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Posts Tagged ‘CFSB

Warm up

Row 5:00 < 20 spm

10 Squats
10 Sit-ups
10 Pushups
x3

5 x Back squat @ empty bar
5 x Back squat @ 50 kg

Workout

3 x 5 Back squat @ 60, 65, 70 kg

Then…

Row 500m
21 Push press @ 42.5 kg
Row 500m
15 Push press @ 42.5 kg
Row 500m
9 Push press @ 42.5 kg

= 15:05 (previously 16:35)

Notes

Obviously not as bad as it felt! Back squats were solid work but still felt sub-maximal… Plenty of time yet.

Food

  • 3 eggs in butter w/olive oil
  • Carrot
  • Tea
  • Coffee (double)
  • Muesli w fruit and yoghurt
  • Big chicken + veggie salad (PWO)
  • 1/4 chicken w/veggies
  • Chai tea
  • Tea
  • 1 biscuit
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Pretty damn sore in the quads from yesterday, so I was looking forward to presses today.

Warmup

15 squats
10 sit-ups
5 push-ups
x 3 rounds

3 x 5 press @ 30, 32.5, 35kg

Workout

3×5 Press @ 42.5 (near-fail on the final rep each time, previously 40, 42.5, 45kg)
1×10-15 Press @ 35kg = 10 (previously 12)

Then:
21-15-9
Swings @ 28kg
Step-ups @ 30kg BB / 20″ box
Power-clean & Jerk @ 30kg BB

= 19:57

Notes

A little disappointing not to be able see numbers go up on the press today, but given yesterday’s load it’s understandable. The metcon WOD was a bunch of fun. I’ve missed doing things like C&J for time. Heavy swings felt great combined with the lighter bar work.

Food

  • 2.5 eggs in butter, carrot, coconut cream
  • Coffee (double)
  • Big chicken + veggie sala with avocado and pesto
  • Coffee (double)
  • Walnuts
  • 1 piece of violet crumble
  • Walnuts, coconut cream
  • Beef + veggie stir fry (no rice)
  • Tea

Workout

3 x 5 Front squat @ 65, 75, 85 kg
1 15-20 Back squat @ 65 kg = 20 PR!

Then:

15 minute “Hangover Cure”
20 Double-unders
4 Overhead squats @ 30kg
6  Dumbbell full squat cleans @ 15kg DBs
8 Burpees
AMRAP in 15 min = 5

Notes

Well, the CFSB front squat day was all well and good. It’s been ages since I’ve done these but they’re great. The last set was two plus three singles in rapid succession. Not exactly a legit “5” but would have been a PR effort if it was, which is a good sign.

A set of 20 back-squats is never “easy” but after having 85kg in the rack, 65 on the back never felt like it was going to crush me. I could have gone just a little bit heavier there and a new 20RM PR. Also a very good sign.

Hangover Cure was, as usual, an exercise in throttle control just to keep from hurling. There were moments of psychological weakness when I declined to truly “go there” for the sake of the clock and counter. That will need addressing. I would love to do this workout with Pete some time. It’s his invention and a real classic.

Food

  • Mum’s muesli w water, an apple and a handful of almonds
  • 1/2 a cup of tea
  • Muesli, fruit and yoghurt at work
  • Coffee (double)
  • Big chicken, egg and veggie salad w lots of avocado and pesto
  • Yoghurt, strawberry and muesli (hmmm, lots of muesli today) tub
  • Coffee (double)
  • Tom Kha Gai w a little white rice and roti
  • One chicken spring roll
  • Tea

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).

M
Bike (trainer)

20 min @ 15 PRE (~80-85%MHR)

 

W

Deadlift: 1×5, 2×3 4×1
I messed up the rep progression and did 3×3:

5 @ 100 kg

3 @ 105 kg
3 @ 110 kg
3 @ 115 kg

1 @ 120 kg (easy!!)
1 @ 125 kg (not really a grind, but form started to degrade here)
1 @ [ aborted ]

So…
Felt strong(er)! :)

Food

  • Oats w/WPI, almonds, nectarine [4/4/8]
  • Coffee
  • Chicken breast, veggies, avocado, olive oil, almonds [4/4/8]
  • Sardines, almonds, apple [2/2/4]
  • Coffee
  • Lamb chops w veggies and gravy [4/3/8]
  • Sardines, fig, almonds [2/1/4]

W
M
G

Pete’s came up with this one:
5 ring dips
10 KB Clean & Jerk e.s. @ 24 kg
100 Double-unders
AMRAP in 20 min

Rounds:

3.5

 

So…
That was freakin’ hard. Ring dips are a weakness. C&J requires focus and aggression for me at that weight, and is further fatiguing on the shoulders. The double-unders wouldn’t be an issue if it were for the aforementioned shoulder smoking and a rope that winds up like a spring loaded HotWheels. Gotta get me one of these.


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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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