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Posts Tagged ‘BodyRow

Run 5:00 on treadmill

10x
K2E
Burpees
DB Curls @ 12kg
Bench dips
Triceps push-down
Squat-walk-jump
Slam ball @ 8kg ball
DB Squats @ 14kg DBs
Biceps curls (I know!) @ 12kg
DB Press (seated) @ 14kg
Baseball cable
Swiss ball push-up / crunch

10x
DB Thrusters
Mountain Climber (2-count)
Box Jumps
Lateral bench jumps (overs)
Bench jump (overs)
Alternating mad ball push-up

Good fun with H, Arthur and Wilko in the Hotel gym at the W in Hong Kong. This has been a phenomenal conference with an amazing team. I’m pretty damng proud to work with these guys.

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30 x Clean @ 35kg (Rx: 42.5)
30 Body rows (Rx: Pull-ups)
Run 800 meters

= 38:13

Doug:
30 x Power clean @ 15 kg
30 x Lat Pulldowns @ light-moderate weight
Row 1,000m

= 35:00ish

AM

G

4 x 3 Ring pull-ups: strict, hold for a count of five at the top and bottom.

 

PM

W
M

“Randy” (scaled)
30 x Power snatch @ 20kg (Rx: 34kg)
5:34

Notes:
Went light and tried to keep an eye on form. Worked on some technique drills before and after to try to “de-program” out any bad pattern setting during the WOD. On one hand it wasn’t fast enough to be really intense, or slow enough to be perfect. On the other hand, form wasn’t abhorrent and it wasn’t without sweat. Still, it feels like the best bet is to pick a stimulus and go for it.

+

G

3 Ring body rows: hold for a count of five at the top and bottom
10-count support on rings
x 5 rounds

 
Then:
5 x 3 Ring push-ups (Bulgarian)

Food

  • Oats w/WPI, almonds, pear [4/4/8]
  • Coffee
  • Pancake w maple syrup ~[0/4/0]
  • Kangaroo steak, apple, carrot, zucchini, almonds [4/3/4]
  • Tea
  • Home-made rye flatbread pizza: ham, egg, cheese, tomato, herbs + nuts[3/3/3]
  • PWO: Strawberry, WPI and LSA shake [2/1/4]
  • Tea
  • Fee’s chocolate muffin ~[0/4/0]

W
G

Basically…
Met Jim up in the gym for a demo of ‘The Bastard’. Basically a push-up, sandbag clean and jerk, 1-2 lunge and repeat kind of compound. 4 sets of 10, the last one with an added plyo-crossover push-up as well before the C&J.

Exercise Sets/Reps/Dist Weight/Time
The Bastard 3 x 10 reps 23 kg
The Plyometric Crossover Bastard 10 reps 23 kg
Handstand practice
Hollow Rock 3 x 5 reps 0 kg
Two Hand Anyhow 5 reps e.s. 15 kg DBs
Supine Body Row 10 reps 0 kg
Push-ups 10 reps 0 kg
Ab-wheel Roll-outs (from knees) 7 reps 0 kg
Time:

not recorded

 

So…
The Original Bastard calls for a biceps curl and squat with the sandbag, which we changed to a full squat clean, and then later to ‘from floor to overhead anyhow’ after some conscientious objections about ‘full extension’. Two notes on the overhead lunges: 1. It’s difficult to keep your arms locked out with your palms facing inward; 2. It gets harder as the bag starts to get indented and sweaty. Not a bad sub for today’s prescribed Grace though.

Food

  • Oats w protein, pear, almonds [4]
  • Coffee
  • Small amount of left over pasta, pear [~6?], almonds [4.5], protein [4]
  • Banana, sardines (no fat)

W
M

Tuesday 080527
Run 1 mile
Then two minutes of each:
Row (calories)
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Exercise Sets/Reps/Dist Weight/Time
Run 1,600 m 7:40
Row 43 cal
Dumbell Thrusters 27 reps 12.5 kg
Medicine Ball Cleans 29 reps 9 kg
Double Unders 84 reps 0 kg
Body Rows (Rx: pull-ups) 27 reps 0 kg
Total time (incl. run, switching stations and rest):

0:18:55

Total score (cal + all reps):

210

 

So…
No time for a warm-up tonight but that was really good. Would have loved to have been able to do real pull-ups but it was good to be able to do a real row. It’s one of those ones you feel like you’re going to puke during but afterwards wonder if you could’ve gone harder.

Food

  • Oats w pear, protein, nuts [4/2xFat]
  • Coffee
  • Wrap: tuna, cheese, spinach, silverbeet, tomato, mint, basil, nuts [4]
  • Coffee
  • Nuts, 2 apples
  • Honey mustard chicken breasts and veggies w olive oil [~4]
  • Tea, one slice of carrot cake :X
  • Protein, nuts, orange [2/2xFat]

M
G

Basically…
Lunging Donkey Kong [wmv] is 21-15-9 of the following.

Exercise Sets/Reps/Dist Weight/Time
Burpees 0 kg
DB Swings (2 hand) 20 kg
Lunge (two count) 0 kg
Time:

0:07:39

 
 

W
G

Then…
Just some solid pulling exercises to help with the shoulder.

Exercise Sets/Reps/Dist Weight/Time
Theraband rotations 2 x 15 reps es 0 kg
Body Row 4 x 5 reps 0 kg
Deadlift 5 reps 57.5 kg
Deadlift 5 x 1 reps 87.5 kg
Pullups 2 x 5 reps 0 kg

 

Food

  • Muesli w/fruit, cottage cheese and nuts
  • Coffee
  • Tuna, nuts, nectarine
  • Apple, Freggie bar
  • Tuna bake pasta
  • Ice coffee
  • Smoked chicken and avocado salad w/almonds
  • Plum, nectarine, nuts

W
G

Basically…
A little gym with Jim. Tiredness abounds.

Exercise Sets/Reps/Dist Weight/Time
Two Hand Anyhow 5 reps es 15 kg
1-Arm DB Bench Press 3×5 reps es 20 kg
F.E. Body Rows 3×8 reps 0 kg
Med Ball Crossover Push-ups 2×8, 1×5 reps 0 kg
Isometric Squat 2 60 sec
Straddle Sit (F) 60 sec
Straddle Sit (R) 40 + 5 sec
Time:

0:00:00

 

So…
Pretty tired after last night’s racing and insomnia.

Tired after the race, I hit the hay around 11 … and stared at the ceiling until nigh on 2 am. Finally nodded off only to wake up at 5. Ahhh well.

Food

  • Muesli w/fruit & protein powder
  • Apple
  • Apricot
  • Nuts + seeds
  • Pizza: 1/2 roast pear & cheese, 1/2 lamb & yoghurt
  • Katsu Don
  • Green tea

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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