Posts Tagged ‘GobletSquat

I haven’t been sleeping the best lately. I’m not worried about the wrap up with LP, or the next job (whatever it might be), but I am excited. Excited and maybe a little impatient. This morning I work up at 4 and could not get back to sleep. I thought about REA, Google, ANZ and the NAB. I thought about designing Neil’s HTFU kit. When I finally quieted my mind I lay there thinking nothing, and began to note a creeping awareness of the tension from last weekend’s racing and a week of office-chair sitting in my legs. All four quadriceps under load from knee to hip, through and into my back. Hamstrings. A dull, muted, not-quite-ache.

At 5:30 I got up and went to the bathroom and stretched. Stretched some more. Got down on the floor and stretched. Got out the roller and wrung the living shit out of the fronts of my legs. Parasympathetic sweats, the shakes, grit teeth, you name it. And twice more, maybe half an hour or more it took. And then I went back to bed, slack and sleepy, and drifted off to sleep.

So, a little tired this morning:

With the 16kg KB:
10 x RTW each way
10 x Figure 8 each way
10 x One arm swing e.s.
10 x Two arm swing
10 x Clean and press e.s.
10 x Snatch e.s.
10 x Clean and jerk e.s.
10 x Goblet squat
10 x TGU (5 e.s.)
10 x OHS
10 x Clean and windmill

Putting yesterday’s musing to use.


50 air squats
30 push-ups
3 TGU e.s. (alternating) @ 24kg KB
2:00 KB clean e.s. @ 24kg KB: R=30, L=25
50 goblet squats @ 24kg KB
12 clean, jerk, two steps overhead walking lunge @ 24kg KB
15 one-hand swings e.s. @ 24kg KB

KB swings @ 24kg KB

50 one-leg deadlift e.s. @ 24kg KB


3×5 Press
5 @ 40kg
5 @ 42.5kg
5 @ 45kg

1×15-20 Press
16 @ 30kg



“Big Five 55” variant
Deadlift @ 60kg
Goblet Squat @ 24kg KB
Ring Push-up
Box jump @ 24″ box
10-9-8-7-6-5-4-3-2-1 reps of each

I scaled the ring push-ups as 5 ring push-ups + the remainder of the set in normal push-ups each round (i.e. Round 10 was 5 ring push-up, 5 normal push-ups; rounds 5-1 were all ring push-ups).


19:57.6 (good fit for ‘metcon < 20 min')


Regarding the pressing:
Those plates are small. No ego here. :)

Something interesting happened in the set of 16. The weight didn’t really feel all that heavy (maybe cos it wasn’t), but it did get harder and harder to put overhead. Really hard to put fully overhead. I’d get it up there, elbows locked out and then that final outward rotation and shrug was a bitch. There were clicking sounds too. Shoulder flexibility issues? Hmmm…

Once the shoulder was activated I could stand there all day. Prior to it was a lot of effort to keep the bar up. Grip and elbow position are suspects and will be subject to experimentation.

Food [P/C/F]

  • Rolled oats w/WPI, nectarine, macadamias [5/5/8]
  • Tea
  • Sardines, macadamias, fig [2/1/4]
  • Cafe Urbano big breakfast – pork sausages, bacon, two eggs, tomato, mushrooms in butter [4/1/4]
  • Coffee
  • Tuna, macadamias, peanut butter fig [2/1/4]
  • Kangaroo w fig and sweet potato (PWO) [4/4/0]
  • Kangaroo w fig and sweet potato (seconds) + macadamias & peanut butter [4/4/8]


Exercise Sets/Reps/Dist Weight/Time
SB Renegade Row 3 x 5 reps es 0 kg
SB KB press 3 x 10 reps es 16 kg
Turkish Get-up 2 x 7 reps es 16 kg
Russian Twist 3 x 15 reps es 16 kg
Good Mornings 50 reps 16 kg
1H OHS 10 reps es 16 kg
1H Rack Squat 15 reps es 16 kg
Goblet Squat 25 reps 16 kg
Rack Lunge (left) 25 reps 16 kg
Rack Lunge (right) 25 reps 16 kg

November 2020

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

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


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