OK GO!

Archive for July 2011

No workouts or rides since last post and no fasting on Friday after our design group movie night, or over the weekend.

But last night I think I slept for a good nine hours. Today it was almost 20°. We spent the entire morning at the zoo, the afternoon at the park and my mountain bike has a spankin’ new XTR bottom bracket in it. Things are looking up.

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5 Deadlifts @ 70kg
5 Deadlifts @ 80kg
5 Deadlifts @ 90kg

Run 800m — fail @ 600m on treadmill 16 (km/h?)
Rest 2:00
Run 800m — fail @ 600m on treadmill 14 (km/h?)
Rest 2:00
Run 800m  on treadmill: 700m @ 12 + 100m @ 14

Owies.

Deadlifts felt fine, but I completely underestimated the runs. I can run 400m pretty hard and figured I’d be able to hold on until 800 if I could fight off the panic. What I didn’t count on was said panic kicking in around 500m. Dropping 2 km/h (I’m just guessing that’s what the numbers on the treadmill mean) seemed reasonable. Nuh-uh: Twelve. Twelve? Twelve, but with enough left in the tank to go hard the last 100m.

Because I’m doing the workout of the day on the day its posted, I didn’t see the running coming and had to run without shoes. That was kind of a big mistake. Rubbed the pads off most of my toes and have a rather large and painful blister under my left forefoot. Also: spray on skin is the best and worst thing ever.

The morning fasts are no problem, although I had wound up with pasta for dinner and it didn’t fill me up nearly enough so sneaky tin of tuna and a slice of cheese around 10:30pm. NABD.

Tags: , , ,

5 Press @ 30kg
5 Press @ 35kg
5 Press @ 40kg

“Jackie”
Row 1,000m
50 Thrusters @ 20kg
30 Pull-downs @ weight stack random number generator in lieu of pull-ups
= 9:42

Notes

Falling back on a basic Wendler 5/3/1 courtesy of strstd.com and a bit of ye olde maine site. I just haven’t been committed enough to make bike training work with the consistency it needs. It hurts more than conditioning, it doesn’t have an immediate pay-off and — and this is the big one — the time windows for doing it are compete directly with family, sleep and project time. So until I can get back onto that properly, it’s back to the old staples of upstairs lifting, jumping and running. The rules are: go hard, be consistent, don’t drop a ride in favour of gym, don’t fall into the obsessive traps that can come with CF (must get stronger). Just turn up and get it done.

I’ve also been reading a little bit about Leangains and have decided to have a bit of a tinker with the method. Basically a condensed eating window with a 16-ish hour daily fast, a little protein before the workout and the biggest carb load placed immediately afterward, the make-up of everything else will be straight paleo. Not aggressively low carb, but it’s going to turn out that way regardless. I’ll try to take a photo in the next few days to help keep an eye on any change in body comp. Don’t expect to see any such thing posted here anytime soon though.

5-3-1 Deadlift @ 85, 105, 115 kg

30 x Thrusters @ 20kg (sub for 11.5kg wallball)
30 x Squat snatch @ 25kg (rx: 35kg)
= 7:22

Warm up

10 Step ups e.s.
10 Box jumps
10 Push ups
40 Squats
Row 1,000m

5 x Front squat @ 35 kg
5 x Front squat @ 55 kg

Workout

Front squats
1 @ 75kg
10 @ 40kg
1 @ 85kg
20 @ 30 kg
1 @ 80 kg
30 @ 30 kg

The singles were heavy enough for pause on the way up. I’ll admit to being a little conservative because it’s been a long time between drinks on the front squats and it was hard to guess exactly how much would be in the legs after each of the high rep sets.

Speaking of the high rep sets. 10 was fine. I had a little – mild – pain in the front of my right hip around 12 or so reps on the set of 20. Using a wider stance and driving my knees outward helped. The set of 30 hurt, more from the discomfort of the rack position than any serious difficulty moving the weight.

15 kg dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
15 kg dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
x 3 rounds

= ~ 12:00

First two rounds’ walking done on the treadmill. The waiter walks got pretty hard in the third round, especially with the midline abuse between them, but I didn’t expect to feel so full-body-tired in the evening.

Aiming for 50, and almost got there before the Yoga class came and threw us out.

45 Bastards @ 10kg DBs
= 13:13

Doug got a good 3-35 in with the 5kg bells in the same time.


July 2011
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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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