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Posts Tagged ‘1HSwings

I haven’t been sleeping the best lately. I’m not worried about the wrap up with LP, or the next job (whatever it might be), but I am excited. Excited and maybe a little impatient. This morning I work up at 4 and could not get back to sleep. I thought about REA, Google, ANZ and the NAB. I thought about designing Neil’s HTFU kit. When I finally quieted my mind I lay there thinking nothing, and began to note a creeping awareness of the tension from last weekend’s racing and a week of office-chair sitting in my legs. All four quadriceps under load from knee to hip, through and into my back. Hamstrings. A dull, muted, not-quite-ache.

At 5:30 I got up and went to the bathroom and stretched. Stretched some more. Got down on the floor and stretched. Got out the roller and wrung the living shit out of the fronts of my legs. Parasympathetic sweats, the shakes, grit teeth, you name it. And twice more, maybe half an hour or more it took. And then I went back to bed, slack and sleepy, and drifted off to sleep.

So, a little tired this morning:

With the 16kg KB:
10 x RTW each way
10 x Figure 8 each way
10 x One arm swing e.s.
10 x Two arm swing
10 x Clean and press e.s.
10 x Snatch e.s.
10 x Clean and jerk e.s.
10 x Goblet squat
10 x TGU (5 e.s.)
10 x OHS
10 x Clean and windmill

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10 Snatches
10 Presses
10 Swings
10 Jerks
10 Overhead lunges
10 Cleans
10 One-legged deadlifts
Each arm @ 16kg KB
x4 rounds

Oh— Did I mention it was 40° today? Well it was. 40° that is.

And we have a new car. It’s nice. Lots of room for kettlebells and bikes and bike stuff and tents and tent stuff. And suuuuper comfy, warmed seats for returning feeling to frozen buns on the way home from winter races.

Workout

The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds
Snatches and swings @ 16kg KB

Time:
12:26 including last minute rest (previously 13:14 w/10kg DB)

Notes

I just wanted to do some kind of conditioning WOD today. I went up to the gym this morning only to find the meditation group getting their meditation on. Would have loved to have joined them but… Crazy days at work. I still don’t know if I’m going to be able to make it to the Odyssey or if I’ll have to work through the weekend, but I’m hoping I will and doing what I can (not much at this late stage) in the mean time.

Felt good to be moving again. Going back to a wider range of movements and weight ranges is going to be a “significant adaptation”. Fingers crossed that means there’s still some specialisation in the legs.

Food

  • 3 eggs w butter & olive oil
  • Two carrots
  • Coffee
  • Big tuna, veggie and olive oil salad
  • Coffee
  • Sardines, two carrots, nectarine
  • Two chicken drumsticks, veggies, olive oil
  • Cold cocoa (soy milk)
  • Tea

October 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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