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Posts Tagged ‘Row

Deadlift
5 @ 45kg
5 @ 55kg
3 @ 65kg

3 @ 75kg
3 @ 85kg
3 @ 95kg

Row
Row 500m
Rest 3:00
x 4 rounds

1. 1:41.3 (damper at 4.5 / ~28 spm)
2. 1:44.3 (damper at 4.5 / ~28 spm)
3. 1:45.4 (damper at 5.5 / ~28 spm)
4. 1:40.8 (damper at 4 / ~32 spm)

My 500m PR is 1:35.7, which seems so far away now. I was desperately close to going sub 1:40 on the fourth round but blew up with 45m to go.

Lots of stretching and foam rolling today too.

Press
5 @ 20kg
5 @ 25kg
5 @ 30kg

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

Chipper WOD
Row 20 cal
30 Thrusters @ 20kg
20 Box jumps @ 20″ bench
30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows)
20 SDHP @ 24kg KB
30 Burpees
20 Shoulder to overhead anyhow @ 35kg (Rx: 60kg)

AMRAP in 6 min =  130 reps (10 burpees)
11:03 to complete the whole shebang

5 Press @ 30kg
5 Press @ 35kg
5 Press @ 40kg

“Jackie”
Row 1,000m
50 Thrusters @ 20kg
30 Pull-downs @ weight stack random number generator in lieu of pull-ups
= 9:42

Notes

Falling back on a basic Wendler 5/3/1 courtesy of strstd.com and a bit of ye olde maine site. I just haven’t been committed enough to make bike training work with the consistency it needs. It hurts more than conditioning, it doesn’t have an immediate pay-off and — and this is the big one — the time windows for doing it are compete directly with family, sleep and project time. So until I can get back onto that properly, it’s back to the old staples of upstairs lifting, jumping and running. The rules are: go hard, be consistent, don’t drop a ride in favour of gym, don’t fall into the obsessive traps that can come with CF (must get stronger). Just turn up and get it done.

I’ve also been reading a little bit about Leangains and have decided to have a bit of a tinker with the method. Basically a condensed eating window with a 16-ish hour daily fast, a little protein before the workout and the biggest carb load placed immediately afterward, the make-up of everything else will be straight paleo. Not aggressively low carb, but it’s going to turn out that way regardless. I’ll try to take a photo in the next few days to help keep an eye on any change in body comp. Don’t expect to see any such thing posted here anytime soon though.

Doug and I cut down the hero workout “Small” to a sprint distance. The prescribed volume was 1000m row, 50 reps on the bodyweight movements and 800m on the run.

Row 300m
20 Burpees
20 Box jumps
Run 300m

= 19:21 Steve
= 21:52 Doug (@ 15 reps on the bodyweight stuff)

Row 20 cal
30 Burpees
40 DB power-clean to push-press @ 15kg DBs
50 Lying leg raises
30 Steps OH walking lunge @ 22.5kg plate
200m “Sprint” (treadmill)

= 17:22

Row 450m (in lieu of running 400)
15 Snatchs @ 22.5kg (Rx 34)
9 Pike push-ups (in lieu of HSPU)
x 3 rounds

5:23 + 6:19 + 7:00
=  18:43

Notes

Off the back of a very slack period. I’ve become caught up in an after hours project with Yori and Jase, the iOS devs at work. We’re working on a new version of Jase’s AlienBlue Reddit client for the Mac platform, which is both addictive and … sedentary!

If I’m going to train through this project (and I mean train at all, not just with specificity) I’m going to need to really pin my sleep down. It’s been a few weeks since I’ve been in bed before 11.

So…

Row instead of run because others were on the treadmills. Probably should have been more like a 5 or 600 based on time, but 450 is plenty enough to pop the HR through the roof. I recovered my breath to within a reasonable range before each of the snatch sets, which weren’t challenging weight-wise, but I wanted to keep form pretty good and the chrome bars at work make snatch grip very challenging. Pike push-ups were good.

One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I hopped the bunting tape, unclipped, put my head on my stem and gasped for air for probably a solid three minutes. Gasped. Each lap was will against legs that didn’t hurt so much as constantly bitch that more acceleration was simply not possible.

The signal I took from it isn’t a new one: What you thought was intense in training is a fucking walk in the park compared to racing.

Hence, something a little uncomfortable…

Workout

Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

Total: 253 (PR = 311)

Notes

Waaaay down on PR, partially attributable to not coming out of the gate hard when stamina is high, partially just decreased work capacity. Realistically 35kg is too heavy for me on the SDHP and push-press. Power (not strength) endurance should be the limiting factor in FGB. For the first time, I’m not going to vow that I need to be stronger. This is what it is, next time I’ll drop the weight. I’m beginning to feel like this isn’t leading anywhere specific, which is fine – I appreciate the myriad of benefits that come with GPP, but I have some specific things I’d like to give some love to for a while.


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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