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Posts Tagged ‘BoxJump

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.

In the morning:
30 push-ups

 

In the afternoon:
7 Box Jumps
8 Push Press @ 30kg
9 K2E
AMRAP 10 min = 3 and 4 K2E

Rest 4 min, then…

10 Thrusters (95/65)
400m Run
AMRAP 10 min = 3 and 8 thrusters

Rest 4 min then…

8 Pull-ups
9 Power Cleans @ 30kg
10 Burpees
AMRAP 10 min = 3 and 4 pull-ups

 

Notes:
Goddamn 30kg felt heavy.

Neil came over to help me glue tyres and do some conditioning work.

Build to a heavy single deadlift:
3×5 @ 70kg
3×3 @ 90kg (nutters stayed on fives)
3×1 @ 100kg (nutters may have done triples)

Then:
P1 25 box jumps @ 24″ box
P2 Plank
x4 rounds (rotating movements)

P1 25 Cleans @ 16kg KB
P2 25 Jerks @ 16kg KB
x4 rounds (rotating movements)

Then:
Roast lamb and red wine.

I remember shortly after Claire was born doing Diane (21-15-9 deadlift / HSPU) with 90kg on the bar. No way in hell I’d be doing that now.

No training at all over the past week. Work has been very, very hard. Fee has been sick and sleep hasn’t been the best. I’m just happy to have made it out the other side with my head above water and not getting sick myself.

The week ahead will be a fall back to Week 4 of the TCTP program. It’ll also include a flight to Sydney for a meeting with a strategic partner I’ve never met before to discuss an unknown topic, an evening talk to design students on the merits of Agile, and a presentation at the Agile Australia conference which I have yet to properly rehearse.

40 Double-unders
30 Box jumps @ 20″ bench
20 Swings @ 24kg KB
x 5 rounds

= 18:03 (2:51 + 3:22 + 3:33 + 4:17 + 4:00)

Notes
Lost a lot of time detangling the shitty Nike rope they have up in the work gym. Swings got hard in the final couple of rounds — just working under the load, with heavy breathing, trying to keep the spine stable. The 24 bell just felt heavy. Otherwise just a march through.

Press
5 @ 20kg
5 @ 25kg
5 @ 30kg

5 @ 30kg
5 @ 35kg
5 @ 40kg

Chipper WOD
Row 20 cal
30 Thrusters @ 20kg
20 Box jumps @ 20″ bench
30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows)
20 SDHP @ 24kg KB
30 Burpees
20 Shoulder to overhead anyhow @ 35kg (Rx: 60kg)

AMRAP in 6 min =  130 reps (10 burpees)
11:03 to complete the whole shebang

Doug and I cut down the hero workout “Small” to a sprint distance. The prescribed volume was 1000m row, 50 reps on the bodyweight movements and 800m on the run.

Row 300m
20 Burpees
20 Box jumps
Run 300m

= 19:21 Steve
= 21:52 Doug (@ 15 reps on the bodyweight stuff)

12:00 PM

2 x 20 Deck squats
20 Box jumps @ 20″ bench
3 x 10 Box hops e.s. @ 20″ bench
2 x 20 Step-up / lunges e.s. @ 20kg BB
10-20-10 Bulgarian split squat @ 20kg BB

Recover, then:
5:00 KB C&J long cycle @ 24kg. Alt. hands every 5.

Recover, then:
5 explosive burpees
10 mountain climbers
x 3

Cool down and stretch.

9:00 PM

A lazy hour and ten below AT on the PorchTrainer2000™.


February 2017
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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: 24:00

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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