Posts Tagged ‘OH-Lunge

Bad mojo day…

Box squats with Pete.
8 @ 55 kg?
8 @ 65 kg?

Back squats
5 @ 65 kg
5 @ 75 kg


10 Push-ups
10 KB Swings
40 Steps O.H. walking lunge @ 25 kg
x3 Rounds
= 8 minutes something


Run for 10 min.
Quit after 8:00.

The squats were good and felt like work.

Indecision about what to do for the metabolic “fun” part of the workout might have been some kind of sign. Pete programmed me the workout and I decided that seeing as I wasn’t doing my “had and short”, one hour sessions on the trainer these days that I should at least make up the 20 min total.

Maybe it was the squats, or the lunges, or the lunges after the squats, but rowing was impossibly hard. Running was difficult, and when the cough kicked in at 8:00 I decided I was done.

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.


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)


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.

Putting yesterday’s musing to use.


50 air squats
30 push-ups
3 TGU e.s. (alternating) @ 24kg KB
2:00 KB clean e.s. @ 24kg KB: R=30, L=25
50 goblet squats @ 24kg KB
12 clean, jerk, two steps overhead walking lunge @ 24kg KB
15 one-hand swings e.s. @ 24kg KB

KB swings @ 24kg KB

50 one-leg deadlift e.s. @ 24kg KB

Rotations & dynamic stretches

15 Push-ups
3 x 20 Air squats
3 x 10 Walking lunge

5 Swings @ 24 kg
5 Romanian deadlift @ 24 kg KB
x 3

Back squat:
5 @ 70 kg
3 @ 80 kg
1 @ 90 kg

3 x 3 Pistols e.s. (unweighted)
3 x 30 sec Tuck hold on the rings

10 steps: OH Walking lunge @ 25 kg plate

The final rep of each of the squat sets felt serious. Especially the 90, during which I felt myself come forward more than I would have liked. I’m doing these high bar, but should probably move to a low bar position to emphasise hamstring strength… We’ll see. Tuck sits got pretty hard towards the end. So hard that you know doing them is the right thing. OH walking lunge in the cool down was surprisingly hard!


  • 3 eggs in butter, a few grapes, handful of nuts/seeds, 3 strawberries
  • 7 Sausage rolls (home made) with home made tomato sauce
  • Coffee
  • Ice cream w/Fee & Claire at the park
  • Fillet mignon w veggies & olive oil
  • Tea
  • 2 Figs w/natural yoghurt & cottage cheese (PWO)

4:30 PM

Warmup with 16kg KB

Workout (via CFE via CFFB)

3 Power cleans @ 50 kg (Rx: 84 kg)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
AMRAP in 15 min

Rounds = 2.75


1:00 Supine ring plank
1:00 (total) Ring support
1:00 (total) Prone ring plank (FLR)

10 Blind deadlifts @ 50 kg, 2 sec pause at top
10 Steps 1H overhead lunge @ 16kg (5 steps es)
10 1H overhead squats @ 20kg (empty barbell, 5 es)


Doing the pull-ups on the rings made this tougher, but all in all it’s a good one. Push-ups are still the brake, but getting stronger. :) I made a point of not being particularly careful with pacing, staying just shy of failure.

The gymnastic extras were really just the product of curiosity, a really nice afternoon and a set of rings hanging from a leafy fig tree, but they’re (always) a reminder that these things are really worth doing too. There’s a lot to be said for “playing”.


  • 3 scrambled eggs, macadamia nuts, butter-sauteed silverbeet, carrot
  • Apple, macadamia nuts
  • Grilled eggplant w ham, sardines & cheese
  • Tea
  • 1 TimTam
  • Apple
  • Roast lamb, veggies & olive oil
  • Small piece of Fee’s butterscotch pudding w cream
  • Cottage cheese w macadamia nuts
  • Tea
  • Hot cocoa


I promised Doug we’d do a session this morning. I figured we’d make it something simple. I forgot to remember that simple doesn’t mean easy:

OH Walking lunge the length of the gym @ 35 kg BB (Doug: 20 kg)
Broad jump back to start
Farmer carry the length of the gym @ 2 x 22.5 kg plates
Broad jump back to start
Bear crawl length of gym @ 2 x 20 kg DBs
x 5 rounds (and some extras)

Strong work from Doug today. Heavy is a different kind of hard, and he did well with the same weight as I used – shoulder flexibility being the main limiter on his OHWL.


  • Cottage cheese, blueberries, pear, mandarin, almonds
  • Coffee
  • Coffee
  • Ricotta and spinach stuffed maryland chicken w salad + beef pie
  • Coffee
  • Apple
  • Grilled fish w butter/ginger sauteed veggies and a little rice
  • Small glass of port :)
  • Hot cocoa

May 2020

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

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


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