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Posts Tagged ‘Press

3 x 5 Press: @40, 42.5, 40kg
1 x 10-15 Press @ 35kg = 8

+

Metcon < 20min:

“Hangover Cure”
20 Double-unders
4 OHS @ 30kg
6 DB Cleans @ 12.5kg DBs
8 Burpees
AMRAP in 10 min
= 4 and 20 double-unders

+

The Bastard @ 12.5kg DBs
AMRAP in 10 min
= somewhere in the high teens … or low 20s

Pretty damn sore in the quads from yesterday, so I was looking forward to presses today.

Warmup

15 squats
10 sit-ups
5 push-ups
x 3 rounds

3 x 5 press @ 30, 32.5, 35kg

Workout

3×5 Press @ 42.5 (near-fail on the final rep each time, previously 40, 42.5, 45kg)
1×10-15 Press @ 35kg = 10 (previously 12)

Then:
21-15-9
Swings @ 28kg
Step-ups @ 30kg BB / 20″ box
Power-clean & Jerk @ 30kg BB

= 19:57

Notes

A little disappointing not to be able see numbers go up on the press today, but given yesterday’s load it’s understandable. The metcon WOD was a bunch of fun. I’ve missed doing things like C&J for time. Heavy swings felt great combined with the lighter bar work.

Food

  • 2.5 eggs in butter, carrot, coconut cream
  • Coffee (double)
  • Big chicken + veggie sala with avocado and pesto
  • Coffee (double)
  • Walnuts
  • 1 piece of violet crumble
  • Walnuts, coconut cream
  • Beef + veggie stir fry (no rice)
  • Tea

Warmup

5 Push-ups
5 Squats
5 Situps
x 5

Joint rotations
2 x 5 Press @ Empty bar (10 kg), perfect form

Workout

5 x Press @ 40 kg
5 x Press @ 40 kg
5 x Press @ 42.5 kg

Notes

I didn’t get to work (and thus into the gym) until later than I would have liked. I aimed to do a few warm-up sets by starting with 30 kg but instead put 30 on the bar, making 40 kg the starting point. Oh well! Raph came through the gym just after the last set, which was pretty damn close to a 5RM anyway, and had some questions about food. By the time we finished chatting it was time to have a shower and get down to work.

I’ve also contracted Claire’s nasty little productive chest cough. No other untoward symptoms at this stage but Chloe had it for weeks, as has Claire, and it laid Mick up pretty bad for about 10 days so I’m not going to push things too much.

Interesting to see Boz and Co. have been doing essentially the same thing I’m trying to do here (although no doubt better and harder).

Food

  • 3 eggs in butter w olive oil + blueberries, strawberries
  • Coffee (double)
  • Big handful of almonds
  • Big veggie + chicken salad w olive oil & avocado
  • Coffee (double)
  • 1 Packet of beef jerky (thanks Christen!) – ingredients included sugar and MSG, but when someone personally flew it over from the US because you lamented the lack of protein-based snacks a month ago, you can’t not be appreciative.
  • Small tub of coconut cream
  • Lasagne (cooked by Fee during a marathon day with the refusing-to-sleep Claire, no complaints here)
  • Tea

Warm-up
Air squats, push-ups, empty barbell: press, OHS, seated press.

Workout
5 Press @ 35 kg
3 Press @ 40 kg
1 Press @ 45 kg

5 Ring pull-ups
4 Ring dips
x 3

Notes
Not as heavy as it probably should have been, but given that I’ll be focussing on strength for a little while to come it doesn’t seem like a bad idea to ramp up slow. Nice not to really struggle on the dips.

We worked until 12:30 this (err… tomorrow) morning, but the killer project is almost over – 1.0 release goes out tomorrow.

Food

  • 3.5 eggs in butter, 1 carrot
  • Coffee
  • WPI shake (thanks John!)
  • Big chicken salad w olive oil & avocado
  • 2 pieces of Toblerone chocolate
  • Small bowl of muesli w milk
  • Yim Yam Thai – Tom Kha Gai + beef & basil salad
  • A little left over chicken

Workout

5 Presses @ 30 kg
5 Presses @ 35 kg
5 Presses @ 40 kg

3 x 3 Ring pull-ups (strict)
3 x 3 Ring dips (strict)

Notes

Oh boy:  I. Am. Weak.

Gotta start somewhere!

Food

  • 3 eggs in butter w olive oil
  • 1 apple, 1 fig, spoonful of almond butter
  • Tea
  • Cappuccino (double)
  • 1.5 slices fruit toast, 1/2 of Claire’s froggy biscuit, 1/2 of Fee’s lemon slice
  • Salmon w veggie salad, olive oil, almond butter
  • 1 fig
  • Beef rissoles w big salad
  • Tea
  • Hot cocoa, sardines, 3 spoonfuls of coconut cream
Tags:

Workout

  1. Press 1RM in 4 minutes
    Rest 10 sec
  2. Tabata Push Ups (low score)
    Rest 10 sec
  3. KB Swings @ 16 kg: AMRAP in 4 minutes

Score = press 1RM in kg + low # in tabata push ups + total KBS

Score: 162

Notes

Press: 50 kg (Failed a rushed 52.5 kg at the very end)
Tabata Pushups: 14, 7, 6, 4, 4, 4, 4, 5 (not good)
KB swings: 108 (set the bell down momentarily at 98, regripped mid-air on 102)

The press progressed predictably enough. Empty bar to 40, to 45, to 47.5 to 50. With more rest and less rush I might have gotten the 52.5 up, but we’ll never know. Amazing how stubborn that number is to get up, and now it never really seems to fall either. At any rate, it was a nice change to go heavy without feeling like you’re dawdling the day away.

