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Posts Tagged ‘KBPushPress

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.

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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

Workout

High bar back squat

1 @ 70 kg
2 @ 70 kg
3 x 3 @ 70 kg

1 @ 75 kg
1 @ 80 kg
1 @ 80 kg

+

5-4-3-2-1
KB Push-press (each side)  @ 24 kg

Notes

80 kg felt heavy for singles. Not good. In fact it’s really, really weird given what my front squats are up. Big PRs with the bar in front, and a big drop in weight with the bar behind the neck. No clues as to why… Hmmm…

Food

  • 2.5 eggs, small white peach, 5 grapes, olive oil, macadamia nuts
  • Coffee
  • Kangaroo & veggie salad w avocado
  • Coconut cream
  • Tea
  • Sardines, apple, macadamia nuts
  • Chicken schnitzel (1/2 breadcrumbs removed), veggies, olive oil
  • 6 squares dark chocolate (50%)

W

This just evolved as it went, which means intensity was lower than if I had’ve had it all jotted down and run through for time, but it wasn’t easy. The bear crawl in particular was harder than expected.

Skipping / double-unders
20 Swings @ 24kg
5 Clean & push-press es @ 24 kg
2 x 5 Power clean & Front squat @ 55 kg
10 KB press es @ 16 kg
Bear crawl 30m with one 16 and one 24 kg KB


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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