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Archive for the ‘Crossfit Endurance’ Category

Mack’s 20:10

20 seconds on, 10 seconds rest for 8 km (5 miles)

Time: 18:21
Splits etc here.

Notes

That was … painful.

Food

  • Chicken, almonds, 4 small oranges, 1 kiwi fruit
  • Coffee
  • Chicken Caesar salad
  • Salmon w ginger butter and veggies
  • One of Fee’s bread & apple mini puddings w orange butterscotch sauce
  • Chai tea, 1 piece hedgehog
  • Hot cocoa
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M
Bike (trainer)

Workout
Warm up for 10 min, then:
90 seconds on
90 seconds off
x 6 rounds

Results:
1. 0.84 km
2. 0.84 km
3. 0.83 km
4. 0.83 km
5. 0.81 km
6. 0.83 km

Random extras
3 x 5 Ring dips
1 x 1 DL @ 100 kg
2 x 5 DL @ 70 kg

Food

  • 2 eggs, 2 carrots, 1 cup blueberries
  • Coffee
  • Sardines, almonds
  • Left over chicken stir fry w veggies (no noodles)
  • Almonds
  • 3 saussages, 1/2 T-bone steak, big salad
  • Chai tea
  • Almonds, carrot
  • Hot cocoa

M+
Bike

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

Results
1: 8:34
2: 8:41
3: 8:39
4: 8:15
Split details

End

Notes
Hard to know exactly how to pace early on. It’s easy to look at the notation for these workouts and think they’ll be very quick, and they are compared to a lot of CF WODs, but they aren’t something you can just do before going to bed (duh!). Looking negligibly easy on paper but being truthfull painful could be the reason these got procrastinated into not happening for so long.

An interesting note on on tempo and an explanation for the last effort: First three intervals are “best steady pace”. The last one is with cadence paced to music. More hurty, but actually better psychologically. Check the cadence/speed graph below the player. 2 x Well It’s True That We Love One Another; the kick up at the end is Black Math. Thanks Jack. ;)

Food

  • Oats w/WPI, blueberries, apple, almonds [4/5/8]
  • Coffee
  • Dark chocolate muffin [0/3/1]
  • Lamb souvalaki [3/4/4]
  • Coffee
  • Two apples, almonds [0/4/6]
  • Lamb shanks w veggies + almonds [4/3/6]

M
Bike

After a week off…

TT to Neil’s house and back
CFE: 40km time trial.

Notes
My place to Neils – and back – route as prescribed by the Garmin. Crazy back roads on the way there. Crazy misdirection and second guessing the machine on the way home. Possibly themost convoluted route ever, and because of the backtracking and slowing to read street signs it was far from a true ITT, but it was a good hard tempo in the wind and fun to be back out on the bike, cutting through the night.

GPS data.

Tags: , ,

M – Bike

8 x Hill repeats
Edgewater climb. Alternating in / out of the saddle.

Notes
In bed by 10:30 last night, with Claire sleeping almost til 7:00, I was torn between wanting to hang around and play (and give Fee some morning time) and wanting to get out the door. Felt colder than the official 8°. There’s really just nothing else in training on the same pain-scale as bike intervals or hill repeats. Uncomfortable yes, but nothing like the godawful burning you get with persistent anaerobic efforts (rowers – yeah, ok).

Having the split data makes comparing in and out of the saddle data interesting. Out of the saddle is faster until fatigue sets in. After that point sitting and spinning is more effective.

Food

  • Oats w/WPI, almonds, apple [5/2.5/6]
  • Coffee
  • Chicken + veggie wrap [4/4/3]
  • Tea
  • Tuna, apple, almonds [2/2/4]
  • Beef casserole + almonds [4/4/4]
  • Hot cocoa
  • Oats w/WPI, almonds, a few sultanas [3/3/4]

W

7 x 1 Hang Power Clean
1. @ 50 kg
2. @ 55 kg
3. @ 60 kg
4. @ 62.5 kg
5. @ 65 kg
6. @ 67.5 kg (Fail)
7. @ 60 kg

Notes
All good up to 65, although my stance moved a little wide on the catch. 67.5 just wouldn’t come up though. I don’t think it was for lack of strength, but technique. It would be really good to have someone to coach me on this. I had the same problem last time.

+
 

CFE/bike

2 x 12 min on : 2 min off
Interval 1: 4.2 km @ Avg 21 / Max 25.4 km/h ♥166/171
Interval 2: 4.13 km @ Avg 20.7 / Max 27.1 km/h ♥166/177

Pearl Jam, VS

Food

  • Oats w/WPI, 1/2 apple, strawberry, almonds [4/3/6]
  • Two sausages w onion in bread [3/4/2]
  • 1/3 cup of yoghurt [1/2/1]?
  • Coffee
  • Omelette w mascapone + salmon [3/0/2]
  • 500g steak w roast veggies + glass of red wine, 1 tsp almond butter [6/3/4]

Bike: MTB trainer

CFE: Lactate shuttle
5 Min on, 2:30 Min off,
6 Min on, 3 Min off,
7 Min on.
Done.
 
Lactate shuttle

It’s hide and seek against yourself.
How hard is ‘all out’? How do you hit empty on the last pedal stroke, like an F1 crew trying to pin the car into the final lap on vapor? It’s a learning experience, and an assessment of honesty and intent.

Food

  • Oats w/WPI, almonds, grapes
  • Coffee
  • Left over chicken stir-fry on rice + almonds
  • Coffee
  • Sardines, almonds
  • Fee’s beef and veggie stew
  • PWO: Fee’s apple crumble and sugarless custard + WPI

September 2019
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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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