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Posts Tagged ‘LegRaises

Press
5 @ 20kg
5 @ 25kg
5 @ 30kg

5 @ 30kg
5 @ 35kg
5 @ 40kg

Chipper WOD
Row 20 cal
30 Thrusters @ 20kg
20 Box jumps @ 20″ bench
30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows)
20 SDHP @ 24kg KB
30 Burpees
20 Shoulder to overhead anyhow @ 35kg (Rx: 60kg)

AMRAP in 6 min =  130 reps (10 burpees)
11:03 to complete the whole shebang

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Row 20 cal
30 Burpees
40 DB power-clean to push-press @ 15kg DBs
50 Lying leg raises
30 Steps OH walking lunge @ 22.5kg plate
200m “Sprint” (treadmill)

= 17:22

8:30 AM

Workout

Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time: 0:29:41

Last time: 28:39

 

Notes

Leg lifts are much more bearable than the Rx’d knees to elbows, but by the time you get to the thrusters your hips just don’t have the snap that they should, what with the heavy swings (done Russian style), back extensions and leg lifts. But you power through ok with breathing almost out of control. Then it’s burpees. I always intend to hit the burpees hard, but if the hips were lackluster before the thrusters they’re now fried. On top of that I’m riding the verge of failure with shoulders on fire from the push-pressing and thrusting. Burpees came in one set of five and twos and threes thereafter. Mark Adam’s came through the gym at this stage, saw me and asked “Do I need to call an ambulance?” I didn’t have the breath to reply. The DUs feel like they’re going to be impossible when all you want to do is double up and put your hands on your knees but they weren’t really hard: 25-20-5.

 

Food

  • 3 eggs, olive oil, almonds, apple
  • Coffee
  • Big chicken / waldorf / mixed veggie + avocado salad from the Truck Stop
  • Coffee
  • Small piece of chocolate cake
  • Almonds, carrot, sardines
  • 3 chicken drumsticks + salad w/olive oil
  • Small piece of a blueberry scone
  • Peach, almonds
  • Tea

12:30 PM

Workout

3 x 5 sec Tuck planche holds
10 normal push-ups
5 sternum push-ups
3 diamond push-ups

3-2-1 Dumbell press e.s. @ 20kg

20 Push-ups

3 x 8 DB Snatch e.s. @ 17.5kg
3-2-1 Bent press e.s. @ 17.5kg

3 x 3 Handstand push-ups (partial ROM)
3 x 3 Bench dips
2 x 3 Clapping push-ups
3 Chest-slappin’ push-ups

3 x 5 Pseudo planche (ie feet on floor) push-ups
2 x 5 Seated cable pull-downs @ full stack

3 x 5 Bench leg raises
2 x 3 Bench leg raise @ 2kg
2 x 20 sec Bench leg hold (lay flat with legs extended off the bench)

3-2-1 Pistols e.s. @ no weight
10 Deck squats

Spotted handstand walking (play)

Notes

A big bunch of semi-random gymnastic-biased fun with Pete in the work gym at lunchtime.

Food

A week and a half into a low carb paleo experiment and it’s far and away the easiest thing I’ve ever done. It is stupidly, stupidly good. I might be addicted to coconut milk though…

  • 3 baked eggs w fetta & chorizzo
  • 2 x coffee
  • Big chicken, avocado, pesto, veggie salad
  • Coconut milk
  • Almonds
  • Apple
  • Coffee
  • 1/4 and a bit of a family meat pie (incl. pastry)
  • Coconut milk, nectarine, strawberry, cottage cheese, handful of shaved ham
  • Tea

Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time:

0:28:39
Last time: 31:44 with no push-ups in the burpees

Notes:
Still too much resting towards the end. Almost revisited breakfast at thruster #30, burpees sucked like you always knew they would, but all in all happy with the PR given the legit burpees.

Food

  • Oats w/WPI, grapes, almonds
  • Coffee

W
M
G

Making up for Sunday 080720
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
sub: Sumo Deadlift Highpull 20kg
50 Kettlebell swings, 24kg
sub: 28kg
Walking Lunge, 50 steps
50 Knees to elbows
sub: leg lifts
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
sub: Thrusters 20kg
50 Burpees
scale: no pushups
50 Double unders

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Sumo deadlift high pull 50 reps 20 kg
KB Swings 50 reps 28 kg
Walking Lunge 50 steps 0 kg
Leg Lifts 50 reps 0 kg
Push Press 50 reps 20 kg
Back Extensions 50 reps 0 kg
Thrusters 50 reps 20 kg
Burpees (no pushup) 50 reps 0 kg
Double Unders 50 reps 0 kg
Time:

0:31:44

 

So…
Holy crap that was hard. The swings were pretty heavy, but solid until some degradation of from in about the last 10 or so. Back extensions really smoked my hamstrings and then the trusters were just … yeah. They came in tens. I walked over to see what’s next and groaned aloud when I saw ‘Burpees’. Jim laughed, and encouraged me as I did them 5 at a time, no pushup after the first five and gasping on hands and knees in between. Totally gassed. Double unders were a mess with a too-short rope. Too much rest between stations but all in all a really great workout.

Food

  • Oats w apple, protein, nuts
  • Coffee
  • Tuna, sardines, pear, nuts
  • Spaghetti bolognaise
  • Apple and cheese
  • Tea

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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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