OK GO!

Bring it.

Posted by: stevecaddy on: Tuesday February 9, 2010

So training has been basically shot to bits since New Year. The future is uncertain, but I’m going to make it to the Odyssey and have my race. And if nothing else, I’ll never have to do this workout again. Good riddance.

Workout (modified)

1 x 25 seated BB press @ 20kg
2 x 25 squats
1 x 20 box jumps @ 24″
2 x 2:00 box hops e.s.
1 x 20 box pistol e.s.
2 x 20 step-up, lunge e.s. @ 25 kg
3 x 20 bulgarian split squat e.s. @ 25 kg
5:00 KB long cycle C&J alt. hands every 5 reps

In limbo…

Posted by: stevecaddy on: Friday February 5, 2010

This whole week has been a derailment as far as training goes. I’ve been in the limbo state between getting a cold (I have the cough and the ‘not feeling snappy’ feeling but otherwise fine) and being A-O.K.

Work has been … busy. Lots of latent stress. Much of it is positive, but it still burns the candle.

It’s been too hot to sleep well, I haven’t been getting to bed on time and Claire has been waking us up at odd hours and I’ve made the call not to train until I feel like there’s no danger in doing so. With the Odyssey just two weeks out it kills me to not be training, but it’d kill me more to be laid up and going backwards.

Now for the bad news:

I’m about to be seconded onto a complicated project at work that is likely to involve long hours and very probably weekends. Best case it’ll make training very hard to fit in. The worst case is that I won’t be able to make it to the event, which would suck.

My approach for now is that even if I can’t do anything except for a few sessions in the gym in the next couple of weeks, at least I might still be able to go and have a little 100k adventure in suffering. The goal posts shift, but I still get to check the Odyssey box and put a time on the board to beat in coming years.

We’ll see…

M: Steady as she goes

Posted by: stevecaddy on: Tuesday February 2, 2010

It’s hard to describe steady-state work now. After years of going short and hard, or very long, an hour of moderate-to-solid is … just a ride.

Out to Essendon to see the dentist and back home.
1:15-ish total.

Food

  • 3 eggs in butter, one carrot, one pear
  • Strong cappuccino
  • Salmon & veggie salad
  • Cappuccino
  • Apple
  • BBQ pork cutlet w salad, beetroot, avocado
  • Chai tea
  • Two good dessert spoons of Greek yoghurt w cinnamon
  • Salmon, carrot, 2 tsp peanut butter
  • Tea

Rest

Posted by: stevecaddy on: Monday February 1, 2010

Meant to go up to the gym at lunch time and didn’t.

Work is crazy and fun and promising at the moment, but my mental plate is very, very full.

Rest

Posted by: stevecaddy on: Sunday January 31, 2010

Chloe’s first birthday party out in the 37° heat (not as bad as it sounds) and then back to Mick and Jo’s for tea.

M: Otway Trainer Workout 2

Posted by: stevecaddy on: Saturday January 30, 2010

I really didn’t want to do this one but shut down the mind, walked out the back door, climbed on the trainer and got started anyway.

Turned out to be a big bunch of fun.

Rest

Posted by: stevecaddy on: Friday January 29, 2010

Really, really not feelin’ it.

Rest

Posted by: stevecaddy on: Thursday January 28, 2010

W: Bastards. Heavy ones.

Posted by: stevecaddy on: Wednesday January 27, 2010

Workout

50 Bastards @ 12.5 kg DBs
25 Jumping Squats @ 35 kg
2 x 30 Jumping Squats @ 35 kg

Notes

Bastards = 22:10

Seems like a lot of extra time for only 2.5 kg more (per DB).
Ok so, 5 kg more, total.
Ok, 25% more.

There, I feel better now.

M: Long hill repeats

Posted by: stevecaddy on: Monday January 25, 2010

Workout

2 x 9 long hill repeats (rx: 3 x 9)
GPS data here

.

Notes

Got out of work early and spun off to Essendon to hit the long hill. Not as horrible as I expected, and I was able to push pretty hard in the second set without feeling the fade. It does get the burn going pretty good though, and at one point I passed a rotund gentleman pushing his bike up the hill three times before he made it to the top. We exchanged pleasantries each time. I ran out of time for the third set but subbed in good, hard tab into a stiff southerly wind on the way home.

Total distance: 29.3 km
Total vertical gain: 696 m

.

Food

  • 1.5 eggs, lots and lots of fruit, nuts
  • Scones with jam and cream (thanks Fee and Claire!)
  • Grilled fish and garden salad, some chips
  • Coffee
  • Grapes
  • Hook & Spoon beef & stout pie w veggies and olive oil
  • 1/2 a scone w jam and cream
  • Tea

 

February 2010
M T W T F S S
« Jan    
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891011121314
15161718192021
22232425262728

Benchmark workouts

100 Burpees: 11:07
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
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: 87.5kg
3RM Deadlift: 115kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Front squat: ?
5RM Deadlift: ?
 
20RM Back squat: 60kg