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Heavy fuel

Posted on: Monday August 30, 2010

Warmup

Skip 3 min
20 Deck squats

Deadlift: 5 @ 55kg, 100kg

Workout

5-3-1 Deadlift @ 105, 115, 125 kg

Then:
21-15-9
KB Swings @ 28kg
Step-ups (e.s.) @ 40kg (2x 20kg DBs)
Power clean and Jerk @ 35kg
=  26:15

Food

  • 3 eggs in butter, 3 strawberries
  • Strong cappuccino
  • Pear, mixed nuts
  • Left over beef pie w hazelnut pastry
  • Strong cappuccino
  • Beef stir-fry w a little rice
  • Tea
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4 Responses to "Heavy fuel"

Solid Workout! Nice

Hows life treating you?

I’m pretty sore everywhere behind midline today, from the bottom of my skull to the back of my knees. I guess that’s a good thing.

Life is treating me really, really well. :)

Family is keeping me busy and I think I have a path in sight for returning to decent bikefitness. I should have a new road bike by Christmas and hope to do some criterium racing during the warmer months.

I’ve been a bit over the whole mainsite obsession with the games, but I also feel like that gives me an excuse to get the GPP monkey off my back a little and get slightly more specific with what I’m doing. But regardless, it’s all a lot of fun.

How about you? Last time I checked your blog you were doing all kinds of impressive stuff.

Good to hear Steve. I’m with you on the mainsite, I have really moved away from it and long gone are the days where I would be refreshing every minute to see what was posted.

I started training at Crossfit Melbourne 4 months ago and absolutely love it. Just enjoying training and dropped the obsession with pb’s and times and weights. Just enjoying working hard and getting fit. Good people, good trainiers and lots of hard work.

I’m flat out on the family side to, life is chaotic with 3 boys but plenty of fun. You wouldn’t want to be out of shape with 3 boys in your henhouse I can tell you.

Keep up the good work, did I see Pete your brother posting a workout for the first time in a long time?

[…] Clean & Jerk @ 30 kg BB – alt. push jerk, split right, split left = 23:05 (PR 20:54, also previously done heavy) Tags: Jerk, PowerClean, Push-Jerk, StepUp, Swings LikeBe the first to like this […]

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August 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: 24:00

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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