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Archive for October 2009

7:00 AM

Tempo

16.7 km @ 90%
MTB on the road: Footscray – Williamstown Beach
31:10
GPS data

Food

  • Kangaroo, apple, apricot, a few grapes, macadamia nuts
  • Grilled salmon w a couple of veggies
  • Coffee
  • Lots of fruit, three saussage rolls
  • Big plate of salad, three satay chicken pieces
  • Roast chicken, salad, carrot, celery tzatziki
  • Fruit salad, three small date piklets, berries & yoghurt
  • Coffee
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Workout

7 DB deadlifts
7 DB power cleans
7 DB rack squats
7 DB swings (2 hand)
x 7 rounds @ 25% BW DBs (17.5 kg)

Time: 15:00.3

Notes

How to hate Coach Fu.

Food

  • 3 egg omelette w olive oil, grapes, macadamia nuts
  • Coffee
  • 2 carrots
  • 1 square of flourless hazelnut chocolate cake, 1 cashew, cranberry, chocolate ball, 1 square lemon slice
  • Tea
  • Coconut milk
  • Hot Poppy big breakfast w avocado (2 eggs, bacon, spinach, chipolatas)
  • Sardines
  • Chicken laksa
  • Hot cocoa

Workout

High bar back squat

1 @ 70 kg
2 @ 70 kg
3 x 3 @ 70 kg

1 @ 75 kg
1 @ 80 kg
1 @ 80 kg

+

5-4-3-2-1
KB Push-press (each side)  @ 24 kg

Notes

80 kg felt heavy for singles. Not good. In fact it’s really, really weird given what my front squats are up. Big PRs with the bar in front, and a big drop in weight with the bar behind the neck. No clues as to why… Hmmm…

Food

  • 2.5 eggs, small white peach, 5 grapes, olive oil, macadamia nuts
  • Coffee
  • Kangaroo & veggie salad w avocado
  • Coconut cream
  • Tea
  • Sardines, apple, macadamia nuts
  • Chicken schnitzel (1/2 breadcrumbs removed), veggies, olive oil
  • 6 squares dark chocolate (50%)

Got to work all ready to rock and discovered that it’s rest day.

Coffeetime!

In the mean time, Neil’s been dropping mad ks.

Food

  • 2.5 eggs, apple, coconut milk, macadamia nuts
  • Coffee
  • Coffee!!
  • Chicken w roast veggie salad + avocado
  • Tea
  • Tea
  • Sardines, macadamia nuts
  • Zucchini ribbon bolognaise, with lots of veal mince
  • Small white peach, coconut cream
  • 1/2 a mango, cottage cheese, macadamia nuts
  • Hot cocoa
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4:45 PM

Workout

3 x 7 Floor press e.s. @ 20 kg
5 x 3 Split jerk (alternating split)

  1. 42.5 kg
  2. 45 kg
  3. 50 kg
  4. 50 kg
  5. 50 kg

7:00 PM

Workout

“Thirteen”
13-7-6
Bar muslce ups (scaled to pull-ups + dips)
Parallet clapping push-ups (scaled to floor clapping push-ups)

Time: 9:21.8

+

4 x 2 mile repeats

4 x 2 miles @ best possible pace.
Don’t slow more than 5 sec per set. Foul = 3:00 isometric squat.
2 min recoveries.

  1. 7:00 / 27.4 km/h
  2. 6:50 / 28.1 km/h
  3. 6:50 / 28.1 km/h
  4. 6:34 / 29.2 km/h (Grr!)

Split details are broken across two entries: one, two.
Last time: August 20 2009

Notes

Floor press was just fine and dandy. Jerks were about what you’d expect from a movement I haven’t ever given regular attention to. I tried to keep my form quick and tight, but it was lacking in the later sets (lumbar hinge fault).

