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Archive for September 2009

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After four days off…
Row 1,000m. Focus on technique and power.

5×5 Front squat
5 @ 57.5 kg
5 @ 60 kg
5 @ 65 kg
5 @ 67.5 kg
5 @ 70 kg

+ 15 burpees

Notes
Fairly under whelmed at not making it up to BW, but just saw that 5 at 70kg is equal to my old 5RM PR. Finding it hard to be too annoyed with that.

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Grand final BBQ at Mick and Jo’s house.

 

 
Awesomely tight and hard-fought game. Go cats!

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Basically…
I promised Doug we’d do a session this morning. I figured we’d make it something simple. I forgot to remember that simple doesn’t mean easy:

Workout
OH Walking lunge the length of the gym @ 35 kg BB (Doug: 20 kg)
Broad jump back to start
Farmer carry the length of the gym @ 2 x 22.5 kg plates
Broad jump back to start
Bear crawl length of gym @ 2 x 20 kg DBs
x 5 rounds (and some extras)
(untimed)

Notes
Strong work from Doug today. Heavy is a different kind of hard, and he did well with the same weight as I used – shoulder flexibility being the main limiter on his OHWL.

Food

  • Cottage cheese, blueberries, pear, mandarin, almonds
  • Coffee
  • Coffee
  • Ricotta and spinach stuffed maryland chicken w salad + beef pie
  • Coffee
  • Apple
  • Grilled fish w butter/ginger sauteed veggies and a little rice
  • Small glass of port :)
  • Hot cocoa

Ride to Jeff’s. Then…

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Workout
10-9-8-7-6-5-4-3-2-1 each side of:
KB Snatch
KB Clean
KB Rack lunge
KB Jerk
One legged deadlift
All @ 16 kg KB
=~ 29:00

Then…

Step-up BB lunges
 

The step up to reverse lunge is harder than it looks. Not just because it’s a tricky stability move, but I kept forgetting (over-thinking) which foot was supposed to be lunging back.

Then…

20 Swings @ 20kg KB
30 Seconds plank
x 5 rounds

Notes
Fun times!

The 10! rep structure is always a mindfuck, but I felt like I paced it well. Neil was strong with the 20-bell and finished just ahead of me. Jeff made it look easy. Justin sucked it up like a champion while Jim paid the price for choosing the 24 and called Uncle at the 5-count round.

Inside quad crampage during the lunges. Very near grip-failure on the last set of the swings, but good to play with the boys again. Oh, and Neil carried his 20kg birthday gift 20km home in a crumpler. How’s that for extras? :)

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What Would Ross Enemait Do?
21-15-9: KB Swings, Burpees. @24kg KB
Focus on speed and intensity. Rest as needed between rounds to achieve no broken sets!

Notes
8.8 seconds faster and 4kg lighter than last time, with only 10 breaths rest between the 15 and the 9.

That can only mean two things:
1. It’s slower to pick up a dumbell.
2. I was breathing harder last time. ;)

Food

  • Apple, oats, blueberries, cinnamon, almonds
  • Almonds
  • Coffee
  • Small slice of banana bread
  • Coffee
  • Coffee
  • Ham and tomato omelette, two carrots
  • Hot cocoa
  • Oats, cinnamon + blueberries
Tags: , ,

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Workout
5 x 1 Shoulder Press
5 x 3 Push Press
5 x 5 Push Jerk
47.5 kg across

Notes
The first couple of SPs were hard, then it was all pretty good and simple really. Stronger with increasing sets last time. 50 kg on the bar next time.

Food

  • Two eggs, tea, apple, pear, handful of almonds
  • Chai tea
  • Coffee
  • Tandoori chicken breast, three small potatoes, small salad (PWO)
  • Coffee
  • Handful of almonds
  • Sardines
  • Chicken curry (jar) w rice
  • Two squares of milk chocolate
  • Tea

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Daniel
25 Push-ups (Rx: 50 pull-ups)
Run 400m
21 Thrusters @ 30 kg (Rx: 42.5 kg)
Run 800m
21 Thrusters
Run 400m
25 Push-ups (Rx: 50 pull-ups)

Time: 13:50

Notes
Significant scaling on the bookend gymnastic movements but: 1) No pull-up bar and 2) Weak push-ups. Operative word being weak today – both sets were broken.

I’d intended to do the thrusters with 37.5 kg, but 30 was plenty.

Food

  • Tuna, apple, pear, almonds
  • Coffee
  • Left over lamb stew w veggies + lots of extra silverbeet
  • Coffee
  • Almonds
  • Spaghetti bolognaise
  • Apple + blackcurrant pie (cheat night)
  • Chai tea

September 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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