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Posts Tagged ‘Strength

5-3-1 Deadlift @ 120, 125, 135 (fail), 132.5 (fail)

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21-15-9
Deadlift @ 72.5kg (BW)
OHS @ 35kg
= 11:40ish (not legit due to Sam making me laugh on several occasions)

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14 burpees

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Warm up

Row 5:00 < 20 spm

10 Squats
10 Sit-ups
10 Pushups
x3

5 x Back squat @ empty bar
5 x Back squat @ 50 kg

Workout

3 x 5 Back squat @ 60, 65, 70 kg

Then…

Row 500m
21 Push press @ 42.5 kg
Row 500m
15 Push press @ 42.5 kg
Row 500m
9 Push press @ 42.5 kg

= 15:05 (previously 16:35)

Notes

Obviously not as bad as it felt! Back squats were solid work but still felt sub-maximal… Plenty of time yet.

Food

  • 3 eggs in butter w/olive oil
  • Carrot
  • Tea
  • Coffee (double)
  • Muesli w fruit and yoghurt
  • Big chicken + veggie salad (PWO)
  • 1/4 chicken w/veggies
  • Chai tea
  • Tea
  • 1 biscuit

Pretty damn sore in the quads from yesterday, so I was looking forward to presses today.

Warmup

15 squats
10 sit-ups
5 push-ups
x 3 rounds

3 x 5 press @ 30, 32.5, 35kg

Workout

3×5 Press @ 42.5 (near-fail on the final rep each time, previously 40, 42.5, 45kg)
1×10-15 Press @ 35kg = 10 (previously 12)

Then:
21-15-9
Swings @ 28kg
Step-ups @ 30kg BB / 20″ box
Power-clean & Jerk @ 30kg BB

= 19:57

Notes

A little disappointing not to be able see numbers go up on the press today, but given yesterday’s load it’s understandable. The metcon WOD was a bunch of fun. I’ve missed doing things like C&J for time. Heavy swings felt great combined with the lighter bar work.

Food

  • 2.5 eggs in butter, carrot, coconut cream
  • Coffee (double)
  • Big chicken + veggie sala with avocado and pesto
  • Coffee (double)
  • Walnuts
  • 1 piece of violet crumble
  • Walnuts, coconut cream
  • Beef + veggie stir fry (no rice)
  • Tea

Workout

3 x 3 deadlift = 95, 100, 102.5 kg
1 x 15-20 deadlift for reps @ 85 kg = 15

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3 x 30:30 mountain climbers
3 x 30:30 DB hang power snatch @ 15kg DBs (typically got 5 reps)
3 x 30:30 DB overhead forward / back lunge @ 12.5kg DBs (typically got 2 reps e.s.)

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10 minutes of pseudo strength-endurance style ride home in the cold (awesome after getting really hot in the gym)

Notes

3×3 DL felt good. The solid 15 was tougher than expected, and I’m glad I didn’t start with 90 on the bar. Speaking of the bar (at work), it’s bending. If things sort themselves out monetarily in the next few months I think I’ll invest in a Penderlay bar and Buffalo bumpers.

The OH dumbell lunges are surprisingly suck-tastic after the rest of that. Really, really hard. Got some good ideas on specificity from this video:

I’ve done mountain climbers in the past, probably never with the requisite intensity (this was in my pre-CF days), but it took seeing them there like that to make me realise just how much they look like riding a bike hard. Done right they feel very similar to hard, high rpm, out-of-the-saddle efforts on a trainer… Good good.

Upper body, dynamic: Press

Workout

8 x 3 Push-press @ 35 kg (45-50% 1RM)
2 min rest between sets

5 Diamond push-ups
5 DB Snatches e.s. @ 20 kg
5 SDHP @ 30 kg
20 Double-unders
AMRAP in 15 min
= 4 1/2

Food

  • 4 eggs in butter w olive oil
  • Cappuccino (double)
  • Pumpkin & nutmeg soup with extra chicken, olive oil
  • Coconut cream
  • Small tin of tuna
  • 8 dark chocolate covered espresso beans
  • Cappuccino (double)
  • Huge piece of fish (floured and crumbed, but I didn’t cook it so whatever) with veggies, lemon and butter
  • Tea

Warmup

Dynamic stretches, joint rotations
Row 1,000m

Workout

Deadlift:
5 @ 100 kg
5 @ 102.5 kg
5 @ 102.5 kg

Romanian deadlift:
12 @ 22.5 kg
12 @ 25 kg
12 @ 27.5 kg
12 @ 30 kg
12 @ 32.5 kg

5 x 5 Dragon leg lift

Notes

Good to go heavy. This is going to be the focus of every workout now. Pete is keen to refocus and I’m very aware that I’m doing all of zero GPP and no dynamic work, which is bad. Adjustments will follow.

Feeling soft?

Food

  • 3 eggs in butter w olive oil
  • 2 small carrots, 1 dsp coconut cream
  • 1 tin sardines
  • Coffee (double)
  • Left over lasagne, med. tin of tuna
  • Orange, sardines, small tub coconut cream
  • Chicken kiev (no breadcrumbs) w butter-ginger sauteed veggies
  • Tea
  • Blueberries & cottage cheese w almonds

New additions:
At least 1L of water every day.
1,000 ui Vitamin D

Warmup

5 Push-ups
5 Squats
5 Situps
x 5

Joint rotations
2 x 5 Press @ Empty bar (10 kg), perfect form

Workout

5 x Press @ 40 kg
5 x Press @ 40 kg
5 x Press @ 42.5 kg

Notes

I didn’t get to work (and thus into the gym) until later than I would have liked. I aimed to do a few warm-up sets by starting with 30 kg but instead put 30 on the bar, making 40 kg the starting point. Oh well! Raph came through the gym just after the last set, which was pretty damn close to a 5RM anyway, and had some questions about food. By the time we finished chatting it was time to have a shower and get down to work.

I’ve also contracted Claire’s nasty little productive chest cough. No other untoward symptoms at this stage but Chloe had it for weeks, as has Claire, and it laid Mick up pretty bad for about 10 days so I’m not going to push things too much.

Interesting to see Boz and Co. have been doing essentially the same thing I’m trying to do here (although no doubt better and harder).

Food

  • 3 eggs in butter w olive oil + blueberries, strawberries
  • Coffee (double)
  • Big handful of almonds
  • Big veggie + chicken salad w olive oil & avocado
  • Coffee (double)
  • 1 Packet of beef jerky (thanks Christen!) – ingredients included sugar and MSG, but when someone personally flew it over from the US because you lamented the lack of protein-based snacks a month ago, you can’t not be appreciative.
  • Small tub of coconut cream
  • Lasagne (cooked by Fee during a marathon day with the refusing-to-sleep Claire, no complaints here)
  • Tea

October 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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