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Archive for June 2010

With a 16kg KB:

10 One-armed swings e.s.
10 Snatches e.s.
10 Cleans e.s.
10 C&Js e.s.
10 Press e.s.
10 2H swings
10 Goblet squats

5 strict ring pull-ups (from the knees)

Not much, but better than nothing.

3 x 5 Press: @40, 42.5, 40kg
1 x 10-15 Press @ 35kg = 8

+

Metcon < 20min:

“Hangover Cure”
20 Double-unders
4 OHS @ 30kg
6 DB Cleans @ 12.5kg DBs
8 Burpees
AMRAP in 10 min
= 4 and 20 double-unders

+

The Bastard @ 12.5kg DBs
AMRAP in 10 min
= somewhere in the high teens … or low 20s

Warmup

Row 5:00 = 222.5W avg @ 18 spm
5 x Front squat @ 55 kg

Workout

3 x 5 Front squats: @ 70, 75, 80 [one single only] kg
1 x 15-20 Back squats @ 65 kg = 15

+

Row 500m = 1:40.2

+

15m Overhead walking lunge @ 20kg barbell
21 Burpees
x 5 rounds

= 17:38

Slower than last time (16:24), but apparently with less suck. It was hard and the burpees were slow thanks to absolutely rooted hip flexors (thanks, squats!), but I never felt like I was going to die.

There was no way I was going to front squat 80kg for more than a single. I’m going to take that as a hint that it’s time to change up the rep scheme to 5×3.

Tags:

As it says in the post title.

4k, Fivefingers, mixed surfaces = 21:24

Tags: , ,

Warmup

Row 5:00 @ < 20 spm = 216.7W average (lengthening stroke = lots more power [like 15-20W])
10 Deadlifts @ 35kg

Workout

3 x 3 Deadlift @ 100, 105, 110kg
1 x 12-15 Deadlifts @ 90kg = 12

+

“Burpee Fran”
21-15-9
Thrusters @ 35kg
Burpees
= 10:47

Which is to say:

“Not enough sleep and too much work.”

Warm up

Row 5:00 < 20 spm

10 Squats
10 Sit-ups
10 Pushups
x3

5 x Back squat @ empty bar
5 x Back squat @ 50 kg

Workout

3 x 5 Back squat @ 60, 65, 70 kg

Then…

Row 500m
21 Push press @ 42.5 kg
Row 500m
15 Push press @ 42.5 kg
Row 500m
9 Push press @ 42.5 kg

= 15:05 (previously 16:35)

Notes

Obviously not as bad as it felt! Back squats were solid work but still felt sub-maximal… Plenty of time yet.

Food

  • 3 eggs in butter w/olive oil
  • Carrot
  • Tea
  • Coffee (double)
  • Muesli w fruit and yoghurt
  • Big chicken + veggie salad (PWO)
  • 1/4 chicken w/veggies
  • Chai tea
  • Tea
  • 1 biscuit

DOMS like someone worked my legs over with a meat tenderiser in my sleep.

I have a good news story from the commute this morning. The final part of my route ends with a long downhill into an intersection with a split left-hand turning lane (remember: we drive on the left). Both this road and the intersecting road are pretty heavy with truck traffic, so if there are trucks coming from behind, I normally hop the gutter and take the bend on the footpath so that a) they don’t have to worry about where I am and b) they don’t kill me by accident.

This morning I was coming down the hill and I hear the sound of a big one engine braking pretty hard behind me, which is nice because it means that he’s making an effort to let me through the corner safely rather than passing me and squeezing me out on the bend.

I do the usual curb hop and rejoin the road a few hundred meters down. No sooner have I done so than the same truck honks me. I look over and catch the driver giving me the truckie’s “thanks mate” wave.

I’m posting this to remind everyone that the roads aren’t totally fully of assholes, that it pays to be courteous, and that if someone is nice to you, a little sign of gratitude can go a long way. Sometimes we need that reminder.

Tags:

Pretty damn sore in the quads from yesterday, so I was looking forward to presses today.

Warmup

15 squats
10 sit-ups
5 push-ups
x 3 rounds

3 x 5 press @ 30, 32.5, 35kg

Workout

3×5 Press @ 42.5 (near-fail on the final rep each time, previously 40, 42.5, 45kg)
1×10-15 Press @ 35kg = 10 (previously 12)

Then:
21-15-9
Swings @ 28kg
Step-ups @ 30kg BB / 20″ box
Power-clean & Jerk @ 30kg BB

= 19:57

Notes

A little disappointing not to be able see numbers go up on the press today, but given yesterday’s load it’s understandable. The metcon WOD was a bunch of fun. I’ve missed doing things like C&J for time. Heavy swings felt great combined with the lighter bar work.

Food

  • 2.5 eggs in butter, carrot, coconut cream
  • Coffee (double)
  • Big chicken + veggie sala with avocado and pesto
  • Coffee (double)
  • Walnuts
  • 1 piece of violet crumble
  • Walnuts, coconut cream
  • Beef + veggie stir fry (no rice)
  • Tea

June 2010
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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: 24:05 (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

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