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Posts Tagged ‘DBClean

20 Double-unders
4 OHS @ 30kg
6 DB Squat Cleans @ 12.5kg
8 Burpees
AMRAP in 20 min

= 6 + 4 OHS

Which is actually pretty good (8 is the all time PR).
Especially given how much time I spent messing up double-unders.

Warmup
5 Strict pull-ups (PR)
Run two laps of the block
4 Strict pull-ups
20 Squats
10 Mt Climbers
20 Squats
2 OHS @ 30kg
20 Squats
1 DB Clean @ 12.5kg

Mt Hangover Cure
20 Mt Climbers (2 step = 1 count)
4 OHS @ 30kg
6 Full Squat DB Cleans @ 12.5kg
8 Burpees
AMRAP 20min
= 5 + 2 DB Cleans

OHS was far from good, kept coming forward onto my toes.
DB cleans were rough, especially on the VMs … maybe a weakness there.

On the up side, five strict pull-ups is about as good as I’ve ever gotten. I’m aiming to get to 10 before doing any kipping workouts.

Back Squat
5 x Back squat @ 70 kg
5 x Back squat @ 80 kg
3 x Back squat @ 90 kg (supposed to be 5, didn’t want to push my luck upstairs)

+

Swingin’ Hangover Cure
10 Swings @ 16 kg KB
4 OHS @ 30 kg
6 Dumbbell squat clean @ 12.5 kg DBs
8 Burpees
AMRAP in 20 min = 8 and 10 swings

Warmup

50 Step-ups
20 Air squats
15 Sit-ups
10 Push-ups

5 Deadlifts @ 55 kg

Workout

5-3-1 Deadlifts @ 115, 120 PR, 130 PR kg

12 x 15:15 (sec) Mountain climbers

“Hangover Cure”
20 Double-unders
4 OHS @ 30 kg
6 DB Squat cleans @ 12.5 kg DBs
8 Burpees
AMRAP in 20 min = 8 (+5 sec) PR

Food

  • 3 eggs in butter, carrot, coconut cream, almonds
  • Double cappuccino
  • Sardines, two carrots, an apple, coconut cream (PWO)
  • Beef pie w veggies
  • Pear
  • Tea

Warm-up

10 lunges
5 Power clean + press @ 35kg

Back squat 55kg

Workout

5-3-1 Back squat @ 75, 85, 95kg

“Helton”
Run 800m
30 Dumbell squat cleans @ 12.5kg DBs (Rx 20kg)
30 Burpees
x3 rounds

= 43:43
12:43 / 15:20 / 15:38

Notes

The back squats were heavy, but well within limits. 95 on the back felt good, all the way down into the hole with no sticking point on the way up. It’s what you want in a room with a skinny chrome bar, a freestanding rack and bare iron plates. It’s also a good indication that it might not be too much of an ask to trump a 102.5kg PR, given what’s possible with the confidence of a cage and safety bars.

Helton was a long, hard, steady grind. Pete came in to say hi just after the first round. He asked if I was feeling good. I said no, and he advised scaling back the reps or rounds, but that really misses the point of this kind of work. The training effect here presents itself when the physical urge to call it quits kicks in, and you choose instead to do another rep.

Not feeling 100%, but keen to do something.

Warmup

5 Press @ 30kg
5 Front squat @ 30kg
x3

+

5 Front squat @ 30kg
5 Thrusters @ 30kg

Workout

30 Bastards @ 10kg = 6:48

+

6:00 DB C&J long cycle @ 20kg DB, alt. hands every 5

Food

  • 3 eggs in butter
  • Porridge w/dates, strawberries, sunflower seeds, dried apricots and honey
  • Double cappuccino
  • Salmon, meatballs, veggies
  • Double cappuccino
  • Corned beef w/veggies
  • Banana muffin
  • Tea

Warmup

30 steps walking lunge

3 x
10 push-ups
10 squats
10 sit-ups

Workout

5 x 5 Front squat @ 55 kg

10 Box jumps
10 Power snatches @ 35 kg
15 Box step-ups e.s. @ 35 kg (try to minimise rear foot assistance)

10:00 DB C&J, long cycle, alt. every 5 reps

10 Box jumps
5 Box hops e.s.

3 x 5 Press: @40, 42.5, 40kg
1 x 10-15 Press @ 35kg = 8

+

Metcon < 20min:

“Hangover Cure”
20 Double-unders
4 OHS @ 30kg
6 DB Cleans @ 12.5kg DBs
8 Burpees
AMRAP in 10 min
= 4 and 20 double-unders

+

The Bastard @ 12.5kg DBs
AMRAP in 10 min
= somewhere in the high teens … or low 20s

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

W
M
G

Half “Hangover cure”
20 double unders
4 Overhead squats @ 30 kg
6 Dumbbell cleans @ 15 kg DBs
8 Burpees
AMRAP in 10 min = 4

+
 

W – MEBB Cycle 1

Hang Power Clean 5-5-5 3-3-3
5 @ 45 kg
5 @ 50 kg
5 @ 57.5 kg
3 @ 60 kg
3 @ 62.5 kg
1 @ 65 kg (fail on attempts 2 and 3, overthinking!)

Notes
After seeing Pete’s dramatic progress on restricted, focussed gymnastic/strength programming and Robb’s comments on MEBB and the development of strength for people coming from endurance backgrounds (hi), I’m reminded that it’s still a weakness. It’s still the slowest-progressing aspect of my fitness and it deserves more attention than semi-random experimental cycles.

After three years of CF (admittedly never 100% consistent) a lot has changed. I’m in the best shape I’ve ever been in to be sure, but there are definite sticking points that won’t go away without some long-term focus. Fran is still hovering around the ten minute mark. My press is still stuck in the low 50s. I’ve been that close to a double bodyweight deadlift for far longer than I’d like, and MEBB and CFE seem like they can play nice together.

Let’s find out.

Food

  • Oats w/WPI, apple, almonds [4/3/6]
  • Coffee
  • Chicken + veggie wrap w two eggs [5/4/4]
  • Coffee
  • Apple, left over beef stew, almonds [2/3/6]
  • “Paleo-pasta” (carrot, zucchini) bolognaise, egg, olive oil [4/2/4]
  • Almond butter, 1/2 banana, yoghurt, cinnamon, WPI [2/2/3]
  • Hot cocoa

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September 2020
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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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