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Posts Tagged ‘sub

Warm up
10 Push-ups
10 Sit-ups
15 Squats
x 3

Wendler 5-3-1
5 Bench press @ 40 kg
5 Bench press @ 45 kg
5 Bench press @ 50 kg

CF WOD
50 Ball slams
5 Clean & Jerks @ 40 kg
40 Ball slams
4 Clean & Jerks @ 45 kg
30 Ball slams
3 Clean & Jerks @ 50 kg
20 Ball slams
2 Clean & Jerks @ 55 kg
10 Ball slams
1 Clean & Jerk @ 60 kg
= 14:42

Cool down
1,000m row, under 20 spm, no foot straps, not timed.

Notes
The weight on the bench was heavier than prescribed, starting with 40 instead of finishing with it. 5 at 50kg was about as challenging as I’d like it to be without a spotter.

The C&J weight was scaled down from the main site prescription, but in the work gym, I was more than happy to have 60kg overhead with some confidence. Ball slams were a sub for rope climbs.

The week day fasting is no problem so long as I keep it paleo. The addition of sugar and/or free time on the weekends is a killer.

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50 Thrusters @ 20 kg barbell
Run 700 m
30 Pull-ups
Run 700 m
= 15:06

Normal Jackie is a 1,000m row, 50 thrusters at 20kg followed by 30 pull-ups.

Extras:
5 Strict form press @ 20 kg barbell
5 Ring dips

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.

W
M
G

Daniel
25 Push-ups (Rx: 50 pull-ups)
Run 400m
21 Thrusters @ 30 kg (Rx: 42.5 kg)
Run 800m
21 Thrusters
Run 400m
25 Push-ups (Rx: 50 pull-ups)

Time: 13:50

Notes
Significant scaling on the bookend gymnastic movements but: 1) No pull-up bar and 2) Weak push-ups. Operative word being weak today – both sets were broken.

I’d intended to do the thrusters with 37.5 kg, but 30 was plenty.

Food

  • Tuna, apple, pear, almonds
  • Coffee
  • Left over lamb stew w veggies + lots of extra silverbeet
  • Coffee
  • Almonds
  • Spaghetti bolognaise
  • Apple + blackcurrant pie (cheat night)
  • Chai tea

W

“Karen”
150 dumbbell thrusters @ 10 kg DBs (Rx: wall ball @ 9kg ball)
Time: 11:32

Notes
Went for DB thrusters at 10kg each with the idea that it would make it more like throwing and catching. It didn’t. Shoulder burn-out kept things from getting overly metabolic and the legs were fine the whole time. BB thrusters still seem like the best sub.

Food

  • Oats w/WPI, almonds, apple [4/4/8]
  • Coffee
  • Apple [0/2/0]
  • Cauliflower + haloumi fritters, muesli + plum and rhubarb compote [0/4/2]
  • Coffee
  • Orange, kiwi fruit [0/3/0]
  • Pork chop w sauteed asian greens [4/2/4]
  • Apple crumble w cream [0/4/2]
  • Tea

September 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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