Posted by: stevecaddy on: Thursday January 31, 2008
W
Basically…
Looking to get faster and stronger (more powerful) with the Oly lifts. They’re fundamental to CrossFit, and I can’t see myself improving without giving them some proper attention. To that end, I’m doing a 12 week Oly program with Pete. Should be fun.
Exercise
Sets/Reps/Dist
Weight/Time
Row
1,000 m
0:05:33
Power Clean
4 x 3 reps
37.5, 42.5, 45, 50 kg
BTN Push Jerk
4 x [...]
Posted by: stevecaddy on: Thursday January 31, 2008
Bike / mtb / commute
Basically…
Ride to work – hard, in the wet, the long way, off road as much as possible. Ace fun.
Time @ 22.5km:
0:55:15
Food
Muesli w/strawberries + protein
Nut bar, coffee
Big salad w/chicken
Peach, boiled egg, nuts
Roast chicken, veggies and corn
Berry turnovers
Peach, nuts, cottage cheese
Posted by: stevecaddy on: Wednesday January 30, 2008
Food
Muesli w/strawberries + protein
Coffee (macchiato)
Nut bar, green apple
Spaghetti bolognaise
Nuts, green apple, peach, boiled egg
Chicken and salad (lots of silverbeet!)
Nuts, nectarine
Posted by: stevecaddy on: Tuesday January 29, 2008
W
Basically…
The prescribed workout for today was Grace — 60 kg (135 lb) Clean and Jerk, 30 reps (scale as necessary to preserve technique).
With Pete’s observation that I pulled way to early on my 60 kg clean the other day I decided to focus on cleans. More specifically, on achieving a fuller hip extension before the [...]
Posted by: stevecaddy on: Monday January 28, 2008
Bike / road
Basically…
It’s been too long since I’ve been out into the hills, so… From Derrimut to Kinglake, back through Eltham and hit Burgundy Street on the way home just for giggles. Wind up at North Melbourne for beer and salad. :)
Exercise
Sets/Reps/Dist
Weight/Time
Ride
135 km
4:55:38
Kinglake climb
0:22:–
Time:
4:55:38
Elevation:
1,560 m
All in all a most excellent ride. I tried [...]
Posted by: stevecaddy on: Sunday January 27, 2008
Food
Muesli w/strawberries + protein
Big, fat, green salad w/tuna
Peach, nuts
A few plain corn chips
Spinach, ham and silverbeet quiche
Posted by: stevecaddy on: Saturday January 26, 2008
Basically…
Dad’s birthday. Mum and Dad came down. We went up to the Eureka tower Sky Deck, which was much cooler than expected, and then out for dinner.
Food
Muesli w/strawberries + protein
Coffee
Huge green salad w/sardines and olive oil
Nectarine, peach, nuts
Kangaroo steak, 1/2 a vegan salad, 1/2 a dark chocolate calzone, half a slice of lemon meringue pie [...]
Posted by: stevecaddy on: Thursday January 24, 2008
W
M
G
Basically…
This champion effort got me thinking about breaking up various movements with rowing. I’m no where near pulling off a pyramid like that but I like the idea and damn if that’s not an inspiring session to keep in mind when you’re suffering.
Warm up with 500m row, skipping, light OHS and Bergener warm-up.
Exercise
Sets/Reps/Dist
Weight/Time
Row
500 m
1:44
Overhead [...]
Posted by: stevecaddy on: Wednesday January 23, 2008
Just a walk around the park with Feebs in the evening.
Food
Muesli w/grapes + protein
Coffee
Apple, nuts
Iced avocado drink (nicer than it sounds!)
Vietnamese beef noodle soup
Sardines, nuts, peach, nectarine
More nuts (omg, cashews so addictive!)
Steak, veggies, and mash w/olive oil
Strawberries, cottage cheese and … nuts!
Posted by: stevecaddy on: Tuesday January 22, 2008
Bike / road / commute
There:
0:42:00
Back:
0:53:00
W
Basically…
Before Christmas we were doing strength foundation work every week, and it was helping with a host of other movements. This is the resurrection of that for the new year.
Exercise
Sets/Reps/Dist
Weight/Time
KB Swing
20 reps
16 kg
1H KB Swing
10 reps es
16 kg
KB Press
5 reps es
16 kg
Clean & Front Squat
5 x 5 reps
50, 50, [...]
