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Posts Tagged ‘MountainClimber

Warmup
5 Strict pull-ups (PR)
Run two laps of the block
4 Strict pull-ups
20 Squats
10 Mt Climbers
20 Squats
2 OHS @ 30kg
20 Squats
1 DB Clean @ 12.5kg

Mt Hangover Cure
20 Mt Climbers (2 step = 1 count)
4 OHS @ 30kg
6 Full Squat DB Cleans @ 12.5kg
8 Burpees
AMRAP 20min
= 5 + 2 DB Cleans

OHS was far from good, kept coming forward onto my toes.
DB cleans were rough, especially on the VMs … maybe a weakness there.

On the up side, five strict pull-ups is about as good as I’ve ever gotten. I’m aiming to get to 10 before doing any kipping workouts.

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3 x 5 Deadlifts @ 60kg

10 x KB RTW @ 16kg
5 x KB Clean and Press @ 16kg
20 x KB Swings @ 16kg

3 x 5 Deadlifts @ 80kg

Then…

20 Mountain Climbers (2 step = 1 count)
4 OHS @ 30kg
6 Clean (full barbell squat clean)
8 Burpees

AMRAP in 20 min = 5.5, with some interruptions

Claire’s deadlift set-up

12:00 PM

2 x 20 Deck squats
20 Box jumps @ 20″ bench
3 x 10 Box hops e.s. @ 20″ bench
2 x 20 Step-up / lunges e.s. @ 20kg BB
10-20-10 Bulgarian split squat @ 20kg BB

Recover, then:
5:00 KB C&J long cycle @ 24kg. Alt. hands every 5.

Recover, then:
5 explosive burpees
10 mountain climbers
x 3

Cool down and stretch.

9:00 PM

A lazy hour and ten below AT on the PorchTrainer2000™.

Warmup

50 Step-ups
20 Air squats
15 Sit-ups
10 Push-ups

5 Deadlifts @ 55 kg

Workout

5-3-1 Deadlifts @ 115, 120 PR, 130 PR kg

12 x 15:15 (sec) Mountain climbers

“Hangover Cure”
20 Double-unders
4 OHS @ 30 kg
6 DB Squat cleans @ 12.5 kg DBs
8 Burpees
AMRAP in 20 min = 8 (+5 sec) PR

Food

  • 3 eggs in butter, carrot, coconut cream, almonds
  • Double cappuccino
  • Sardines, two carrots, an apple, coconut cream (PWO)
  • Beef pie w veggies
  • Pear
  • Tea

Warmup

Skip

5 Push-ups
10 Sit-ups
15 Squats
x 3

Front squat 1 x 5 @ 55 kg

Workout

Front squat 5-3-1 = 65, 75, 85 kg (= PR)

+

1:00 Double-unders
1:00 Renegade man-makers @ 20kg DBs
x 10 (no scoring)

+

:30 hard / :30 less hard Mountain climbers

Food

  • 4 eggs in butter
  • Double cappuccino
  • Fruit, muesli + yoghurt
  • Chicken risotto (left-overs)
  • Apple
  • Coconut cream (1 tsp)
  • Zucchini rounds bolognaise
  • 3 pcs chocolate coated liquorice
  • Tea

Workout

3 x 3 deadlift = 95, 100, 102.5 kg
1 x 15-20 deadlift for reps @ 85 kg = 15

+

3 x 30:30 mountain climbers
3 x 30:30 DB hang power snatch @ 15kg DBs (typically got 5 reps)
3 x 30:30 DB overhead forward / back lunge @ 12.5kg DBs (typically got 2 reps e.s.)

+

10 minutes of pseudo strength-endurance style ride home in the cold (awesome after getting really hot in the gym)

Notes

3×3 DL felt good. The solid 15 was tougher than expected, and I’m glad I didn’t start with 90 on the bar. Speaking of the bar (at work), it’s bending. If things sort themselves out monetarily in the next few months I think I’ll invest in a Penderlay bar and Buffalo bumpers.

The OH dumbell lunges are surprisingly suck-tastic after the rest of that. Really, really hard. Got some good ideas on specificity from this video:

I’ve done mountain climbers in the past, probably never with the requisite intensity (this was in my pre-CF days), but it took seeing them there like that to make me realise just how much they look like riding a bike hard. Done right they feel very similar to hard, high rpm, out-of-the-saddle efforts on a trainer… Good good.

W
M
G

Round 1

Exercise Sets/Reps/Dist Weight/Time
Run
 
2.3 km 0:12:00
Push ups 30 reps 0 kg
Push Press 30 reps 20 kg
Body Rows 15 reps 0 kg
Box Jumps 30 reps 0 kg
Jump Lunges 30 reps 0 kg
Mountain Climber 30 reps 0 kg

Round 2

Exercise Sets/Reps/Dist Weight/Time
Push ups 20 reps 0 kg
Racked Walking Lunge + Press 1 court length 20 kg
OH BB Lunges 1 court length 20 kg
Push Press 20 reps 20 kg
Mountain Climber 20 reps 0 kg
Squat, Walk, Jump 20 reps 0 kg
Tuck Jumps 20 reps 0 kg

Round 3
As per Round 2 but with 15 reps

Round 4
As per Round 2 (20 reps)

Epilogue

Exercise Sets/Reps/Dist Weight/Time
Knee Bends 10 reps 0 kg
Plank 2 1 min
Straddle Sit (F) 50 sec
Straddle Sit (R) 30 sec

 

So…
Nice, hard circuit on the roof with Jim and Wendy. Calves cramping in the last set of tuck jumps. Pretty badly gassed and looking at revisiting breakfast toward the end but, as always, it felt great when it was all over.

Food

  • Muesli w/yoghurt
  • Coffee
  • Nuts
  • Egg (hard boiled)
  • Apple
  • Quiche
  • Coffee
  • Grilled fish, carrots, peas, mash potato
  • Sustagen drink

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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