OK GO!

Posts Tagged ‘K2E

In the morning:
30 push-ups

 

In the afternoon:
7 Box Jumps
8 Push Press @ 30kg
9 K2E
AMRAP 10 min = 3 and 4 K2E

Rest 4 min, then…

10 Thrusters (95/65)
400m Run
AMRAP 10 min = 3 and 8 thrusters

Rest 4 min then…

8 Pull-ups
9 Power Cleans @ 30kg
10 Burpees
AMRAP 10 min = 3 and 4 pull-ups

 

Notes:
Goddamn 30kg felt heavy.

Warm-up
10x
Round the world, each way
1H Swings
Clean & Jerk
Rack squats, each side
@ 16kg KB

Workout
200 double-unders
200 running skips (2 count)

5 K2E @ rings (Rx 10)
5 hug-a-twinkie
x3 rounds

10 lying K2E
5 hug-a-twinkie
x7 rounds

800 running skips (2 count) (Rx run 800m)

= 29:40

Notes
Hug-a-Twinkie is essentially a gymnastic version of the reverse hyper, or the opposite of a dragon flag (you’re face down). It was pouring rain so this was all done under the car port. I used the box as my Twinkie. The original prescription is 10 rounds of 10 of each of the movements. I scaled down to five of each, but after three rounds it was pretty clear that the K2Es were going to become very slow and messy singles before long so I switched to sets of 10 of the lying kind. After a few more rounds I reflected that I should just tough it out on the rings, but found it near impossible to get a single hanging K2E rep out. Heh. Good call on the lying K2Es!

Food
Gluten free muesli (contains rice)
Apple
A few grapes
Choc chip biscuit
Large piece of grilled blue grenadier (floured)
Short mac
Apple
Salmon w veggies and ginger/lemon butter
Apple
Hot cross bun
Chai tea

Workout

3 x 5 Deadlift @ 70, 80, 90 kg
3 x 12 Knees to elbows
3 x 12 Good mornings @ 20 kg BB

20 KB chops e.s. @ 16 kg KB
1:00 Plank

Food

  • 3 eggs in butter w olive oil
  • Coffee
  • 6 home-made sausage rolls (thanks Fee & Claire :)
  • Short macchiato
  • Rack of lamb w veggies & butter
  • 4 tsp coconut cream
  • Stewed apple (no sugar) w cream
  • Hot coco w cream

4:00 PM

Warmup

10 min KB play: keep the bell moving, don’t put it down. Get-ups, windmills, C&J, press, RTW, Figure 8s, circles, Russian sit-ups etc. 16 kg bell

 

Workout

1-10 breathing ladder of KB clean, squat, push-press (right)
10-1 breathing ladder of KB clean, squat, push-press (left)
(110 reps total)
12:44

Then:
10 Push-ups
50 Swings
Run 1.5 km
50 Swings
10 Push-ups
13:56

Then:
Run 1.5 km (barefoot)
8:26

Then:
3 x 10 Jump squat
4 x 5 Knees to elbows
2 x 5 Clapping push-ups

 

Notes

Funny how I didn’t realize that “KB Clean, squat, push-press” was basically clean and thruster until I started doing them. Fatiguing, but breathing was never an issue. The runs were both good, barefoot feels much better than boots, that’s for sure.

 

Food

  • 2 eggs, ham, carrot, apricot, almonds
  • Big salad, roast chicken, olive oil
  • 1 piece dark chocolate
  • Coffee
  • Almonds
  • Tea
  • 1 piece sesame / nut / honey slice
  • Roast lamb w roast veggies + olive oil
  • 3 pieces dark chili chocolate
  • Tea

G

Basically…
5 x skin the cat
3 x 3 strict pull-ups, 5 sec hold and negative at the end of each set
5 x K2E

Food

  • Oats w/WPI, almonds, apple [5/3/6]
  • Coffee
  • Beef sausages w cauliflower + cheese puree [4/2/4]
  • Coffee
  • 1/2 square of 85% dark chocolate
  • 1 slice carrot cake (and a few crumbs) [0/4/1]
  • Tea
  • Roast lamb w veggies and olive oil [4/3/4]
  • Hot cocoa
  • Cottage cheese, pear, almonds [2/2/4]

W
M
G

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (rings)
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
40 Knees to elbows (rings) (Rx: 50 on bar)
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 16 kg)
50 Thrusters @ 30 kg (Rx: Wall ball @ 11 kg
50 Burpees
50 Double-unders

 
Time: 0:34:00.3

Notes
Eight minutes flat going into the K2Es, and then it was like wading through treacle. They suck even harder than usual on the rings. Thrusters felt really heavy and came in sets of five and six but given the ring K2E issue I’m not too disappointed with that time.

Food

  • Oats w/WPI, pear, 1/2 tsp almond butter [5/4/2]
  • Coffee
  • Pumpkins + chicken soup w olive oil [3/4/4]
  • Macchiato, 1/2 gingerbread muffin [0/3/1]?
  • Sardines, apple, almonds [2/2/3]
  • Meat pie w veggies + olive oil [3/3/4]

W

Deadlift 3×5
5 @ 95 kg
5 @ 105 kg
3 @ 115 kg (fail on rep 4)
2 @ 107.5

1×12-15
14 @ 85 kg

 

G

Metcon less than 10 min
5 Box jumps @ 28″ box
5 Ring Kness-to-elbows
AMRAP in 10 min

Rounds:

8.5

 

Notes
Deadlifts were pretty close to just right. Required a focus and intensity and involved a little bit of fear. Form on the edge of degrading but not breaking down. Just a little too optimisting in the final round. Will switch to 5×3 next week and see if I can keep the weight moving up.

Not a lot of metcon in the metcon of choice. Big box jumps are fun, K2Es were good in low numbers and I need to work on them but the low rate of both meant relatively low HR/resp load. Hopefully the 10 min ITT-style commute home from work is some kind of substitute. Need to keep these hard and heavy.

Food [P/C/F]

  • Rolled oats w/WPI, almonds, cinnamon [5/3/8]
  • Coffee
  • Chicken and veggie stir fry (heavy on the rice), macadamias [2/5/8]
  • Three egg omelette w ham & avocado [3.5/0/4]
  • Coffee
  • PWO: Chicken risotto + WPI [3/5-6/2]
  • Tea
  • Almonds, cottage cheese, strawberries [2/1/4]

Heavy protein at lunch, heavy carbs at dinner (PWO at least), poor carb sources (primarily grains).


March 2017
M T W T F S S
« Jan    
 12345
6789101112
13141516171819
20212223242526
2728293031  

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: 24:00

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

Archives