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Posts Tagged ‘TheBastard

Quick jog around the block
20 Deck squats

10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB

50 x Bastard complex @ 12.5kg DBs
= 26:08

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

Kids vs Parents day at Grassroots soccer

Warm-up:
3x
5 push-ups
20 squats

20 lateral hops

Then:
50 x The Bastard @ 12.5kg DBs
= 25:10

Rough towards the end. Much ‘stopping for breath’ in the final 10-20, where ‘breath’ = spew burps.

And then a little tennis with Claire :)

Ride
Mt Pleasant Loop
77km  3:02h  1,065m
http://app.strava.com/activities/156459970

 

Workout
To address “pissweak core strength”
KB medley warm-up
4 x 5 DL @ 60kg
1 x 5 DL @ 70kg

25 x The Bastard @ 12.5kg KBs
= 9:20s

Goal: 50 reps (no time)

Morning
2x 10 Burpees

Evening
The Bastard AMRAP 15 min
= 30 @ 12kg DBs w rotating shafts

11-9-7
Burpees
DB Swings @ 20kg
= 4:53

In Hong Kong

4.3 km run

3 x 15 Swings @ 24kg
3 x 15 LCC&J e.s. @ 16kg
15 KB Snatches e.s. @ 16kg
15 Bastards @ 12.5kg DBs

Then:
Shovel two cubic metres of garden soil from front of house into garden, via wheelbarrow = 1.5hrs.

Run two laps of the block.

3 Pull-ups

15 x
Press
Deadlift
Back Squat
@ empty bar

20 x The Bastard @ 12.5 kg
= 9:50ish

3x
5 Dead-ball slam @ 11.5kg ball
5 Med ball thruster / wallball @ 11.5kg ball
Rest 10 breaths

Row 1,000m

Then:
50 Bastards @ 10kg DBs (the slippery, circular, hard crome, hotel kind)

= ~20:00

 

Since last time I’ve managed to shake the bugs, wrap up a bunch of work and have a new baby.

Mae’s birth reminds me that the fittest I’ve probably ever been was back when Claire was born. Not only that, but Fee reminded me today that Mae will be 10 weeks old when we go down to Lorne to race take part in Amy’s Gran Fondo. Who needs sleep? Better get moving!

10 Hollow rock
10 Superman
10 Hollow rock

Stretching

10 KB Snatch @ 16kg KB L
10 KB Snatch @ 16kg KB R

5 KB Snatch @ 24kg KB L
5 KB Snatch @ 24kg KB R

25 Bastards @ 12.5kg DBs
= 11:24

…aiming to build to 50.

 

I’ve had this idea for a while that one legged KB snatches would be a great stability move. I had a few unsuccessful attempts tonight but I think it can be pulled off. The snatching hand just has to be opposite the standing foot or else you would bash yourself in the supporting knee with the bell on the down stroke. No really, trust me on this.

Warmup
Move wet sand from beside the house to Claire’s sand pit:
Shovel wet sand x lots
Wheelbarrow wet sand 25m x 7

KB Complex @ 16kg KB
10 RTW clockwise
10 RTW anticlockwise
10 Air squats
10 1H swings L
10 1H swings R
10 C&J L
10 C&J R
25 Air squats
10 Goblet squats
7 Cossacks (e.s.)

Workout
25 x The Bastard @ 16kg KBs
= 21:50

I think I’ll get in this end. Oh, it’s a little deep! Do you have anything shallower? No? Just this here deep end? Ok then, sure. Why not? I mean, what’s the worst that could happen – get to rep 8 and realise that you’re going to be all kinds of torn up tomorrow? Ha!

The overhead lunging component was much better than I expected. First 5 reps had the renegade rows on the horns, but in the interest of safety I settled for planting my hand on the top of the ball of the bell.


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September 2020
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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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