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Posts Tagged ‘rosstraining

Workout

The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds
Snatches and swings @ 16kg KB

Time:
12:26 including last minute rest (previously 13:14 w/10kg DB)

Notes

I just wanted to do some kind of conditioning WOD today. I went up to the gym this morning only to find the meditation group getting their meditation on. Would have loved to have joined them but… Crazy days at work. I still don’t know if I’m going to be able to make it to the Odyssey or if I’ll have to work through the weekend, but I’m hoping I will and doing what I can (not much at this late stage) in the mean time.

Felt good to be moving again. Going back to a wider range of movements and weight ranges is going to be a “significant adaptation”. Fingers crossed that means there’s still some specialisation in the legs.

Food

  • 3 eggs w butter & olive oil
  • Two carrots
  • Coffee
  • Big tuna, veggie and olive oil salad
  • Coffee
  • Sardines, two carrots, nectarine
  • Two chicken drumsticks, veggies, olive oil
  • Cold cocoa (soy milk)
  • Tea

W

Front Squats: 3×5
5 @ 60kg
5 @ 65kg
5 @ 70kg

Back Squats: 1×15-20
16 @ 60kg

 

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M
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The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds

Snatches and swings @ 20kg DB

Time:

0:13:14 (previously 11:58 w/17.5kg)

 

So…
Front squats are hard! I used to take pride in these (vertical spine!) but I’ve fallen waaay out of practice. Good to try them on again. 5 at 70kg was tough. The 16 back squats at 60kg was also tough, but a different kind of tough. I like these and think there might be some real carry-over to steel climbing on the bike. It’s a very similar feeling to grinding up a long climb.

20kg for the Magic 50 was pretty damn good actually. I’m not sure whether I included the rest in the total time the first time I did – it doesn’t seem like I should be faster with 20kg than 17.5, but I didn’t pause throughout the whole workout this time, and my notes for last time talk about slowing down at the end, which usually means breaking things up. I’m either 1:16 slower or 2:44 faster. I think it’s the latter. I hope it is, anyway. I’m certainly in better shape now.

As a side note, I’ve signed up to race with Baum at the Mont 24 Hour race as part of their 4 or 6 man team. The race is the week after the end of CFSB. I’m sticking with the strength focus and will suck up the suffering on the bike. Here’s to finishing what you start.

Food [P/C/F]

  • Steel cut oats w/WPI, peach, macadamias [5/7/8] (peach was a bit big)
  • Nectarine (PWO) [0/1/0]
  • Coffee
  • Kanga meat loaf, apple, macadamias [4.5/2/5]
  • Steak sandwich, chips [uh oh]
  • Two beers
  • Fruit binge! [0/lots/0]
  • Lamb chops, veggies, macadamias [4/2/4]
  • Cottage cheese, nectarine, macadamias [2/2/2]

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The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds

Exercise Sets/Reps/Dist Weight/Time
Row 500m 1:38

Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Time:

0:11:58

 

So…
Definitely gets the blood moving but I got slow on the burpees in the end. The snatches are explosive enough to get the HR up and that carries over. Afterwards I felt alright. I think to get the best out of this (or anything really) you probably have to really attack it like the man himself does.

Food

  • Oats w strawberries, apple, protein, walnuts [4/2xFat]
  • Coffee
  • Sml piece caramel slice
  • 1/4 egg and bacon pie, sardines, nuts, apple, pear [4]
  • Pear, nuts, sardines [2]
  • 3/4 chocolate milk shake, small slice of cake :X
  • Three chicken drum sticks, veggies, nuts [~4]
  • Oats w strawberries, cashews, protein

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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