The first round push-ups were “paced” at 14. Seven in the second round was disappointing but not a shock. Six in the third was to plan. Four was … uh oh, that’s my score. And every four thereafter I had to fight for. The fifth in round eight was only courtesy of being satisfied with four with seconds to spare in the previous round.

The swings were always going to be the strong suit. Memories of doing two, three and five minute Girevoy sets at Jeff’s had me wisely choosing the 16 kg bell. The first 25 were almost weightless; breathing kicked in at about number 30 and it was steady going until sweat started making grip a serious issue toward the century. Happy with those though.

All up it’s a fun exercise, although I’d have to be stronger feel like I was really cranking it in the first 2/3.

My back has been a little tight after the deadlifts, but it’s good to be back at them with some regularity. For fear of jinxing the whole deal, my intention is to follow CFE programming fairly closely while trying to keep strength progress consistent (happy with slow and steady) via  CrossFit programming. I’m undecided as to whose programming and have been winging it lately, but Craig from CrossFit Performance appears to have something good going on there, and it’s pre-synced with CFE. Besides, how can you not love this:

100 Thrusters @ 50%
AFAHP for time . You can rest the bar in the FS  position but evey time you drop the bar you run 400 meters.

>:)

Food

  • Tea
  • Big plate of silverbeet sauteed in butter, one carrot and two fried (in buttered pan)  eggs
  • Chai tea
  • Coffee
  • One of Ash’s Indian treats (nuts held together with date mash)
  • Almonds
  • Coffee
  • Big chicken & avocado salad w a few chips
  • Pear, orange
  • Pork chop w veggies
  • Hot cocoa

W

Workout
5 x 1 Shoulder Press
5 x 3 Push Press
5 x 5 Push Jerk
47.5 kg across

Notes
The first couple of SPs were hard, then it was all pretty good and simple really. Stronger with increasing sets last time. 50 kg on the bar next time.

Food

  • Two eggs, tea, apple, pear, handful of almonds
  • Chai tea
  • Coffee
  • Tandoori chicken breast, three small potatoes, small salad (PWO)
  • Coffee
  • Handful of almonds
  • Sardines
  • Chicken curry (jar) w rice
  • Two squares of milk chocolate
  • Tea

W

SP, PP, PJ
5 x 1 Press @ 45, 47.5, 47.5, 50, 50 kg
5 x 3 Push-Press @ 50 kg
5 x 5 Push-Jerk @ 50, 50, 50, 50, 47.5 kg

+

G

3 x 3 Front lever tuck pulls

+

G

6 x 10 sec Tuck sit (parallettes)
3 x 3 Hand stand press, FE/piked (parallettes)
1 x 5 es Pistols
1 x 5 Dragon Flag

Food

  • Oats w/WPI, apple, almonds [4/4/6]
  • Peppermint tea
  • Peppermint tea
  • Kangaroo steak w veggies and avocado [4/4/4]
  • Peppermint tea
  • Sardines, almonds, orange [2/6/2]
  • Small tin of baked beans (so hungry!) [1/2/0]
  • Three of Fee and Claire’s chock chip cookies
  • Roast chicken w veggies and olive oil [4/4/4]
  • Plum tart w cream [0/4/1]
  • Tea

W

CFT
Squat: 97.5 kg
Press: 52.5 kg (=PR)
Deadlift: 120 kg

Notes:
A relatively expediated search for current 1 rep maxes. The deadlift was conservative but it was a “smart” call to stop there. Press was really good all things considered – failed at 55 kg due to poor form more than anything else.

Food

  • Apple, mandarin, two carrots, WPI, almonds [4/4/6]
  • Coffee
  • Lamb shank w veggies + nuts [4/4/6]
  • Peppermint tea
  • Apple, kiwi fruit, almonds, sardines [2/3/4]
  • Apple
  • 3 saussages, veggies w olive oil, mandarin [4/4/6]

W

5 x 5 Press
Press: 1 x 10 @ 25 kg
Press: 5 x 5 @ 35 kg
OHS: 1 x 10 @ 35 kg

Not really close to my 5RM, but not super easy either. Really just trying to fit in something, even if it’s something small.

Food

  • Oats w/WPI, grapes, almonds [4/3/12]
  • Coffee
  • Coffee
  • Quiche, broccoli, olive oil, nuts
  • Hot chocolate :X
  • Muesli w yoghurt and poached fruit
  • 2 egg whites, sardines, apple, nuts [3/2/3]
  • Ginger-apple pork w veggies and olive oil [4/3/6]
  • Fig w natural yoghurt + a little honey
  • Tea
  • Tahini, cottage cheese, grapes, strawberries, blueberries [2/2/2]
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July 2020
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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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