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Posts Tagged ‘Plank

25 push-ups

3:00 plank

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Neil came over to help me glue tyres and do some conditioning work.

Build to a heavy single deadlift:
3×5 @ 70kg
3×3 @ 90kg (nutters stayed on fives)
3×1 @ 100kg (nutters may have done triples)

Then:
P1 25 box jumps @ 24″ box
P2 Plank
x4 rounds (rotating movements)

P1 25 Cleans @ 16kg KB
P2 25 Jerks @ 16kg KB
x4 rounds (rotating movements)

Then:
Roast lamb and red wine.

I remember shortly after Claire was born doing Diane (21-15-9 deadlift / HSPU) with 90kg on the bar. No way in hell I’d be doing that now.

No training at all over the past week. Work has been very, very hard. Fee has been sick and sleep hasn’t been the best. I’m just happy to have made it out the other side with my head above water and not getting sick myself.

The week ahead will be a fall back to Week 4 of the TCTP program. It’ll also include a flight to Sydney for a meeting with a strategic partner I’ve never met before to discuss an unknown topic, an evening talk to design students on the merits of Agile, and a presentation at the Agile Australia conference which I have yet to properly rehearse.

The theme of the month has been line of business planning for the next financial year. What it means in practical terms is fifteen or so people spending every morning trying to get their heads onto the same page as to what they’re going to do to meet targets for next year. Unlike Lonely Planet, REA is a public company. Money in the bank doesn’t count for much if you aren’t growing, soft market or no. What the hell does this have to do with training? (Especially in an off week, you say?) It means that on top of the head jamming, you come out of those sessions with the obvious implication: focused homework, and the not so obvious one: a whole day’s worth of shit to get done in half a day.

The result is that things get missed, put on the back burner, filed away in the back of the mind, eating up clear headedness and weighing about the shoulders like a psychic bulgarian bag or two. It’s exciting, because it’s setting the agenda, it’s hard, and I have no real aversion to hard. But good stress or not, it’s stressful.

Last night I worked until two thirty in the morning. Around one a.m. the egg-burps appeared. Ruh-roh. The morning brought opened with the shits. The big stress (usually a 24 hour race) -induced not-Giardia.Doc says sympathetic nervous system fatigue induced IBS. Parasympathetic rebound? Who really cares. It fucking sucks, but so long as I know it’s not biological in nature that fucker’s mine. All I need to do is unload the stress some how and there are clear strategies for that.

Fuck. Even just knowing that I feel better (I mean actually, symptom-free, physically better), which lends credence to the idea that the nuclear antibiotic treatments I’d subjected myself to in the past might have been nuclear placebo in effect.

Anyway, back to for-reals training stuff…

The specialist focus on cycling (or more recently: desk jockeying) has come at a cost of total body capability. I’m actually pretty ok with that from a sporting point of view. Where I’m not down is from an injury prevention, life-long durability point of view. I didn’t have busted hip flexor issues when I was on a randomised GPP program.

I’m not running back into the arms of the Kool-Aid factory, just sayin’ it’d be wise to keep it a little more varied. Riding remains big source of joy in my physical domain now that I don’t have an upstairs gym at work.

A few things are going to play into my favour soon, which may make fitting in all in a little easier. Firstly, I’m all booked in to get my eyeballs frickin’ lazer’d. It’s a small thing, but it means I’m ready for action when I roll out of bed. BAM. The second is that I have a full time analyst at work to help make data driven shit that much easier. That’s a week bit of stress unloading. In the same vein but much bigger news, is that I have a new producer starting for Resi, which means I can give up doing two jobs at once, which ought to help a metric fucktonload.

Anyway, tonight’s theme is “Hot damn, you done got weak”:

2 x 25 Single leg bridge e.s.
25 x Lying pelvic tilt

5 TGU each side @ 16kg KB
30 Swings @ 16kg KB
30 Air Squats
5 x Burgener Warm-up @ 20kg bar
5 x Dip and shrug
5 x Dip, elbows high and wide
5 x Hang muscle snatch
5 x Hang power snatch
5 x OHS @ 20kg bar
5 x Snatch @ 20kg bar
2 x 10 Single leg deadlift e.s. @ 24kg KB
2:00 Plank

If you fail to meet the time limit established for any particular stage you are eliminated from the workout. Cool down and leave.

Stage 1: Row 1000m (time limit is half of 2000m PR plus 10%)
Stage 2: Renegade man-maker 30 reps (same limit as Stage 1 +/- 5%)
Stage 3: Plank for 2 minutes, strict posture
Stage 4: 100x Ball Slam @ 6kg ball (time limit is Stage 2 time)
Stage 5: 2x Thruster @ 10kg DBs every 30 sec for 5 min, hold DBs in Rack to rest
Stage 6: DB Rack for 10 minutes (same DBs as Stage 5)
Stage 7: DB Snatch until the player quits. Gentlemen’s Rules: switch arms, stop, rest, etc. Stage ends when player sets the DB down.

Row: ~4:00
Snatch: 555

Notes

Ok, I said I’d add some thoughts to this so here goes… None of these stages are awfully hard individually. In fact, none of them are awfully hard in a physical sense when put together in a normal situation. But take away the clock and enforce abstinence from rest and it gets very … uncomfortable. Our ball is bouncier and lighter than the GJ slam balls, and to be fair, that stage would have been a wrecker at Jeff’s where real slam balls are to be had. But even still, the killer is the 5 minutes of racked weight.

It’s not hard in the ‘effort’ sense. It Just. Plain. Hurts.

Now, I ‘failed’ that stage by dropping the bells to a hang and immediately shrugging them back up into a rack four or five times. That alone was enough to make it bearable. I also dropped a knee during the plank, not for more than a second, but enough to count. Here’s the rub: Enforcing perfection by making each stage “permission” for the next is what makes this a killer. Because of those transitions I can’t rightfully say I’ve done this one, but I’ll be looking to come back to it very soon.

Workout

3 x 5 Deadlift @ 70, 80, 90 kg
3 x 12 Knees to elbows
3 x 12 Good mornings @ 20 kg BB

20 KB chops e.s. @ 16 kg KB
1:00 Plank

Food

  • 3 eggs in butter w olive oil
  • Coffee
  • 6 home-made sausage rolls (thanks Fee & Claire :)
  • Short macchiato
  • Rack of lamb w veggies & butter
  • 4 tsp coconut cream
  • Stewed apple (no sugar) w cream
  • Hot coco w cream

Ride to Jeff’s. Then…

W

Workout
10-9-8-7-6-5-4-3-2-1 each side of:
KB Snatch
KB Clean
KB Rack lunge
KB Jerk
One legged deadlift
All @ 16 kg KB
=~ 29:00

Then…

Step-up BB lunges
 

The step up to reverse lunge is harder than it looks. Not just because it’s a tricky stability move, but I kept forgetting (over-thinking) which foot was supposed to be lunging back.

Then…

20 Swings @ 20kg KB
30 Seconds plank
x 5 rounds

Notes
Fun times!

The 10! rep structure is always a mindfuck, but I felt like I paced it well. Neil was strong with the 20-bell and finished just ahead of me. Jeff made it look easy. Justin sucked it up like a champion while Jim paid the price for choosing the 24 and called Uncle at the 5-count round.

Inside quad crampage during the lunges. Very near grip-failure on the last set of the swings, but good to play with the boys again. Oh, and Neil carried his 20kg birthday gift 20km home in a crumpler. How’s that for extras? :)

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

November 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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