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Posts Tagged ‘Isometric

Warmup

4x15m Lunge + 15m Bear Crawl

Workout

Barbell Triplet: Clean/ Front Squat/ Jerk
2x 5/5/3 @ 40% (of Jerk 1RM) = 35kg
2x 4/4/2 @ 50% = 40kg
2x 3/3/3 @ 60% = 45kg

Then:
Dynamic Isometric Squat @ 35kg (fat bar for comfort)
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground

Then:
4×1 Dynamic-Isometric Back Squat @ 35kg (variation)
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 1-2 min between reps

Then:
10x DB Push Press @ 20-25# DBs +
60-second Row/Ski/AirDyne 10/50 (10-sec sprint, 50-sec recovery)
5 rounds, switch positions as fast as possible – no rest!

Then:
Cool down and stretch

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W
M
G

Basically…
This champion effort got me thinking about breaking up various movements with rowing. I’m no where near pulling off a pyramid like that but I like the idea and damn if that’s not an inspiring session to keep in mind when you’re suffering.

Warm up with 500m row, skipping, light OHS and Bergener warm-up.

Exercise Sets/Reps/Dist Weight/Time
Row 500 m 1:44
Overhead Squat 10 reps 35 kg
Row 500 m 1:47
Push-up 20 reps 0 kg
Row 500 m 1:47
Burpees 30 reps 0 kg
Row 500 m 1:47
Swings (DB) 40 20 kg
Row 500 m 1:53
Squats 50 0 kg
Time:

0:22:27

 

Then…

Exercise Sets/Reps/Dist Weight/Time
Handstand (against wall) 2 ~0:40, 0:20
Isometric Squat 2 1:00

 

So…
It was hot and stuffy and claustrophobic in the gym today. I had to break the swings and go outside for half the burpees for fear of losing my breakfast. Efficiency on the C2 was more important each time and it certainly puts a burn on the legs.

I’m learning to stay tight in the handstands, but the final hold was sloppy as hell. I just couldn’t find a way to keep the necessary tension.

Food

  • Muesli w/protein + nuts
  • Coffee
  • Peach, nectarine, nuts
  • Snapper on rocket, orange and fennel salad
  • Nuts, apple, tuna
  • Sushi! :D
  • Frozen mango, cottage cheese, nuts

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…
A little gym with Jim. Tiredness abounds.

Exercise Sets/Reps/Dist Weight/Time
Two Hand Anyhow 5 reps es 15 kg
1-Arm DB Bench Press 3×5 reps es 20 kg
F.E. Body Rows 3×8 reps 0 kg
Med Ball Crossover Push-ups 2×8, 1×5 reps 0 kg
Isometric Squat 2 60 sec
Straddle Sit (F) 60 sec
Straddle Sit (R) 40 + 5 sec
Time:

0:00:00

 

So…
Pretty tired after last night’s racing and insomnia.

Tired after the race, I hit the hay around 11 … and stared at the ceiling until nigh on 2 am. Finally nodded off only to wake up at 5. Ahhh well.

Food

  • Muesli w/fruit & protein powder
  • Apple
  • Apricot
  • Nuts + seeds
  • Pizza: 1/2 roast pear & cheese, 1/2 lamb & yoghurt
  • Katsu Don
  • Green tea

W
G

Basically…

Exercise Sets/Reps/Dist Weight/Time
Swiss ball DB press 2 x 5 reps es
1 x 5 reps es
20 kg
17.5 kg
Shin Jumps 3 x 10 reps 0 kg
Jump Push-ups 3 x 5 reps 0 kg
Body Rows 3 x 8 reps 0 kg
Russian Sit-ups 3 x 5 reps es 12.5 kg
Hot Potato 1 x 10 reps
2 x 15
10 kg
Isometric Squat 3 reps 60 sec
90 sec
80 sec

 

Food
Ohhh…

  • Muesli w/fruit
  • Green tea
  • Carrot
  • 2 Apples
  • Nuts
  • Weird Pizza :X
  • Sushi
  • Green tea
  • Milo

G

Basically…
A whole lot of different lunge matrices with Mr Jim.

Exercise Sets/Reps/Dist Weight/Time
Clock lunge 3 x 5 reps 0 kg
Clock lunge (low) 3 x 5 reps 0 kg
Clock lunge (Sampson pose) 3 x 5 reps 0 kg
Clock lunge (fast – jumping lunge) 3 x 5 reps 0 kg
Renegade Man Maker 2 x 5 reps 15 kg
Isometric Squat 3 1 minute
Straddle Sit (front) 1 1 minute
Straddle Sit (rear) 1 1 minute
Plank 2 1 minute

 

So…
That was kinda fun.

Food

  • Muesli w/fruit
  • Coffee
  • Fruit toast
  • Nut bar
  • Vegetarian pizza, beer (1)

August 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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