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Posts Tagged ‘Jeff's

Workout

2 x 20 deck squats

4 x 2 min KB Clean & Jerk long cycle @ 24 kg, switch hands as desired

  1. 10 right, 10 left
  2. 10 right, 9 left
  3. 11 right, 11 left
  4. 13 right, 7 left

4 x 2 min KB Snatch @ 24 kg, switch hands as desired
= 4 x 5 right, 5 left until the clock stopped (lost count)

4 x 2 min 1 Leg DL @ 24 kg KB (lost count, ~15-20 per round)

4 x 2 KB Clean @ 24 kg KB, switch hands as desired
= 10, 10 / 5, 5 / 5, 5 / 3, 3 until the clock stopped (lost count)

4 x 2 min Russian twist @ 24 kg KB (ouch)

Notes

Kinda happy to be pegged for the 24 by Jeff, putting three of us on the green bell. Just tried to keep technique tight but I’m going to wake up with bruised forearms and shoulders anyway. Copped a mild tear on  my left hand, but nothing too bad. Grip strength got a good work-over for the third time this week.

I took the opportunity to have a chat with Jeff about the Odyssey and my decision about preparing for it. Without being lead, his response to the CFE programming was pretty much the same thing we’ve heard before, and the only thing that we’ve seen bourne out by experience so far.

Says Jeff: “Can you get fit enough to go forever on interval training? Yes. But you won’t be fast.” We talked about the Kona 24 a little (where Jeff, like Ryan, qualified for the World Championships) and he raised this point: “Remember that ultra endurance is about going slow, being efficient. The Odyssey is about going long, under load.”

Decision made.

Food

I woke up to Fee cooking pancakes and decided there and then that this would be a second cheat day. A good thing too because there were abundant goodies, including a peach and pear crumble at the Baum-b-queue.

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W

Warmup
30 deck squats

 

Workout
3 x 5 pistols @ 10kg each side
1 x 30 box jumps @ 0kg
2 x 20 box jumps @ 24kg (2 x 12kg KB) / 20″ box
1 x 20 box jumps @ 32kg (2 x 16kg KB) / 20″ box
100 1/4 ROM jump squats @ 53kg BB
150 1/4 ROM jump squats @ 53kg BB
200 1/4 ROM jump squats @ 53kg BB

Then…

30 Hang squat clean @ aqua bag
20 Slam ball @ 20kg ball
15 Box jump press / jump down jerk @ 10kg ball

 

So…
In 44° heat things got super humid super fast inside Jeff’s garage with four of us rotating through the work. So humid that when we stepped outside the dry 44° air felt cool… For a little while anyway.

Everything was ok until the 20kg ball slams, which hit me like a brick wall. I just could not push through them. Couldn’t catch the ball for the rebound, couldn’t keep decent form, couldn’t get a rhythm going. But the standout thing was that it’s still great fun to train with a bunch of like-minded people. Especially good to play with Jeff and Neil again.

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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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