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Posts Tagged ‘KBSnatch

I set my alarm for 6:00 with the idea of getting 3-4 solid solo hours in the bank. I woke up at 6:30, with Fee poking me, and realised I must’ve set a weekday recurring alarm.

Although I was tempted to roll over and go back to sleep, I did get up to head out for something shorter. I was sluggish up to the top of Henderson’s Rd. By the top of Bonds I’d scaled back my expectations to a couple of laps of the Mt Pleasant circuit. By the end of the the KOM segment I was ready for home, with absolutely nothing in the tank.

It’s been a rough week at work, with some last minute, heavy-duty reconfiguration of work and, harder, my mental attitude toward it. It’s hard to explain just how fatigued that can make you, but I was full of cortisol this morning. Not even my favourite air, the crisp kind full of the promise of a hot day, was able to perk me up.

On the right hander into the creek crossing, just before the KOM start line, an older guy binned it hard behind me. Probably broke his collar bone. Two other guys had him sorted and sent me on my way, but it did sour the mood.

Rolling back down through Eltham, I remembered that the slow lifts are supposedly great for soaking that shit up, so I finished up the morning off the bike and over the bar.

Ride
29km     1:16hrs     490m
https://www.strava.com/activities/449051050

Gym
2 x 20 1H KB Swings e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB C&J e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Snatch e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Swings @ 24kg KB
6 Deadlifts @ 70kg
20 Renegade Rows @ 12.5kg DBs

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4.3 km run

3 x 15 Swings @ 24kg
3 x 15 LCC&J e.s. @ 16kg
15 KB Snatches e.s. @ 16kg
15 Bastards @ 12.5kg DBs

Then:
Shovel two cubic metres of garden soil from front of house into garden, via wheelbarrow = 1.5hrs.

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.

Since last time I’ve managed to shake the bugs, wrap up a bunch of work and have a new baby.

Mae’s birth reminds me that the fittest I’ve probably ever been was back when Claire was born. Not only that, but Fee reminded me today that Mae will be 10 weeks old when we go down to Lorne to race take part in Amy’s Gran Fondo. Who needs sleep? Better get moving!

10 Hollow rock
10 Superman
10 Hollow rock

Stretching

10 KB Snatch @ 16kg KB L
10 KB Snatch @ 16kg KB R

5 KB Snatch @ 24kg KB L
5 KB Snatch @ 24kg KB R

25 Bastards @ 12.5kg DBs
= 11:24

…aiming to build to 50.

 

I’ve had this idea for a while that one legged KB snatches would be a great stability move. I had a few unsuccessful attempts tonight but I think it can be pulled off. The snatching hand just has to be opposite the standing foot or else you would bash yourself in the supporting knee with the bell on the down stroke. No really, trust me on this.

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.

I haven’t been sleeping the best lately. I’m not worried about the wrap up with LP, or the next job (whatever it might be), but I am excited. Excited and maybe a little impatient. This morning I work up at 4 and could not get back to sleep. I thought about REA, Google, ANZ and the NAB. I thought about designing Neil’s HTFU kit. When I finally quieted my mind I lay there thinking nothing, and began to note a creeping awareness of the tension from last weekend’s racing and a week of office-chair sitting in my legs. All four quadriceps under load from knee to hip, through and into my back. Hamstrings. A dull, muted, not-quite-ache.

At 5:30 I got up and went to the bathroom and stretched. Stretched some more. Got down on the floor and stretched. Got out the roller and wrung the living shit out of the fronts of my legs. Parasympathetic sweats, the shakes, grit teeth, you name it. And twice more, maybe half an hour or more it took. And then I went back to bed, slack and sleepy, and drifted off to sleep.

So, a little tired this morning:

With the 16kg KB:
10 x RTW each way
10 x Figure 8 each way
10 x One arm swing e.s.
10 x Two arm swing
10 x Clean and press e.s.
10 x Snatch e.s.
10 x Clean and jerk e.s.
10 x Goblet squat
10 x TGU (5 e.s.)
10 x OHS
10 x Clean and windmill

10 Snatches
10 Presses
10 Swings
10 Jerks
10 Overhead lunges
10 Cleans
10 One-legged deadlifts
Each arm @ 16kg KB
x4 rounds

Oh— Did I mention it was 40° today? Well it was. 40° that is.

And we have a new car. It’s nice. Lots of room for kettlebells and bikes and bike stuff and tents and tent stuff. And suuuuper comfy, warmed seats for returning feeling to frozen buns on the way home from winter races.


November 2017
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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: 24:00

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

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