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Posts Tagged ‘3×3

Warmup

Row 5:00 @ < 20 spm = 216.7W average (lengthening stroke = lots more power [like 15-20W])
10 Deadlifts @ 35kg

Workout

3 x 3 Deadlift @ 100, 105, 110kg
1 x 12-15 Deadlifts @ 90kg = 12

+

“Burpee Fran”
21-15-9
Thrusters @ 35kg
Burpees
= 10:47

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Workout

3 x 3 deadlift = 95, 100, 102.5 kg
1 x 15-20 deadlift for reps @ 85 kg = 15

+

3 x 30:30 mountain climbers
3 x 30:30 DB hang power snatch @ 15kg DBs (typically got 5 reps)
3 x 30:30 DB overhead forward / back lunge @ 12.5kg DBs (typically got 2 reps e.s.)

+

10 minutes of pseudo strength-endurance style ride home in the cold (awesome after getting really hot in the gym)

Notes

3×3 DL felt good. The solid 15 was tougher than expected, and I’m glad I didn’t start with 90 on the bar. Speaking of the bar (at work), it’s bending. If things sort themselves out monetarily in the next few months I think I’ll invest in a Penderlay bar and Buffalo bumpers.

The OH dumbell lunges are surprisingly suck-tastic after the rest of that. Really, really hard. Got some good ideas on specificity from this video:

I’ve done mountain climbers in the past, probably never with the requisite intensity (this was in my pre-CF days), but it took seeing them there like that to make me realise just how much they look like riding a bike hard. Done right they feel very similar to hard, high rpm, out-of-the-saddle efforts on a trainer… Good good.

I’ve been taking a few days off to fight off a head cold. I wouldn’t say that I didn’t get sick, but I definitely haven’t been anywhere near as bad as some of the poor guys at work. Here’s how I tried to kick the remainder:

Workout

3×5 Back squat: 50, 55, 60 kg

+

10 broad jumps
5 power cleans @ 50 kg
x 3
= 6:30ish

+

10 Sott’s press @ 20 kg
3 Handstands
x 3 (not for time)

Notes
Squats seem under-weighted, but I still wasn’t feeling 100%. Focussing on getting down deep in the hole because of that last ‘uncounted’ rep from last time. Also thinking ‘back’ a-la box squats, and really feeling it in the backs and insides of my legs (not hamstrings, not VMO … not sure).

8:00 AM

Workout

7 Turkish get-ups (each side) @ 17.5kg

+

1:00 Man-makers @ 20kg dumb-bells (no row)
1:00 Double-unders
x 5 rounds

Score (MM / DU):

  1. 7 / 62
  2. 5 / 45
  3. 5 / 41
  4. 4.5 / 38
  5. 3.5 / 34

+

Row 500m:
1:35.7 @  35spm  @  398.8 Watts average

+

Handstand practice

Notes

TGUs were hard enough to require focus and good breathing.

Pete’s 10 minute killer was big improvement over last time. The better man-maker scores can be attributed to the lack of the renegade rows, but the DU scores are up by ten per round on average.

The row finally rids my sidebar of a mysterious but horrible lie. There’s no way I ever rowed a 1:28.9 500m, and I’m confident in calling this a legit PR. Felt good almost all the way through, and a full two seconds faster than Pete’s. I guess it’s awwwwn. ;)

Handstands, as usual, need work.

 

9:00 PM

Workout

Back Squat 3 x 3 @ 70 kg (high bar, A2G)

CFE – Bike: trainer

4 x 5min:3min intervals

  1. 2.50 km
  2. 2.59 km
  3. 2.61 km
  4. 2.71 km

Full data log at Garmin Connect

Notes

Squats were good. More challenging than expected until I realised my old numbers are low bar. High bar feels more natural and more widely applicable. Dan John’s cues from his From the Ground Up are very useful:

Now, lower yourself down. How? Well, I teach young lifters to think that their feet were stuck to the ceiling and they would have to pull their butt to the ceiling. Sure, an odd image, but it works. What people discover at this moment is a basic physiological fact: the legs are NOT stuck like stilts under the torso. Rather, the torso is slung between the legs.

Intervals are starting to feel “normal”, which is nice. Note that “normal” doesn’t denote any absense of “painful”.

Food

  • Two eggs, handful of almonds, a little chicken, a strawberry and a mouthful of coconut milk
  • Coffee
  • Big chicken salad, 1/2 a cup of coconut milk
  • Big handful of almonds
  • Apple
  • Coffee
  • 1.75 home made pita pizzas (chicken and avocado, ham/cheese/tomato
  • Tea

Warmup
10 snatch grip DL @ 20 kg
10 DL @ 20 kg
15 2H KB swings @ 24kg
5 1H KB swings es @ 24kg

Workout
Deadlift:
5 @ 70 kg
5 @ 90 kg
5 @ 100 kg

5 @ 100 kg (oops, that should’ve been 3x)
3 @ 102.5 kg
3 @ 105 kg

Extras
5 KB cleans @ 24 kg es
3 KB clean & jerk @ 24 kg es

Food

  • 3 eggs, 1/2 an avocado, 1 pear
  • Coffee w baby marie biscuit
  • Coffee
  • Left over chicken stir fry, almonds, a slice of ham, a little rice, 1 carrot
  • Tea
  • 3 pork gyoza
  • 1 x beef terryaki don (1/2 rice)
  • Chai tea
  • 3 chicken spring rolls, Thai green curry w roti bread and a little rice
  • Chai tea
  • 1/2 a slice of hedgehog
  • Eggplant w sardines & cheese w olive oil
  • 1 slice hedgehog + 1 kiwi fruit to remove raw eggplant taste :(

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G

Basically…
5 x skin the cat
3 x 3 strict pull-ups, 5 sec hold and negative at the end of each set
5 x K2E

Food

  • Oats w/WPI, almonds, apple [5/3/6]
  • Coffee
  • Beef sausages w cauliflower + cheese puree [4/2/4]
  • Coffee
  • 1/2 square of 85% dark chocolate
  • 1 slice carrot cake (and a few crumbs) [0/4/1]
  • Tea
  • Roast lamb w veggies and olive oil [4/3/4]
  • Hot cocoa
  • Cottage cheese, pear, almonds [2/2/4]

M
Bike

Hard ride into the city. With decent traffic light luck I can make it to work in ~6 min, and into the heart of the CBD at the height of rush hour in around 20 (MTB). Not bad.

W

3 x 3 Deadlift
3 @ 95 kg
3 @ 105 kg
3 @ 115 kg

12-9-6 Deadlift
12-9-6 @ 75 kg

 

Notes:
First day of the great IF experiment! The idea is to keep rough zone proportions, biasing the day’s carbs toward the post-workout meal if possible. Eat when hungry for the most part with the addition of two 16-20 hour fasts a week (currently planned for Tuesday and Friday). Will continue to try to keep sources paleo and pay attention to sleep. Should be interesting.

Food [P/C/F]

  • . . . 16 hr fast
  • Green tea
  • Coffee
  • Kanga bangas w cauliflower mash, olive oil and macadamias [4/1/8]
  • Sardines, almonds [2/0/4]
  • Grapes [0/1/0]
  • Blue grenadier w tomato, pineapple and dill salsa, w corn on the cob & baby spinach + macadamias [4.5/4/8]
  • Nectarine, WPI shake, almonds [2/2/4]

Felt surprisingly un-hungry until about 1:00 (w 30 min to go). Felt very good, energy fine, mentally nice and sharp, ‘light’.


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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