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Posts Tagged ‘WalkingLunge

I remember kettlebells and conditioning being fun.
My legs don’t.

2:00 of each:
KB C&J long cycle @ 16kg e.s.
KB Swing @ 24kg (20 two-hand, alternating every 5 thereafter)
Air squats

5 x OHS @ 16kg KB e.s.

10 RMM
10 Steps Walking Lunge
10:00 AMRAP
= Juuuuust under 3

 

Interesting to note: VMOs feeling really worked after this. I’m gonna be sore the next couple of days.

21-15-9
Swings @ 24kg KB
Burpees
Walking lunge (each step counts as one rep)

9:28

Intended to do the lunges with a 15kg plate overhead, but just too hard with the narrow grip, hard breathing and uhhh… general weaksauce.

7 Pseudo planche pushups
15 Deadlifts @ 55 kg
30 steps Walking lunge
x 4 rounds

= 9:34

Putting yesterday’s musing to use.

Workout

50 air squats
30 push-ups
3 TGU e.s. (alternating) @ 24kg KB
2:00 KB clean e.s. @ 24kg KB: R=30, L=25
50 goblet squats @ 24kg KB
12 clean, jerk, two steps overhead walking lunge @ 24kg KB
15 one-hand swings e.s. @ 24kg KB

Then:
21-15-9
KB swings @ 24kg KB
Burpees

Then:
50 one-leg deadlift e.s. @ 24kg KB

8:30 AM

Workout

Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time: 0:29:41

Last time: 28:39

 

Notes

Leg lifts are much more bearable than the Rx’d knees to elbows, but by the time you get to the thrusters your hips just don’t have the snap that they should, what with the heavy swings (done Russian style), back extensions and leg lifts. But you power through ok with breathing almost out of control. Then it’s burpees. I always intend to hit the burpees hard, but if the hips were lackluster before the thrusters they’re now fried. On top of that I’m riding the verge of failure with shoulders on fire from the push-pressing and thrusting. Burpees came in one set of five and twos and threes thereafter. Mark Adam’s came through the gym at this stage, saw me and asked “Do I need to call an ambulance?” I didn’t have the breath to reply. The DUs feel like they’re going to be impossible when all you want to do is double up and put your hands on your knees but they weren’t really hard: 25-20-5.

 

Food

  • 3 eggs, olive oil, almonds, apple
  • Coffee
  • Big chicken / waldorf / mixed veggie + avocado salad from the Truck Stop
  • Coffee
  • Small piece of chocolate cake
  • Almonds, carrot, sardines
  • 3 chicken drumsticks + salad w/olive oil
  • Small piece of a blueberry scone
  • Peach, almonds
  • Tea

W
M
G

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (rings)
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
40 Knees to elbows (rings) (Rx: 50 on bar)
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 16 kg)
50 Thrusters @ 30 kg (Rx: Wall ball @ 11 kg
50 Burpees
50 Double-unders

 
Time: 0:34:00.3

Notes
Eight minutes flat going into the K2Es, and then it was like wading through treacle. They suck even harder than usual on the rings. Thrusters felt really heavy and came in sets of five and six but given the ring K2E issue I’m not too disappointed with that time.

Food

  • Oats w/WPI, pear, 1/2 tsp almond butter [5/4/2]
  • Coffee
  • Pumpkins + chicken soup w olive oil [3/4/4]
  • Macchiato, 1/2 gingerbread muffin [0/3/1]?
  • Sardines, apple, almonds [2/2/3]
  • Meat pie w veggies + olive oil [3/3/4]

Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time:

0:28:39
Last time: 31:44 with no push-ups in the burpees

Notes:
Still too much resting towards the end. Almost revisited breakfast at thruster #30, burpees sucked like you always knew they would, but all in all happy with the PR given the legit burpees.

Food

  • Oats w/WPI, grapes, almonds
  • Coffee

March 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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