OK GO!

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


August 2017
M T W T F S S
« Jul    
 123456
78910111213
14151617181920
21222324252627
28293031  

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

Archives