OK GO!

Strength week 2: Squat

Posted by: stevecaddy on: Monday March 15, 2010

Warm-up

1,000m Row
25 Perfect form air squat
5 Box squats to bench (technique only)

3 x 5 Back squat @ 45, 55, 60 kg

Workout

3 x 3 Back squat @ 65, 75, 82.5 kg

Food

  • Muesli, almonds, yoghurt
  • Coffee (double)
  • Walnuts
  • 2 piece Toblerone chocolate
  • Coffee (double)
  • Big chicken & veggie salad w avocado, hummus & pesto
  • Coffee (double)
  • Walnuts, apple
  • Big omelette w chicken, beef, onion & prawn + Chinese sausage
  • Hot cocoa

Strength week 2: Catch-up

Posted by: stevecaddy on: Sunday March 14, 2010

Bench press:
3 x 3 @ 50, 55, 57.5 kg

Deadlift:
3 x 3 @ 80, 90, 97.5 kg

+

2 x 3 Tuck lever pulls
2 x 10 Cauldron twists
Strict pull-up play

Tags:

Strength week 2: Press

Posted by: stevecaddy on: Friday March 12, 2010

3 x 3 @ 35, 40, 45 kg

+

2 x 8 Seated row
2 x 8 Seated DB press
2 x 10 Straight leg raises

…and friends.

Tags:

Strength week 1: Squat

Posted by: stevecaddy on: Tuesday March 9, 2010

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

Strength revisited

Posted by: stevecaddy on: Monday March 8, 2010

What’s all this about?

So, with the race behind me I’ve decided to finally spend some time addressing the shortcomings in my strength foundation… properly this time. I’m going to spend at least 12-16 weeks on a variation of the Westside Barbellprogram, primarily for the same reason Red is on Starting Strength: because it works, but also because Brother Pete has had some good progress on it so I have access to his experience tweaking the program for a very similar set of genes. ;)

Beyond that, the plan is to spend the winter focussed on athletic strength with the Coach Rut’s ME Black Box template. With the aim being to come out the other side capable of doing most of the CrossFit benchmark workouts as prescribed at semi-respectable times (i.e. no 10 minute plus PR Frans ;).

Food will be standard low-carb paleo fare because it’s friggin’ easy and simple and I feel and recover great on it. No GOMAD, no massive overfeeding, and we’ll see how it goes.

This is a fix I’ve been meaning to make for a long time now and the 10 week dedication (ha!) to cycling pre-Otway has given me enough of a break from the CF cycle to be able to come to strength work with the patience it requires.

Given that I won’t be doing a lot of racing over the winter time I’ll just cross my fingers and wing bike-fitness on the back of GPP. The other thing I forgot to mention though is that I won’t be doing the “standard” bodybuilder thing of actively avoiding oxidative pathway work. If the opportunity to ride – long or short – comes up, I’ll take it.

Tags:

Strength week 1: Bench press

Posted by: stevecaddy on: Monday March 8, 2010

Workout

3 x 5 Bench press @ 30, 35, 35 kg
3 x 8 DB flies @ 10 kg

3 x 12 DB rows @ 15 kg
SS/w
3 x 12 Triceps cable pull-downs @ 88 (somethings)

50 CF sit-ups

Notes

Wow. Bench, tri pull-downs and flies. This is a different world. Weight on the bench sounded modest but felt right. I think I’ve done bench press maybe … three times in my life. Should be interesting to see progress on this one.

Food

  • 3 eggs in butter, 1 carrot
  • Strong latté
  • 1 cottage cheese & raspberry muffin
  • 4 squares 85% dark chocolate
  • Tuna & veggie salad + coconut milk
  • Sardines
  • Lasagne with a few chips, asparagus, corn and carrot @ Alex & Kaz’s
  • Tea x 2
  • Hot cocoa w cream

Strength week 1: Deadlift

Posted by: stevecaddy on: Sunday March 7, 2010

Workout

3 x 5 Deadlift @ 70, 80, 90 kg
3 x 12 Knees to elbows
3 x 12 Good mornings @ 20 kg BB

20 KB chops e.s. @ 16 kg KB
1:00 Plank

Food

  • 3 eggs in butter w olive oil
  • Coffee
  • 6 home-made sausage rolls (thanks Fee & Claire :)
  • Short macchiato
  • Rack of lamb w veggies & butter
  • 4 tsp coconut cream
  • Stewed apple (no sugar) w cream
  • Hot coco w cream

Strength week 1: Press

Posted by: stevecaddy on: Saturday March 6, 2010

Workout

5 Presses @ 30 kg
5 Presses @ 35 kg
5 Presses @ 40 kg

3 x 3 Ring pull-ups (strict)
3 x 3 Ring dips (strict)

Notes

Oh boy:  I. Am. Weak.

Gotta start somewhere!

Food

  • 3 eggs in butter w olive oil
  • 1 apple, 1 fig, spoonful of almond butter
  • Tea
  • Cappuccino (double)
  • 1.5 slices fruit toast, 1/2 of Claire’s froggy biscuit, 1/2 of Fee’s lemon slice
  • Salmon w veggie salad, olive oil, almond butter
  • 1 fig
  • Beef rissoles w big salad
  • Tea
  • Hot cocoa, sardines, 3 spoonfuls of coconut cream
Tags:

Rest

Posted by: stevecaddy on: Friday March 5, 2010

And by “rest” I mean working 8–11 (am/pm).

Ouch.

Food

  • 3 eggs in butter w olive oil
  • 1 apple
  • ~100g of liquorice bullets (oops!)
  • Cappuccino (double)
  • Big handful of almonds
  • Big chicken and veggie salad w avocado and pesto
  • Cappuccino (double)
  • Assorted Thai + chicken & coconut milk soup (no rice, no roti)
  • Tea

Feelin’ alright

Posted by: stevecaddy on: Thursday March 4, 2010

Workout

This is one of Pete’s sadistic concoctions from our CFSB experiment.

Row 250m
21 push-ups
21 OH lunge e.s. @ 25kg

Row 250m
15 push-ups
15 OH lunge e.s. @ 25kg

Row 1,000m
9 push-ups
9 OH lunge e.s. @ 25kg

Time: 0:15:30.7
Better than last time! (by 6 sec)

Food

  • 3 eggs in butter w olive oil, 3 figs (shared with Claire)
  • Cappuccino (double)
  • Big handful of almonds
  • Big chicken salad w avocado & pesto (PWO)
  • Many little squares of dark (60-70%) chocolate
  • Cappuccino (double)
  • Ginger ANZAC biscuit
  • 1/3 of Claire’s coconut icy pole
  • Two tins of sardines, two big tsp. peanut butter, two big tsp. almond butter, 1 carrot, left over lamb, the bad ham from the fridge. Top fuel!

 

March 2010
M T W T F S S
« Feb    
1234567
891011121314
15161718192021
22232425262728
293031  

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