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Posts Tagged ‘WM

W
M

Warm-up
Row 1,000m
Time: 3:36

Workout
21-15-9
Power Clean @ 42.5 kg
Push Press @ 42.5 kg
Burpees
Time: 18:46

Notes
This felt very old-school. Cleans in sets of seven to begin with, push-press in sets of about five. Burpees pretty steady. 42.5 was a good weight for the cleans. Wouldn’t have wanted to be any heavier for the PP. Burpees were slower than I would have liked them to be, but were steady.

Food

  • 1 slice of ham, handful of blueberries, strawberry
  • Coffee
  • Giant salad w pink salmon + olive oil
  • Fruit salad + yoghurt
  • Coffee
  • Apple, sardines
  • Peppermint tea
  • 3.5 egg omelette w ham, onion + tomato
  • A few blueberries, two strawberries
  • Hot cocoa
  • Tea
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W
M

Warmup
Dynamic stretching, joint rotations, push-ups, squats, press.

Workout
5 Thrusters
7 Hang power clean
10 SDHP
All @ 35kg. Doug @ 20kg. Rx = 42.5kg

 
AMRAP in 20 min = 10
Doug = 6

Notes
Not an easy one by a long shot, but it felt manageable. Doug gave it everything and breakfast threaten to come back at him. My efforts encourage and cue Doug made for great excuses to brake up my own sets, which I was happy to do given how I felt on Monday and knowing that the antibiotics are probably tearing me up on the inside.

Hugely improved form from D-Mac all around. Heels stayed planted and full ROM on the thrusters (which turned into snatches for a couple of anaerobic reps – hehe), SDHP obeyed the core to extremity principle as much as form breakdown under that kind of effort would allow. HPC? The understanding is there, and so is the ability, but it’ll take some more ingraining before it will stick under duress.

W
M

Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

 
Round 1: 142 (row 22)
Round 2: 90 (row 18)
Round 3: 79 (row 17)
Total: 311
PR!! (old PR: 292)

Notes
We went into this kinda rushed and without very much of a warm-up. I didn’t feel great – got that ‘fighting off a cold’ feeling. Things were steady out of the gate, though 142 was a surprise and faded in the usual places (SDHP and PP). Very happy to break the 300 barrier. :))

Doug set his own bar at 189 with 12.5kg for the thrusters and 20kg on the SDHP/PP. He brought the necessary intensity to it too. Addressing hamstring flexibility would bring a huge improvement in efficiency.

Food

  • Oats w/WPI, almonds, apple [4/3/8]
  • Coffee
  • Pumpkin soup, almonds, WPI [4/3/6]
  • Sardines, almonds, apple [2/2/4]
  • Lamb pie w veggies + olive oil [3/4/6]
  • Blueberry pie and cream [0/3/2]
  • Tea
  • Orange

AM

G

4 x 3 Ring pull-ups: strict, hold for a count of five at the top and bottom.

 

PM

W
M

“Randy” (scaled)
30 x Power snatch @ 20kg (Rx: 34kg)
5:34

Notes:
Went light and tried to keep an eye on form. Worked on some technique drills before and after to try to “de-program” out any bad pattern setting during the WOD. On one hand it wasn’t fast enough to be really intense, or slow enough to be perfect. On the other hand, form wasn’t abhorrent and it wasn’t without sweat. Still, it feels like the best bet is to pick a stimulus and go for it.

+

G

3 Ring body rows: hold for a count of five at the top and bottom
10-count support on rings
x 5 rounds

 
Then:
5 x 3 Ring push-ups (Bulgarian)

Food

  • Oats w/WPI, almonds, pear [4/4/8]
  • Coffee
  • Pancake w maple syrup ~[0/4/0]
  • Kangaroo steak, apple, carrot, zucchini, almonds [4/3/4]
  • Tea
  • Home-made rye flatbread pizza: ham, egg, cheese, tomato, herbs + nuts[3/3/3]
  • PWO: Strawberry, WPI and LSA shake [2/1/4]
  • Tea
  • Fee’s chocolate muffin ~[0/4/0]

W
M

Fight Gone Bad
20 kg Thruster (sub for wall ball)
35 kg SDHP
20″ Box jump
35 kg Push-press
Row (for calories)
Rest

 
1:00 each station.
x 3 rounds

Round 1: 112
Round 2: 74
Round 3: 106
Total: 292
PR!! (old PR: 283)

Notes
I screwed up and missed the 1:00 rest at the end of the first round, which goes a long way to explaining the catastrophic second round. I took a double rest at the end of round two to balance it out and hit round three pretty hard. The 35kg movements were hard, but not as awful as they have been. Making meaningful progress on this will mean getting strong enough on those not to have to put the bar down.

Happy with the PR, especially at the end of a fairly good cycle and coming off of not feeling 100%. 300 is in sight!

Food

  • Oats w/WPI, macadamias, apple [4/4/8]
  • Coffee
  • Cold roast chicken w salad and olive oil [4/4/6]
  • Coffee
  • Sardines, orange, macadamias [2/2/4]
  • Vietnamese scallops and ginger w a little rice & chicken noodle soup ~[3/4/2]
  • Tea, 1/2 a blueberry scone [0/2/0]

W
M

Workout
21 Thrusters @ 25 kg (Rx: 32.5 kg)
21 Double-unders
x 5 Rounds

1. 1:18.2
2. 1:41.9
3. 2:06.5
4. 2:26.9
5. 2:57.1

Time:

0:10:30.6

 

Notes:
This one had me nervous at the beginning. Scaling down the weight was smart – sets 3, 4 and 5 were broken because of breathing and burning, which are the right problems to be fighting in this kind of WOD. Very intense, but not as awful as expected. The double-unders fly, which sucks because that’s where the resting is.

Food

  • 1 apple, 1/3 watermelon slice, walnuts, almonds, WPI [4/4/8]
  • Coffee
  • Lamb and veggie casserole ~[4/4/4]
  • Pork chop w veggies + olive oil [4/2/6]
  • Chocolate coated nuts x 2
  • Tea w small Carmen’s biscuit
  • Cottage cheese, apple, almonds, walnuts [2/2/4]

W
M

Workout:
Row 500 m
30 x Bench press @ 35 kg (~50%BW, Rx is BW)
Row 1,000 m
20 x Bench press @ 30 kg
Row 2,000 m
10 x Bench press @ 30 kg

Time:

0:21:41.5

So…
Hard to know what weight to use for the bench because I never do it … and it shows. The last five of the first set were singles so I figured it prudent to scale down and keep the pace up.

The 500 is a blast. The 1,000 hurts. The 2,000 is just plain awful. I don’t think I’ve had a less enjoyable time in the gym. Ever.


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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