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Posts Tagged ‘Skip

Warm-up
10x
Round the world, each way
1H Swings
Clean & Jerk
Rack squats, each side
@ 16kg KB

Workout
200 double-unders
200 running skips (2 count)

5 K2E @ rings (Rx 10)
5 hug-a-twinkie
x3 rounds

10 lying K2E
5 hug-a-twinkie
x7 rounds

800 running skips (2 count) (Rx run 800m)

= 29:40

Notes
Hug-a-Twinkie is essentially a gymnastic version of the reverse hyper, or the opposite of a dragon flag (you’re face down). It was pouring rain so this was all done under the car port. I used the box as my Twinkie. The original prescription is 10 rounds of 10 of each of the movements. I scaled down to five of each, but after three rounds it was pretty clear that the K2Es were going to become very slow and messy singles before long so I switched to sets of 10 of the lying kind. After a few more rounds I reflected that I should just tough it out on the rings, but found it near impossible to get a single hanging K2E rep out. Heh. Good call on the lying K2Es!

Food
Gluten free muesli (contains rice)
Apple
A few grapes
Choc chip biscuit
Large piece of grilled blue grenadier (floured)
Short mac
Apple
Salmon w veggies and ginger/lemon butter
Apple
Hot cross bun
Chai tea

Bike / road / commute

ITT home
Not you-are-on-the-way-to-destruction hard, but fast enough to come close to record time with an unfriendly wind and only moderately good traffic lights.

Time:

0:41:53

 

Then…
Thanks to Gym Jones for this little number.

“Developed by Pat O’Shea in 1969 and refined during the two following decades. Typically an IWT session involves a set of 8-12 reps of an “athletic lift” immediately chased with two minutes of free exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds.”

 

W
M
G

Exercise Sets/Reps/Dist Weight/Time
Hang Clean 12 reps 45 kg
Step-up 24″ 2 min
Rest 2 min
4 rounds

Rest 5 min
 
Front Squat 10 reps 45 kg
Skip 2 min
Rest 2 min
4 rounds

Rest 5 min
 
Pull-ups 8 reps 0 kg
Push-ups 8 reps 0 kg
Knees-to-Elbows 8 reps 0 kg
Double Crunch 8 reps 0 kg
Run 1 min
3 rounds

Rest 5 min
 
Press 1 rep 40 kg
Press 10 reps 20 kg
Time:

1:07:00

 

So…
Interesting stuff. The first round of hang cleans I miscalculated and loaded the bar with 50 kg instead of 45 which made it very hard to regrip and maintain form. Fixed that one up pretty quick.

In all other regards it’s entirely manageable; which is probably why it comes as such a surprise when you come out the far side of it, sit down and realise just how tired you are. The rest makes for a kind of enforced pacing.

Food

  • Muesli w/protein and fruit
  • Coffee
  • Nuts
  • Dried apricots
  • Beef burgundy pie
  • Nuts
  • Apple
  • 4 egg scrambled eggs

June 2017
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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: 24:00

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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