After dinner I ran down to the park for “Thirteen”, which sounded like it would be easy enough with subs. The truth is that although my pull-ups were strong (chest to bar), my kip is wild, untamed and difficult to keep going efficiently. Really got to make sure I do more of these. Really need a bar in my backyard again. So I subbed CTB pull-ups and bar dips to sternum as best I could. I figured that the clapping pushups would be broken but decent. What I didn’t factor was how tough the bar dips would be on the shoulders and triceps, so I swallowed my pride and did regular push-ups … in broken sets. Still, it’s not a bad one. It “feels” gymnastic for sure – riiight in the top of the triceps, below and behind your shoulder. ;)

Run back, change shoes and set up the bike trainer.

Interval 1: 27-28km/h steady. Interval 2: 28-29km/h, buuuurn. Interval 3: … wait. Workout over? Crap. Reset the Garmin, check the workout. Edit. Save. Reset. Restart. Interval 3: 27-29 km/h struggle to get back into a rhythm with shot expctations. Interval 4: Stare at the computer. Find a quiet place inside. Get nice and comfy in the pain cave and work hard on stifeling any and all thought. The computer will tell us when it’s time to stop. 29+ all the way through. No music tonight.

Food

  • 2.5 egg omelette, macadamia nuts, coconut cream
  • Chai tea
  • Big salmon and veggie salad w mint, rosemary, spinach, onion, carrot, broccoli, cauliflower, olive oil etc + coconut cream
  • 3 chicken drumsticks w veggies + olive oil
  • Coconut cream, macadamia nuts, 1 carrot, 1 white peach
  • Decaf tea

Workout

CFE Anaerobic Endurance WOD

5 x 3 Deadlift @ 85% 1RM (110 kg) : Rest 3 min between sets

  1. 3 @ 97.5 kg
  2. 3 @ 100 kg
  3. 3 @ 105 kg
  4. 3 @ 107.5 kg
  5. 3 @ 107.5 kg

Rest 5 min

5 Power clean @ 75% BW (50 kg)
15 Push-ups
x5 rounds for time

  1. 0:53.6
  2. 1:03.1
  3. 1:29.8
  4. 2:04.6
  5. 2:20.2

= 7:51.3

Notes

Pretty sore in the hip flexors today. I guess that’s the pull for you, although it’s not where it hurt at the time.

The deadlifts were solid. Difficult with the work barbells, and 110 straight through might’ve been a possibility with an oly bar with some texture but it was still a legitimate strength workout.

The PC/PU WOD was really good. The weight felt good throughout the movement. Round one flew. Push-ups felt superhumanly fast and strong, slower in round two and degraged seriously in round three. Rounds 4 and five each included a missed rep caused by dropped knees when the elbows refused to lock out. I made sure I repeated them properly but push-up endurance is still the handbrake on any WOD that includes them in numbers. Always have been. At least they felt strong early on. I think last Cindy they weren’t flash from the outset.

Food

  • Sardines, coconut milk, almonds, apple
  • Tea
  • Coffee
  • Chicken veggie salad w avocado & pesto
  • Coffee
  • Indian take-away: rogan josh, butter chicken, tandoori chicken, some kind of onion cakes, a few spoonfuls of dahl, a bit of roti, and a little rice. Not paleo but damn good, and convenient in the timeframe we had to work with.
  • Tea

3:00 PM

Workout

Sprint 10m on the minute.
Each minute, add 10m – up and back, suicide touches.

18 rounds (didn’t start the 19th)

Notes

Really easy at the start. Really hard at the end (hip flexors and lower back especially – oh, and lungs).

Food

  • 3 eggs, olive oil, almonds, 3 small white peaches, coconut milk
  • Carrot, almonds, left over lasagna
  • Long macchiato, 1/2 piece apricot & almond cake
  • 2 tempura prawns
  • 1/2 a Chinese duck pancake
  • 300g wagu steak w steamed veggies and caramelized grapefruit
  • Glass of red wine
  • 3 cups of tea :)

It’s our 6 year anniversary today!


October 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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