Posts Tagged ‘RenegadeManMaker

I remember kettlebells and conditioning being fun.
My legs don’t.

2:00 of each:
KB C&J long cycle @ 16kg e.s.
KB Swing @ 24kg (20 two-hand, alternating every 5 thereafter)
Air squats

5 x OHS @ 16kg KB e.s.

10 RMM
10 Steps Walking Lunge
10:00 AMRAP
= Juuuuust under 3


Interesting to note: VMOs feeling really worked after this. I’m gonna be sore the next couple of days.

The Commute:
A little pace but fairly easy on the way, hard on way home. Much visualisation of attacking and trying to hold off the bunch in the final laps of a crit. The taste of copper in my mouth at the gate.

And then, before dinner:
50 Renegade Man Makers @ 12.5kg

Warm up, then:

5-3-1 Deadlifts @ 85-105-115 kg

1:00 RMM @ 17.5 kg
1:00 Burpees
x 3 (6:00)

5:00 of KB C&J @ 24 kg KB
alt. hands every five reps.

5 x Press @ 35kg

Back squat:
15 @ 35kg
8 @ 55kg
5 @ 55kg
3 x 3 @ 75kg

5 x Renegade man-maker to suitcase lunge (e.s.) @ 2 x 20kg DBs

Got up at 5:20 for a ride with Neil that didn’t eventuate. Instead of going back to bed, I stayed up and got some reading (about training) done.

Did a session at lunch time with the goal of basic conditioning:

Row 1,000m

@24kg KB:
10 Swings
5 1-Arm Swings e.s.
3 x 5 KB C&J e.s.

3 KB TGU e.s.

5 KB Snatches e.s.

@20kg barbell:
5 Snatch grip deadlifts
5 Power snatches
5 Pressing snatch balances
5 Snatches

@2 x 12.5kg DBs:
Bear crawl three laps of the gym
10 Squat-clean renegade man-makers

Three rounds:
5 Power burpees
5 Swings @24kg KB
10 breaths

Pete and Sam were in the gym early this morning. I’d mentioned to Sam that I wouldn’t be able to make it in much before eight but she indicated they’d try to time things so that we could do something together.

When I got there they were at the end of their session with about ten minutes to spare. Sam was keen, Pete more keen on belly-aching about having already worked out for half an hour.

So Sam and I did ten minutes of the old-but-good DU/RMM couplet.

1:00 Renegade man-makers
1:00 Double-unders (tuck jumps)

In round two the only rope short and fast enough to DU with snapped, so I switched to tuck jumps.
Much, much harder.

I also put in an order for one of these:

As they say in primary school: Suffahhhhhhh!

Warm up

Row 1,000m
Burgner Warm-up @ 10kg bar
5 x Sotts Press @ 10kg bar


5-3-1 Press @ 35, 45, 50kg


5 RMM @ 20kg DBs
25 Double unders
AMRAP 10 min


Cool down

100′ bear crawl

100′ broad jump (3 burpees every 5 jumps)
x 5 rounds
= ~10:00, with two sets of burpees per jumping session (15 total)


5:00 RMM @ 20kg DBs
= 15

It took me the first couple of rounds to remember how to land the jumps in such a way to string them together. Once that was sorted I was home free. Prooobably could’ve gone a wee bit harder on the man-makers.

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


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.



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

Front squat 1 x 5 @ 55 kg


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


  • 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

September 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