OK GO!

W: The Bastard Returns, a warning?

Posted on: Wednesday December 23, 2009

Workout

2 x 20 Deck squats
50 x ‘The Bastard’ complex @ 10 kg DBs
3 x 20  Jump squats @ 35 kg BB

The Bastard = 17:18

Notes

I felt tired walking into the gym but shrugged it off. The bells didn’t feel extra heavy though and I figured if I could make it through the set unbroken the 15:00 benchmark would fall. I almost second-guessed the whole workout because it’s been a tightrope between training, sleep and sickness, feeling vulnerable after the antibiotics course, but I shrugged it off.

I didn’t take my hands off the bells once, nor compromise the plank position, but I was slower through the movements on account of spending more time catching my breath in the squat.

The jump squat finishers felt ok in the legs, but left me wrecked with HR through the roof after each set. I should’ve known better than to do the last one, but it’s just one set, right?

Food

  • 3 eggs, nectarine, walnuts, coconut milk
  • Coffee
  • Christmas jelly
  • Veggie salad w quiche and olive oil
  • Hot chocolate
  • Haloumi w/prosciutto and salad
  • Walnuts
  • Dinner at Touks: Lamb pizza w glass of white wine

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

December 2009
M T W T F S S
« Nov   Jan »
 123456
78910111213
14151617181920
21222324252627
28293031  

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: 24:05 (Feb 17)

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

Archives

%d bloggers like this: