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Posts Tagged ‘1HOHS

I remember kettlebells and conditioning being fun.
My legs don’t.

2:00 of each:
KB C&J long cycle @ 16kg e.s.
KB Swing @ 24kg (20 two-hand, alternating every 5 thereafter)
Air squats

5 x OHS @ 16kg KB e.s.

10 RMM
10 Steps Walking Lunge
10:00 AMRAP
= Juuuuust under 3

 

Interesting to note: VMOs feeling really worked after this. I’m gonna be sore the next couple of days.

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4:30 PM

Warmup with 16kg KB

Workout (via CFE via CFFB)

3 Power cleans @ 50 kg (Rx: 84 kg)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
AMRAP in 15 min

Rounds = 2.75

Extras

1:00 Supine ring plank
1:00 (total) Ring support
1:00 (total) Prone ring plank (FLR)

10 Blind deadlifts @ 50 kg, 2 sec pause at top
10 Steps 1H overhead lunge @ 16kg (5 steps es)
10 1H overhead squats @ 20kg (empty barbell, 5 es)

Notes

Doing the pull-ups on the rings made this tougher, but all in all it’s a good one. Push-ups are still the brake, but getting stronger. :) I made a point of not being particularly careful with pacing, staying just shy of failure.

The gymnastic extras were really just the product of curiosity, a really nice afternoon and a set of rings hanging from a leafy fig tree, but they’re (always) a reminder that these things are really worth doing too. There’s a lot to be said for “playing”.

Food

  • 3 scrambled eggs, macadamia nuts, butter-sauteed silverbeet, carrot
  • Apple, macadamia nuts
  • Grilled eggplant w ham, sardines & cheese
  • Tea
  • 1 TimTam
  • Apple
  • Roast lamb, veggies & olive oil
  • Small piece of Fee’s butterscotch pudding w cream
  • Cottage cheese w macadamia nuts
  • Tea
  • Hot cocoa

W

Exercise Sets/Reps/Dist Weight/Time
SB Renegade Row 3 x 5 reps es 0 kg
SB KB press 3 x 10 reps es 16 kg
Turkish Get-up 2 x 7 reps es 16 kg
Russian Twist 3 x 15 reps es 16 kg
Good Mornings 50 reps 16 kg
1H OHS 10 reps es 16 kg
1H Rack Squat 15 reps es 16 kg
Goblet Squat 25 reps 16 kg
Rack Lunge (left) 25 reps 16 kg
Rack Lunge (right) 25 reps 16 kg

W
G

Basically…
Making up for yesterday.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3×5 reps 20 kg
Lunge matrix (normal) 5 reps 0 kg
Lunge matrix (low) 5 reps 0 kg
Lunge matrix (sampson) 5 reps 0 kg
Lunge matrix (jumping) 5 reps 0 kg
Exercise 0 reps 0 kg
BB Windmills 3×5 reps es 20 kg
Med Ball Crossover Pushups 3×5 reps es 0 kg
BB 1 hand OHS 3×5 reps es 20 kg
Knees to Elbows 3×5 reps 0 kg
OH figure 8 walk 3 laps 40 kg

 

So…
The 1H OHS were tough but good. K2E was surprisingly good and the figure eight walk surprisingly hard.

Food

  • Muesli
  • Coffee
  • Sushi

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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