like I spent more time wiping my hands between single reps and collecting toilet paper (poor man’s chalk) than doing the actual movements.

From round two on I used 20 kg dumbbells for the hang power cleans in the hope that distributing sweat between two bars might help. It kinda did, but to get a legitimate time it’s going to have to be with an oly bar.

Food

  • Oats w/WPI, apple, almonds [5/3/6]
  • Coffee
  • Veggie salad w tuna + olive oil [4/4/6]
  • Coffee
  • Apple, almonds, sardines [2/2/4]
  • Apple [0/2/0]
  • Chicken w veggies + olive oil [4/3/4]
  • Lots of Fee’s awesome hedgehog [0/6?/0]
  • Chai tea

W

Deadlift 7 x 1
1 @ 107.5 kg
1 @ 115.5 kg
1 @ 120 kg
1 @ 125 kg (fail)
1 @ 125 kg
1 @ 130 kg (fail)
1 @ 127.5 kg (fail)

Notes
A 1RM with the slippery, skinny, fixed bars in the gym at work isn’t the same as 1RM on an olympic bar but it’s still plenty heavy – especially when you can’t drop the weight. :)

Food

  • Oats w/WPI, peanut butter
  • Coffee
  • Pumpkin soup w chicken + olive oil [4/4/6]
  • Coffee
  • WPI, apple, peanut butter [2/2/2]
  • Peppermint tea
  • Pork chop w veggies + olive oil [4/3/6]
  • One slice of fruit toast [0/1/0]
  • Cottage cheese, strawberries, almond butter [2/2/2]
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July 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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