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Posts Tagged ‘OtwayTrainer2

8:10AM

Workout

2 x 20 Deck Squats
20 Box Jumps @ 20″ box (bench)
3 x 2:00  e.s. Box Hops @ 20″ box (bench)
3 x 20 e.s. Step-up, lunge @ 25kg /20″ box (bench)
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
5:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB

.

9:00PM

Otway Trainer Workout 2

In 39:18 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each

Then:

3:00 seated @ 39:16
3:00 standing @ 53:16
3:00 standing @ 39:16
3:00 seated @ 53:16
x3 rounds

Then:

39:17 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each

39:18 cadence ladder:
80-95, 90 rpm, 5 rpm increments, 1:00 each

The numbers.

Notes

Same gears, same total time, 2 km more across the workout. Everything felt more natural, although the standing 32:16 sets are still nasty as hell.

I think I’ve discovered cycling’s eccentric phase; here’s how you can too:

Throw the bike into a nice, low gear – something you’d be happy to spin away at say, 100+ rpm. Now run the same gear out of the saddle for oh, 3:00 minutes. Feel that burning sensation in your quads? That’s the rearward leg working eccentrically to provide enough resistance to the forward to keep you from pitching forward over the bars. Mmmm! Good times!

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June 2018
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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: 24:00

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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