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Posts Tagged ‘WeightedStepUp

12:00 PM

2 x 20 Deck squats
20 Box jumps @ 20″ bench
3 x 10 Box hops e.s. @ 20″ bench
2 x 20 Step-up / lunges e.s. @ 20kg BB
10-20-10 Bulgarian split squat @ 20kg BB

Recover, then:
5:00 KB C&J long cycle @ 24kg. Alt. hands every 5.

Recover, then:
5 explosive burpees
10 mountain climbers
x 3

Cool down and stretch.

9:00 PM

A lazy hour and ten below AT on the PorchTrainer2000™.

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Warmup

Skip 3 min
20 Deck squats

Deadlift: 5 @ 55kg, 100kg

Workout

5-3-1 Deadlift @ 105, 115, 125 kg

Then:
21-15-9
KB Swings @ 28kg
Step-ups (e.s.) @ 40kg (2x 20kg DBs)
Power clean and Jerk @ 35kg
=  26:15

Food

  • 3 eggs in butter, 3 strawberries
  • Strong cappuccino
  • Pear, mixed nuts
  • Left over beef pie w hazelnut pastry
  • Strong cappuccino
  • Beef stir-fry w a little rice
  • Tea

Warmup

30 steps walking lunge

3 x
10 push-ups
10 squats
10 sit-ups

Workout

5 x 5 Front squat @ 55 kg

10 Box jumps
10 Power snatches @ 35 kg
15 Box step-ups e.s. @ 35 kg (try to minimise rear foot assistance)

10:00 DB C&J, long cycle, alt. every 5 reps

10 Box jumps
5 Box hops e.s.

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

Warm-up with jump rope, lunges, air squats, handstand practice and stretching.

Workout

3 x 5 Back squat @ 65, 75, 77.5 kg
3 x 12 Bench step-ups e.s. @ 40 kg (2x 20 kg DBs)
3 x 3 Pistols (no weight)
2 x 5 Turkish get-ups @ 20 kg DB
3 x 12 Side bends e.s. @ 20 kg DB

Notes

There’s a pleasant kind of fatigue that goes along with all this and there’s basically zero mental overhead to the program, which is exactly what I need right now.

Food

  • 3 eggs in butter … w extra butter and a carrot
  • Handful of almonds
  • Cappuccino (double)
  • 4 squares of 85% chocolate
  • Grilled chicken & veggie salad w avocado & pesto + peach (PWO)
  • Coconut milk, carrot
  • Double ristretto macchiato
  • 4 squares of 85% chocolate
  • Quite a few JellyBelly jelly beans :\
  • 1.5 pork chops w carrots, silverbeet, butter and olive oil
  • Hot cocoa w cream

Workout

15 KB Swing @ 28 kg
Row 3:00 @ >750m pace
Rest 90 sec
x3 rounds

Rest 5 min, then:

20 Slam ball @ 6 kg
Weighted bench step-up for 3:00 @ 2 x 10 kg DBs
Rest 90 sec
x3 rounds

Notes

Neil and I had discussed what this would be like a few weeks ago, after seeing it in the GJ schedule.

The row was hard, but not nearly “desperate”. Our gym needs heavier and deader medicine balls. The original called for a 32 kg KB and 3:00 on an AirDyne bike instead of the step-ups. Grip was the limiting factor on the step-ups… Who’da thunk it?


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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