OK GO!

Posts Tagged ‘ManMaker

8:00 AM

Workout

7 Turkish get-ups (each side) @ 17.5kg

+

1:00 Man-makers @ 20kg dumb-bells (no row)
1:00 Double-unders
x 5 rounds

Score (MM / DU):

  1. 7 / 62
  2. 5 / 45
  3. 5 / 41
  4. 4.5 / 38
  5. 3.5 / 34

+

Row 500m:
1:35.7 @  35spm  @  398.8 Watts average

+

Handstand practice

Notes

TGUs were hard enough to require focus and good breathing.

Pete’s 10 minute killer was big improvement over last time. The better man-maker scores can be attributed to the lack of the renegade rows, but the DU scores are up by ten per round on average.

The row finally rids my sidebar of a mysterious but horrible lie. There’s no way I ever rowed a 1:28.9 500m, and I’m confident in calling this a legit PR. Felt good almost all the way through, and a full two seconds faster than Pete’s. I guess it’s awwwwn. ;)

Handstands, as usual, need work.

 

9:00 PM

Workout

Back Squat 3 x 3 @ 70 kg (high bar, A2G)

CFE – Bike: trainer

4 x 5min:3min intervals

  1. 2.50 km
  2. 2.59 km
  3. 2.61 km
  4. 2.71 km

Full data log at Garmin Connect

Notes

Squats were good. More challenging than expected until I realised my old numbers are low bar. High bar feels more natural and more widely applicable. Dan John’s cues from his From the Ground Up are very useful:

Now, lower yourself down. How? Well, I teach young lifters to think that their feet were stuck to the ceiling and they would have to pull their butt to the ceiling. Sure, an odd image, but it works. What people discover at this moment is a basic physiological fact: the legs are NOT stuck like stilts under the torso. Rather, the torso is slung between the legs.

Intervals are starting to feel “normal”, which is nice. Note that “normal” doesn’t denote any absense of “painful”.

Food

  • Two eggs, handful of almonds, a little chicken, a strawberry and a mouthful of coconut milk
  • Coffee
  • Big chicken salad, 1/2 a cup of coconut milk
  • Big handful of almonds
  • Apple
  • Coffee
  • 1.75 home made pita pizzas (chicken and avocado, ham/cheese/tomato
  • Tea
Advertisements

October 2019
M T W T F S S
« Aug    
 123456
78910111213
14151617181920
21222324252627
28293031  

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

Archives

Advertisements