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Posts Tagged ‘BackExtension

15 kg dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
15 kg dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
x 3 rounds

= ~ 12:00

First two rounds’ walking done on the treadmill. The waiter walks got pretty hard in the third round, especially with the midline abuse between them, but I didn’t expect to feel so full-body-tired in the evening.

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8:30 AM

Workout

Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time: 0:29:41

Last time: 28:39

 

Notes

Leg lifts are much more bearable than the Rx’d knees to elbows, but by the time you get to the thrusters your hips just don’t have the snap that they should, what with the heavy swings (done Russian style), back extensions and leg lifts. But you power through ok with breathing almost out of control. Then it’s burpees. I always intend to hit the burpees hard, but if the hips were lackluster before the thrusters they’re now fried. On top of that I’m riding the verge of failure with shoulders on fire from the push-pressing and thrusting. Burpees came in one set of five and twos and threes thereafter. Mark Adam’s came through the gym at this stage, saw me and asked “Do I need to call an ambulance?” I didn’t have the breath to reply. The DUs feel like they’re going to be impossible when all you want to do is double up and put your hands on your knees but they weren’t really hard: 25-20-5.

 

Food

  • 3 eggs, olive oil, almonds, apple
  • Coffee
  • Big chicken / waldorf / mixed veggie + avocado salad from the Truck Stop
  • Coffee
  • Small piece of chocolate cake
  • Almonds, carrot, sardines
  • 3 chicken drumsticks + salad w/olive oil
  • Small piece of a blueberry scone
  • Peach, almonds
  • Tea

G

Warmup
Row 5 min
Tabata push-ups: Min score = 4 (!!)

Workout
20 GHD sit-ups (Rx: 35)
25 Back extensons
x 4 rounds

Notes
DIY GHD: bench, swiss ball, leg curl machine. It’s probably a combined effect, but back extensions feel effortless compared to the sit-ups (obviously the range of motion is far less). The eccentric phase of the sit-up is the killer, and I feel it in the back.

Food

  • Oats w/WPI, apple, almonds [4/4/8]
  • Coffee
  • Tuna w big veggie salad + olive oil [4/4/6]
  • Coffee
  • WPI, two carrots, almonds [2/2/4]
  • Chicken stir fry w hokien noodles + almonds [4/6/6]
  • Tea
  • 3/4 cup of blueberries w two spoons of vanilla yoghurt

Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time:

0:28:39
Last time: 31:44 with no push-ups in the burpees

Notes:
Still too much resting towards the end. Almost revisited breakfast at thruster #30, burpees sucked like you always knew they would, but all in all happy with the PR given the legit burpees.

Food

  • Oats w/WPI, grapes, almonds
  • Coffee

W
M
G

Making up for Sunday 080720
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
sub: Sumo Deadlift Highpull 20kg
50 Kettlebell swings, 24kg
sub: 28kg
Walking Lunge, 50 steps
50 Knees to elbows
sub: leg lifts
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
sub: Thrusters 20kg
50 Burpees
scale: no pushups
50 Double unders

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Sumo deadlift high pull 50 reps 20 kg
KB Swings 50 reps 28 kg
Walking Lunge 50 steps 0 kg
Leg Lifts 50 reps 0 kg
Push Press 50 reps 20 kg
Back Extensions 50 reps 0 kg
Thrusters 50 reps 20 kg
Burpees (no pushup) 50 reps 0 kg
Double Unders 50 reps 0 kg
Time:

0:31:44

 

So…
Holy crap that was hard. The swings were pretty heavy, but solid until some degradation of from in about the last 10 or so. Back extensions really smoked my hamstrings and then the trusters were just … yeah. They came in tens. I walked over to see what’s next and groaned aloud when I saw ‘Burpees’. Jim laughed, and encouraged me as I did them 5 at a time, no pushup after the first five and gasping on hands and knees in between. Totally gassed. Double unders were a mess with a too-short rope. Too much rest between stations but all in all a really great workout.

Food

  • Oats w apple, protein, nuts
  • Coffee
  • Tuna, sardines, pear, nuts
  • Spaghetti bolognaise
  • Apple and cheese
  • Tea

W
G

Tuesday 080617
Five (Rx: 7) rounds for time of:
34 kg Shoulder Press, 21 reps
(sub: 25 kg)
21 Back extensions

Exercise Sets/Reps/Dist Weight/Time
Shoulder Press 11 reps
5 reps
5 reps
34 kg
30 kg
27.5 kg
Back Extension 21 reps 0 kg
 
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
 
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
 
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
 
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
Time:

0:19:57

 

So…
I lost a bit of time switching weights in the first round and only got five rounds in before Fee arrived to pick me up. I couldn’t hang around for the other two because our house sold today and I had to get home and sign contracts!

34 kg didn’t sound too heavy for pressing, but it’s been a long long time since I’ve pressed for any more than 5 reps at a time, and by comparison 21 feels like a lot. 25kg felt just about right.

If there’s been a lesson of the past two days it’s in the demonstration of the role stabilising muscles play in major movements. Pressing is hard with a tired back. Burpees are hard when your abs don’t want to hold your body straight. Good stuff!

M
G

Run 800m
50 back extensions
50 situps
Three rounds

 

Exercise Sets/Reps/Dist Weight/Time
Run 800 m (treadmill, incline: 2.0) x 3
Back Extension 3 x 50
Sit-ups 3 x 50
Time:

0:32:30

 

So…
Sore as can be in the calves from the run the other day but somewhat ironically running is one of the few things that doesn’t hurt. I couldn’t believe 32 on the watch – it felt a lot faster – but the final round was pretty broken and every run I guess I spent some time waiting for the treadmill to come up to speed.

Food

  • Muesli w/protein, peach, nuts
  • Avocado, chicken, cheese, beetroot, cucumber wrap
  • Coffee
  • 2 small pieces of bread w balsamic + oil
  • Veal, mushrooms, 1/2 small potato
  • Two glasses shiraz
  • Chocolate pear tart
  • Affogato

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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