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Posts Tagged ‘Cossacks

W
G
Bike

Basically…
It’s a rest day on the main site but I had 45 minutes spare and encouragement from Jim. Too good an offer to turn down and it’s always interesting when we get together.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3 x 5 reps es 22.5 kg
Roll-ups 3 x 10 reps 0 kg
Swiss ball Renegade Rows 3 x 5 reps es 5 kg
Med Ball Jumping Lunge 3 x 10 reps es 6 kg
DB Swing, Press, Lunge 3 x 5 reps es 20 kg
Med Ball Pushups 3 x 5 reps 0 kg

 

Then…
A hard ITT back home after work. Bike commuting is good!

Food

  • Oats w apple, protein, nuts
  • Soup, nuts, protein
  • Beef strogahnoff w huge amount of pasta :X
  • Tea

Not such a good day on the food. Neither Paleo or Zone.

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W
G

Basically…
It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3 x 5 reps (2 count) 22.5 kg
The Bear 3 x 7 reps 32.5 kg
Bent Press 3 x 5 reps es 15 kg
Dead Squats 3 x 6 reps 52.5 kg
Swiss Ball Renegade Rows 3 reps es! 5 kg!
Push-ups 3 x 10 reps 0 kg
MB sit-up & throw 65 reps 6 kg
Isometric Squat 2 reps 60 sec

 

So…
Man, those destabilised renegade rows are murder on the core. That was a really fun session, and I’m absolutely toasted after last night’s efforts.

Food

  • Muesli w/fruit and cottage cheese
  • Coffee
  • Nut bar
  • Apple
  • Tandoori chicken turkish + avocado
  • Sardines

W
G

Basically…
Making up for yesterday.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3×5 reps 20 kg
Lunge matrix (normal) 5 reps 0 kg
Lunge matrix (low) 5 reps 0 kg
Lunge matrix (sampson) 5 reps 0 kg
Lunge matrix (jumping) 5 reps 0 kg
Exercise 0 reps 0 kg
BB Windmills 3×5 reps es 20 kg
Med Ball Crossover Pushups 3×5 reps es 0 kg
BB 1 hand OHS 3×5 reps es 20 kg
Knees to Elbows 3×5 reps 0 kg
OH figure 8 walk 3 laps 40 kg

 

So…
The 1H OHS were tough but good. K2E was surprisingly good and the figure eight walk surprisingly hard.

Food

  • Muesli
  • Coffee
  • Sushi

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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