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Posts Tagged ‘KBClean

3 x 20 KB RTW each way @ 16kg KB

10-9-8-7-6-5-4-3-2-1
One arm swing
Snatch
KB rack lunge
Clean
Jerk
KB rack squat
KB long cycle clean & jerk
One legged deadlift
Each side, complete all reps for left arm, then all reps for right arm.

~1:00 (yep, hours)

Fucking ouch.

Grip failure somewhere in the 6-rep round on the right arm. Completed the workout with Ann-Michelle’s 12kg KB.

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Back to it after a month of sniffles, sinus bioslime, sore throats, patchy sleep and a workload of death.

100 One-arm swings
200 Deck squats

Partitioned as:
20 right arm swings
20 left arm swings
20 deck squats
x5

10x KB long cycle clean and jerk each side (alternating)
10 Push-ups

Neil came over to help me glue tyres and do some conditioning work.

Build to a heavy single deadlift:
3×5 @ 70kg
3×3 @ 90kg (nutters stayed on fives)
3×1 @ 100kg (nutters may have done triples)

Then:
P1 25 box jumps @ 24″ box
P2 Plank
x4 rounds (rotating movements)

P1 25 Cleans @ 16kg KB
P2 25 Jerks @ 16kg KB
x4 rounds (rotating movements)

Then:
Roast lamb and red wine.

I remember shortly after Claire was born doing Diane (21-15-9 deadlift / HSPU) with 90kg on the bar. No way in hell I’d be doing that now.

No training at all over the past week. Work has been very, very hard. Fee has been sick and sleep hasn’t been the best. I’m just happy to have made it out the other side with my head above water and not getting sick myself.

The week ahead will be a fall back to Week 4 of the TCTP program. It’ll also include a flight to Sydney for a meeting with a strategic partner I’ve never met before to discuss an unknown topic, an evening talk to design students on the merits of Agile, and a presentation at the Agile Australia conference which I have yet to properly rehearse.

ANZAC Day trainer session with Neil

It’s been wet this week. Really wet. Just after I committed myself to getting up hella early and flogging myself at the back of the NRR bunch in the rain, I called Neil to discuss logistics and, after a spontaneous rethink, we settled on an ergo session and breakfast. It rained buckets in the time we would have been on the road, which was satisfying, the extra sleep didn’t go astray and breakfast was one of the best I’ve had in this fair city.

Here’s the session:
15 min E1
2 x 10 sec sprints, 2:00 recovery (minus the efforts)
2 x 10 sec max cadence, 2:00 recovery  (minus the efforts)
4:00 recovery
5 x 1:00 ITT, 1:00 rolling recovery
10:00 E3
5:00 rolling recovery
10:00 E3, change up every :30 sec of the last 2:30.
10:00 rolling recovery

After the second last ITT effort I accepted that the spews were going to catch me. It was just a question of whether I risked rolling an ankle on my way to the garden or if I stayed on the bike and just tried not to get any on myself or in the house. It wound up not happening somehow, but it was close.

Strava link

Later…

10 KB C&J e.s. @ 16kg KB
10 KB Swings @ 16kg KB
10 x Suitcase deadlifts @ 2 x 16kg KBs
2 x 10 Rack squats @ 2 x 16kg KBs
2 x 10 Jumping 1/4 squats @ 2 x 16kg KBs

20 Hang power clean @ 20kg
20 Press @ 20kg
10 OHS @ 20kg
2×10 Wobbly OHS @ 20kg + 10kg on straps
20 Swings @ 24kg KB

Then…

20 Swings @ 24kg KB
20 Snatch left hand
20 Snatch right hand
20 C&J left hand
20 C&J right hand
20 Two hand push press
20 Burpees

Run 360m between movements

= 25:50

Before CrossFit, Jim used to take me to Jeff’s place, where I had the shit beaten out of me at the oval down the street from his place. He’d line up sandbags, slam balls and kettlebells, each one with a movement, and have us run to the other side of the oval and back in between stations. I did push-ups from the knees. I stumbled and walked. I spew-burped and tried not to bruise my forearms with the bells, but I kept coming back. I remember thinking that Jim, John, Jeff and Jase were the strongest, most hard core mother fuckers and nicest all round blokes I’d ever seen.

