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Posts Tagged ‘4x2miles

4:45 PM

Workout

3 x 7 Floor press e.s. @ 20 kg
5 x 3 Split jerk (alternating split)

  1. 42.5 kg
  2. 45 kg
  3. 50 kg
  4. 50 kg
  5. 50 kg

7:00 PM

Workout

“Thirteen”
13-7-6
Bar muslce ups (scaled to pull-ups + dips)
Parallet clapping push-ups (scaled to floor clapping push-ups)

Time: 9:21.8

+

4 x 2 mile repeats

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

  1. 7:00 / 27.4 km/h
  2. 6:50 / 28.1 km/h
  3. 6:50 / 28.1 km/h
  4. 6:34 / 29.2 km/h (Grr!)

Split details are broken across two entries: one, two.
Last time: August 20 2009

Notes

Floor press was just fine and dandy. Jerks were about what you’d expect from a movement I haven’t ever given regular attention to. I tried to keep my form quick and tight, but it was lacking in the later sets (lumbar hinge fault).

After dinner I ran down to the park for “Thirteen”, which sounded like it would be easy enough with subs. The truth is that although my pull-ups were strong (chest to bar), my kip is wild, untamed and difficult to keep going efficiently. Really got to make sure I do more of these. Really need a bar in my backyard again. So I subbed CTB pull-ups and bar dips to sternum as best I could. I figured that the clapping pushups would be broken but decent. What I didn’t factor was how tough the bar dips would be on the shoulders and triceps, so I swallowed my pride and did regular push-ups … in broken sets. Still, it’s not a bad one. It “feels” gymnastic for sure – riiight in the top of the triceps, below and behind your shoulder. ;)

Run back, change shoes and set up the bike trainer.

Interval 1: 27-28km/h steady. Interval 2: 28-29km/h, buuuurn. Interval 3: … wait. Workout over? Crap. Reset the Garmin, check the workout. Edit. Save. Reset. Restart. Interval 3: 27-29 km/h struggle to get back into a rhythm with shot expctations. Interval 4: Stare at the computer. Find a quiet place inside. Get nice and comfy in the pain cave and work hard on stifeling any and all thought. The computer will tell us when it’s time to stop. 29+ all the way through. No music tonight.

Food

  • 2.5 egg omelette, macadamia nuts, coconut cream
  • Chai tea
  • Big salmon and veggie salad w mint, rosemary, spinach, onion, carrot, broccoli, cauliflower, olive oil etc + coconut cream
  • 3 chicken drumsticks w veggies + olive oil
  • Coconut cream, macadamia nuts, 1 carrot, 1 white peach
  • Decaf tea
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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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