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Posts Tagged ‘HSPU

Row 500m

3 x Power clean + press
3 x Power clean + push press
3 x Power clean + push jerk
all @ 35 kg

then:

21-15-9
Deadlift @ 73kg (Rx: 102)
Pike pushups (Rx: HSPU)

= 10:53

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Row 450m (in lieu of running 400)
15 Snatchs @ 22.5kg (Rx 34)
9 Pike push-ups (in lieu of HSPU)
x 3 rounds

5:23 + 6:19 + 7:00
=  18:43

Notes

Off the back of a very slack period. I’ve become caught up in an after hours project with Yori and Jase, the iOS devs at work. We’re working on a new version of Jase’s AlienBlue Reddit client for the Mac platform, which is both addictive and … sedentary!

If I’m going to train through this project (and I mean train at all, not just with specificity) I’m going to need to really pin my sleep down. It’s been a few weeks since I’ve been in bed before 11.

So…

Row instead of run because others were on the treadmills. Probably should have been more like a 5 or 600 based on time, but 450 is plenty enough to pop the HR through the roof. I recovered my breath to within a reasonable range before each of the snatch sets, which weren’t challenging weight-wise, but I wanted to keep form pretty good and the chrome bars at work make snatch grip very challenging. Pike push-ups were good.

Warmup

Throw medicine balls

Workout

1:00 Row
1:00 HSPU (partial ROM for me)
1:00 SDHP @ 28kg KB
1:00 Rest
x4 rounds, not scored

Food

  • 3 eggs in butter, handful of almonds, two strawberries, one pear
  • Strong cappuccino
  • Fruit, muesli and yoghurt
  • Pear, almonds (post-WOD)
  • Chicken soup w/extra chicken
  • 3 sausage rolls
  • 3-egg chicken omelette w silver-beet and avocado
  • Tea
Tags: , ,

12:30 PM

Workout

3 x 5 sec Tuck planche holds
10 normal push-ups
5 sternum push-ups
3 diamond push-ups

3-2-1 Dumbell press e.s. @ 20kg

20 Push-ups

3 x 8 DB Snatch e.s. @ 17.5kg
3-2-1 Bent press e.s. @ 17.5kg

3 x 3 Handstand push-ups (partial ROM)
3 x 3 Bench dips
2 x 3 Clapping push-ups
3 Chest-slappin’ push-ups

3 x 5 Pseudo planche (ie feet on floor) push-ups
2 x 5 Seated cable pull-downs @ full stack

3 x 5 Bench leg raises
2 x 3 Bench leg raise @ 2kg
2 x 20 sec Bench leg hold (lay flat with legs extended off the bench)

3-2-1 Pistols e.s. @ no weight
10 Deck squats

Spotted handstand walking (play)

Notes

A big bunch of semi-random gymnastic-biased fun with Pete in the work gym at lunchtime.

Food

A week and a half into a low carb paleo experiment and it’s far and away the easiest thing I’ve ever done. It is stupidly, stupidly good. I might be addicted to coconut milk though…

  • 3 baked eggs w fetta & chorizzo
  • 2 x coffee
  • Big chicken, avocado, pesto, veggie salad
  • Coconut milk
  • Almonds
  • Apple
  • Coffee
  • 1/4 and a bit of a family meat pie (incl. pastry)
  • Coconut milk, nectarine, strawberry, cottage cheese, handful of shaved ham
  • Tea

W
G

“Dianne”
21-15-9 reps of:
Deadlift @ 87.55 kg (Rx: 102 kg)
Handstand pushups (scaled to pike pushups)
Time: 15:35

Notes
Faster, but also lighter than last time. Probably a smarter scale.
The intensity was also lacking a little today, but it’s good to be “back”.

Food

  • Pear, apple, strawberry, cottage cheese
  • Coffee
  • Chicken and salad wrap
  • Apple, tuna
  • Coffee
  • Three chicken drumsticks in ginger and garlic w butter and herb sautee’d veggies
  • Coffee
  • The last piece of my birthday cake :)

W
G

“Nate”
4 x Lat. Pull-down (urgh) @ “283”
4 x FE Bench dip, weighted at @ 10 kg (Rx: 2 x Muscle-up)
4 x HSPU (pike) (Rx: HSPU)
8 x KB swing @ 28 kg (Rx: 32 kg)
AMRAP in 20 min

Rounds: 7

+
 
Balance on one foot for 60 sec each side, eyes closed.

Notes:
Fail on the 4th rep of the last round lat pull-down with 6 seconds to go. :)

Food

  • Oats w/WPI, LSA, apple, strawberry [4/4/8]
  • Coffee
  • Salmon w veggie salad & olive oil + orange + kiwi [4/6/8]

W

SP, PP, PJ
5 x 1 Press @ 45, 47.5, 47.5, 50, 50 kg
5 x 3 Push-Press @ 50 kg
5 x 5 Push-Jerk @ 50, 50, 50, 50, 47.5 kg

+

G

3 x 3 Front lever tuck pulls

+

G

6 x 10 sec Tuck sit (parallettes)
3 x 3 Hand stand press, FE/piked (parallettes)
1 x 5 es Pistols
1 x 5 Dragon Flag

Food

  • Oats w/WPI, apple, almonds [4/4/6]
  • Peppermint tea
  • Peppermint tea
  • Kangaroo steak w veggies and avocado [4/4/4]
  • Peppermint tea
  • Sardines, almonds, orange [2/6/2]
  • Small tin of baked beans (so hungry!) [1/2/0]
  • Three of Fee and Claire’s chock chip cookies
  • Roast chicken w veggies and olive oil [4/4/4]
  • Plum tart w cream [0/4/1]
  • Tea

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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