After being away from the conditioning work for a little while it seemed fitting to go back, sort of, to where it all began for me and heavy things.

Ok, there’s a lot of stuff to back track over and I’m actually a bit too lazy to recap it all properly (No?? Oh yes!)

What happened? I started a new job, which brings with it a new commute. Around 40 minutes on the express route, which is a nice length. If time isn’t pressing, I can add a wee little bit of climbing to the final few kilometers. Nothing too serious, but enough to salt the legs when combined with those little rules we like to make for ourselves like, ‘Finish the hill faster than you started it’ and ‘Big ring stand til the top — no matter what’.

I did a couple of laps of the old Emu Bridge time trial circuit in Benalla. It’s not an exciting loop, but it has some sentimental properties for me because its where my first ever “training” began. Trying to beat my times on my first ever grey-and-black spattered Diamondback. 21 speed, fully rigid.

I did some SE hill repeats with Ann-Michelle and JP’s crew and found a strange kind of kind of low-speed suffering unique to cadences in the low 30s.

Last Wednesday I rode home was in a thick warm-air storm, our wettest day in 53 years. The traffic was unusually friendly, there was a sense of camaraderie among the commuters and finally, there was hub deep water.

Two weeks before that Neil, the Baumsters and I rode the Amy Gillet Gran Fondo on a beautiful spring day. I rode the Great Ocean Road leg cautiously, wary of the steel spring legs of Dave, Neil and Nick. The Skene’s Creek climb was solid. I couldn’t honestly say I was fast but I didn’t suffer too badly with the 25t cassette (perhaps the two are related?). That said, I was spend enough and it was cold enough at the top that I didn’t want to stop with the boys and wait for Darren. Enthusiasm got the better of me out on the flat and I burned a few too many matches out in the wind trying to cross a gap between bunches and the final climb was slow and hurty. I was a fanatically fun event though, and I’ll definitely be back next year.

I also haven’t lifted a weight, swung a kettlebell or pulled the handle of a C2 in over a month. Getting up to speed at work has been a full-on task. It’s full of very talented, very enthusiastic people working in what is struggling to unbecome a heavy bureaucracy. That’s going to take some time and it’s difficult not to want awesomeness out of the gate when finance and ability are no longer limiters, but that’s ok. I can be patient.

We got a new front fence. It’s wooden and made from quite sturdy pickets and I’ve been spending quite a bit of time painting it white.

Something I have been doing more of is push-ups, because they’re simple and fast and I’ve always sucked at them. I still suck at them, but I’m slowly sucking less, racking up a new max-rep PB of 35 — four more than my old PB. Stop giggling. No really, it’s not funny. I have a right to be proud of my wins no matter how tiny they are.

Finally, I’ve signed up to race the Surf Coast 12 Hour (don’t let the domain name fool you) with JP and Neil in a few weeks. Last time we ran that line-up we made it to the top of the box, but that was with half the time on the rocket clock. Supposed to be a wicked-fun course, but before then I suspect some swings, deadlifts, hill repeats and hollow rock are in order to get the back ready. Oh, and a shit tonne of nasty PNF stretching and foam rolling. Eeeeeee :\

Anyway, I now consider ourselves caught up. Here’s today’s workout:

5 Sit-ups
10 Push-ups
15  Squats
x3

5:00 x Double KB Clean and Jerk/Push-press @ 2x 16kg KBs
= 32

Work up to a heavy single deadlift:
5 @ 70kg
5 @ 70kg
3 @ 90kg
1 @ 120kg (not awful but not strict form)

10 x KB Piston press @ 2 x 16kg KBs

21-15-9
Margot St Sprint (320m out-and-back)
Push-press @  20kg
SDHP @ 20kg
= 7:19

After work

5 min of:
KB long cycle C&J @ 24kg
alt. hands ever 5 reps

5 min of :
5 Renegade rows e.s. @ 15kg DB
5 Burpees

Doug bruised his heel so was limited to the KB work followed by 5 and 5 push-ups and reverse crunches.

Later…

3 x 12:6 Stead State (140-160 bpm) on the trainer.
Felt good (easy).


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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