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Posts Tagged ‘Squats

20 High-knee step-up to reverse lunge
50 Swings @ 16kg KB e.s.
2 x 10 Piston Press @ 12.5kg DBs
25 KB C&J @ 16kg e.s.
5 x 5 Ring Dips (supported)
50 Squats

6 Deadlift @ 70kg
6 Bent-over one-arm DB row @ 12.5kg e.s.
x3

6 Bulgarian split squats (front rack) @ 20kg e.s
6 Turkish get-ups e.s. @ 16kg KB
x3

15 Bastards @ 12.5kg DBs (target was 30 for time but form broke down)
= 8:34

100 Air squats
= 4:32

5 Push-ups
10 Sit-ups
15 Squats
x3

10 Windmills e.s. @ 16kg KB
2 x 5 Turkish get-ups e.s. @ 16kg KB

4 x 25 Russian twist @ 16kg KB (one-two count)

1-15-1 breathing ladder of 1-arm Swings (GS style) e.s. @ 16kg KB

2 x 10 Renegade rows (push-up, row left, row right) @ 12.5kg DBs

Nose breathe the whole work-out.

 

Notes:
GS Style swing feels ok, but hard to get the right width stance. Nose breathing forces diaphragm breathing and totally works. Felt nasty during the second set of renegade rows but the breathing ladder was no big deal. Might be more interesting to try that one with burpees. ;)

Warm up by foolin’ around and then…

21 Deadlifts @ 60 kg
50 Squats
21 Push-press @ 35 kg

15 Deadlifts
50 Squats
15 Push-press

9 Deadlifts
50 Squats
9 Push-press

= 12 minutes flat

Back squat
5 @ 55
5 @ 75
3 @ 85
5 @ 75

Then…

10 Pushups
15 Swings @ 24kg KB
20 Squats
AMRAP in 24 minutes. Rest 1 min every 5 min.
= 10 rounds

I lost the KB in round 6. Didn’t even feel it slip. I was just focussing on driving up and then all of a sudden this kettlebell entered my field of view. Out of reach and slow-mo spinning backward on its trajectory away from me, tumbling into the middle of the room and beyond that the window. It hit the floor like a bowling ball and put a good sized dent in the LP company gym carpet and didn’t roll far. But yikes. Thankful to be alone for that one.

Run 400m
15 Pull-ups (sub: rope pull-down)
50 Squats
15 Push-press @ 32.5kg
x3 rounds

= ~12:21

Pete scaled the air squats to 20, focussed on form and beat me by about 20 sec.

Warm-up
Row 2,000m
= 8:01, 201W avg. @ 20spm

Workout
Back squat:
5@55
5@65
5@70
3@75
3@80
1@85
1@90
1@95 too shallow to count (possibly only just parallel)

Then:
5:00 deadlift @ BW (72.5kg) for reps
= 50

Notes
Smoooooked. Not good form on the negative phase of the last … ten or so DLs, but not dangerous at that weight. Really, really tough. For comparison: Neil got 45 @ 90kg, Jeff 100 @ 60. Zang!

Food

  • 3 eggs in butter
  • Pear, almonds, two kanga sausages
  • Coffee
  • Roast beef sandwich (best sandwich ever)
  • Coffee
  • Left over veggies in butter
  • 1.5 Pork chops w veggies in olive oil
  • Tea

April 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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