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Posts Tagged ‘MG

M
G

Workout
2:00 Double unders
2:00 Sit-ups
1:30 Double unders
1:30 Sit-ups
1:00 Double unders
1:00 Sit-ups
0:30 Double unders
0:30 Sit-ups

Scores
98 / 42
88 / 33
48 / 20
33 / 12
Totals: 267 / 107

Notes
Perhaps the ‘easiest’ Crossfit workout ever. The double unders keep things moving, but even at a sprint there’s a rythm that keeps it managable. Situps are the rest, and there’s more rest than taxation. Bare feet make a great incentive to keep mistakes with the rope to a minimum. Chaffed the hell out of my butt doing the situps.

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M
G

Run / Squat
Run 400m
50 Squats
x 4 rounds

Time: 11:59

Notes
Zac and Speal got this sub 10:00. I wanted sub 12 and got it, just. Squats weren’t broken, but I didn’t fly through them like I usually can. Tried to push hard on the running.

Food

  • Three scrambled eggs w chicken, olive oil, apple, orange [4/4/4]
  • Tea
  • 1/2 of Claire’s rejected pancake [0/1/0]?
  • Coffee
Tags: , , ,

Warmup
Row 1,000m = 0:03:39

W
G

“Hansen”
20 Swings @ 24kg
20 Burpees
20 GHD Situps
(Rx’d is 30 of each)
x 5 Rounds

Time:

0:25:10

Food

  • Oats w/WPI, almonds, apple (PWO)
  • Coffee
  • Veggies, chicken, olive oil
  • Apple, almonds, WPI
  • Zucchini ribbons w bolognaise + olive oil

M
G

Fundraiser workout at CrossFit Victoria
400 m Run
400 m Lunge
40 Pull-ups

Time:

0:16:45

 

So…
Pete looked good, all things considered. A little cooked, but big and lean and mean. Still very much alive; very much training, very much still a dad and husband. All good things, as is this community and its generosity. It was great to see everyone, just a little bit of a bummer that I know quite a few but recognise none. Internet to IRL conversion issues. Meh. But…

Great little box (some great times on the boards too!), great workout. I was like, 8th or 9th in from the run (not gassed, just couldn’t turn the legs over fast enough). 3rd but not by much in from the lunges – oh man they hurt so good! I was jelly-legged as hell ‘walking’ in for the pull-ups. Attempting to run was pretty funny. Pull-ups in sets of 5 and 3 and eventually two, but better than expected after six months off.

Food

  • Oats w/WPI, blueberries, almonds [5]
  • Ice Coffee
  • Pizza: 1/2 lamb and sumac, 1/2 ham and olive
  • Glass of champaigne
  • Scrambled eggs, pear, nectarine, almonds [4]

No snacks today. Really bloated after lunch and a very late dinner – hopefully this is just the tail end of tummy bug.

M
G

Warmup
How many sets of 20 double-unders in 7 minutes? (8)

Workout
21-15-9: KB Swings, Burpees
Focus on speed and intensity. Rest as needed between rounds to achieve no broken sets!

 

Exercise Sets/Reps/Dist Weight/Time
KB Swing 21 reps 24 kg
Burpees 21 reps 0 kg
KB Swing 15 reps 24 kg
Burpees 15 reps 0 kg
KB Swing 9 reps 24 kg
Burpees 9 reps 0 kg
Time:

0:5:52.3

Then:
5 KB Push press es, alternating @ 24kg
5 KB Press es @ 16kg
Max push-ups (15)

 

So…
20 breaths only between rounds. Very hard on the last set of burpees, without consciously aiming to go through unbroken I probably would have stopped to try to recover for at least a couple of breaths somewhere in the last set. Swings felt surprisingly good.

Food

  • Bacon and eggs, avocado, two apples [4]
  • Coffee
  • Ham, chicken, almonds, salad and fruit [~4]
  • Apple, almonds, sardines [2]
  • Roast lamb and veggies w olive oil [4]
  • Cottage cheese, 1/2 banana, cinnamon, almonds [2]
Tags: , ,

M
G

Warmup
Joint rotations
100 skips
10 push-ups
25 squats
Row 500m

Workout
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
4 rounds

Scaled to:
Run 400m
5 HSPU partial ROM – focus on getting as deep as possible
30 Cable pull-downs, sitting on floor @ full weight stack
4 rounds

Exercise Sets/Reps/Dist Weight/Time
Run 400m Incline 2, 16km/h
HSPU 5 reps 0 kg
Cable ‘climb’ 30 reps full stack
 
Run 400m Incline 2, 16.5km/h
HSPU 5 reps 0 kg
Cable ‘climb’ 30 reps full stack
 
Run 400m Incline 2, 16.5km/h
HSPU 5 reps 0 kg
Cable ‘climb’ 30 reps full stack
 
Run 400m Incline 2, 17km/h
HSPU 5 reps 0 kg
Cable ‘climb’ 30 reps full stack
 
Time:

0:24:26

 

So…
Much more fun than expected. The cable machine ‘climb’ seemed like a decent sub. Felt easy in the first round but was really challenging by the last one. Focussed on staying tight and going as deep as possible in the HSPU – and had a marked improvement there compared to last time I did those. Tried to keep the runs fast and hard. 17.5 on the treadmill was a challenge.

Things that slowed me down:
All HSPU sets were broken – 2 + 2 + 1
Cable ‘climbs’ were broken from round 2
Had to wait for the treadmill to come up to speed

All in all though, happy with the progress in the HSPUs and with the cable sub and the general intensity of the workout.

Food

  • Oats w/almonds, WPI, peach [4/2Fat]
  • Coffee
  • Chow mein, 5 almonds
  • Banana, plum, 12 almonds (PWO)
  • No-base quiche, salad w olive oil & avocado, 6 almonds [~4/2Fat]
  • Cottage cheese, almonds, grapes [2/2Fat]

M
G

Workout
5 Pullups
10 Push-ups
15 Squats
AMRAP in 20 min

Rounds:

11 … geez …

 

So…
Felt consistent but turned out to be pretty damn slow. Used dirt in the absence of chalk, Fee’s parents’ carport for the pull-ups. Push-up strength sucked. Pete got 19 rounds including a walk across the park to the drinking fountain! Eep.

Food

Not perfect but nowhere near as bad as you’d expect.


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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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