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Posts Tagged ‘IF

5 Deadlifts @ 70kg
5 Deadlifts @ 80kg
5 Deadlifts @ 90kg

Run 800m — fail @ 600m on treadmill 16 (km/h?)
Rest 2:00
Run 800m — fail @ 600m on treadmill 14 (km/h?)
Rest 2:00
Run 800m  on treadmill: 700m @ 12 + 100m @ 14

Owies.

Deadlifts felt fine, but I completely underestimated the runs. I can run 400m pretty hard and figured I’d be able to hold on until 800 if I could fight off the panic. What I didn’t count on was said panic kicking in around 500m. Dropping 2 km/h (I’m just guessing that’s what the numbers on the treadmill mean) seemed reasonable. Nuh-uh: Twelve. Twelve? Twelve, but with enough left in the tank to go hard the last 100m.

Because I’m doing the workout of the day on the day its posted, I didn’t see the running coming and had to run without shoes. That was kind of a big mistake. Rubbed the pads off most of my toes and have a rather large and painful blister under my left forefoot. Also: spray on skin is the best and worst thing ever.

The morning fasts are no problem, although I had wound up with pasta for dinner and it didn’t fill me up nearly enough so sneaky tin of tuna and a slice of cheese around 10:30pm. NABD.

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5 Press @ 30kg
5 Press @ 35kg
5 Press @ 40kg

“Jackie”
Row 1,000m
50 Thrusters @ 20kg
30 Pull-downs @ weight stack random number generator in lieu of pull-ups
= 9:42

Notes

Falling back on a basic Wendler 5/3/1 courtesy of strstd.com and a bit of ye olde maine site. I just haven’t been committed enough to make bike training work with the consistency it needs. It hurts more than conditioning, it doesn’t have an immediate pay-off and — and this is the big one — the time windows for doing it are compete directly with family, sleep and project time. So until I can get back onto that properly, it’s back to the old staples of upstairs lifting, jumping and running. The rules are: go hard, be consistent, don’t drop a ride in favour of gym, don’t fall into the obsessive traps that can come with CF (must get stronger). Just turn up and get it done.

I’ve also been reading a little bit about Leangains and have decided to have a bit of a tinker with the method. Basically a condensed eating window with a 16-ish hour daily fast, a little protein before the workout and the biggest carb load placed immediately afterward, the make-up of everything else will be straight paleo. Not aggressively low carb, but it’s going to turn out that way regardless. I’ll try to take a photo in the next few days to help keep an eye on any change in body comp. Don’t expect to see any such thing posted here anytime soon though.

M
Bike

Hard ride into the city. With decent traffic light luck I can make it to work in ~6 min, and into the heart of the CBD at the height of rush hour in around 20 (MTB). Not bad.

W

3 x 3 Deadlift
3 @ 95 kg
3 @ 105 kg
3 @ 115 kg

12-9-6 Deadlift
12-9-6 @ 75 kg

 

Notes:
First day of the great IF experiment! The idea is to keep rough zone proportions, biasing the day’s carbs toward the post-workout meal if possible. Eat when hungry for the most part with the addition of two 16-20 hour fasts a week (currently planned for Tuesday and Friday). Will continue to try to keep sources paleo and pay attention to sleep. Should be interesting.

Food [P/C/F]

  • . . . 16 hr fast
  • Green tea
  • Coffee
  • Kanga bangas w cauliflower mash, olive oil and macadamias [4/1/8]
  • Sardines, almonds [2/0/4]
  • Grapes [0/1/0]
  • Blue grenadier w tomato, pineapple and dill salsa, w corn on the cob & baby spinach + macadamias [4.5/4/8]
  • Nectarine, WPI shake, almonds [2/2/4]

Felt surprisingly un-hungry until about 1:00 (w 30 min to go). Felt very good, energy fine, mentally nice and sharp, ‘light’.


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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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