Posted by: stevecaddy on: Monday March 31, 2008
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M
G
Fran.21-15-9 for time:
Exercise
Sets/Reps/Dist
Weight/Time
Thruster
21-15-9 reps
42.5 kg
Pull-up
21-15-9 reps
0 kg
Time:
Aborted at 11:39 (two pullups to go)
So…
Fran is currently the contender for most hated workout. My past three bad tears have been on Fran. There’s something about the compressed time that makes you work harder than than you ought to.
Thruster form was awful – so far out in [...]
Posted by: stevecaddy on: Monday March 31, 2008
Clarification found on the CF Boards:
Week 1: 5-5-5-3-3-3 (also called intro reps)
Week 2: 3-3-3-1-1-1 or 8×2 or 10×1 (advanced reps)
Movement Rotations:
T = Total body (OL variations)
L = Lower body (squats, front squats)
U = Upper body (presses, weighted chins)
For this example:
T = Power cleans, power snatches (PC, PS, DL)
L = Overhead squats, back squats, front squats [...]
Posted by: stevecaddy on: Monday March 31, 2008
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I’ve missed a few days after some broken sleep and busy days. Unfortunately in that time I missed a Fight Gone Bad but there’ll always be another I guess.
If I can’t ride, I might as well take a shot at getting stronger so I’m going to have an play with the ME Black Box template. [...]
Posted by: stevecaddy on: Saturday March 29, 2008
Went shopping for food in the morning and spent the afternoon teaching Mick the basic movements (deadlift, squat, OHS, KB swing, press, push-press, push-jerk, kipping). It was a lot to cover but he did well and I got some insight into what it actually means to be ‘untrained’ and what instructing is like (harder than [...]
Posted by: stevecaddy on: Friday March 28, 2008
W
Basically…
I went to Geelong for a meeting with the Baum guys and their new advertising guys in the morning. In the evening I built a ghetto squat rack out of a couple of wooden uprights, two big old paint tins and a few bags of concrete. It works great.
Because of all the time I spend [...]
Posted by: stevecaddy on: Friday March 28, 2008
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M
G
Helen
Run 400m
21 KB swings @ 24kg (sub 25kg DB swings)
12 Pull-ups
Three rounds
Exercise
Sets/Reps/Dist
Weight/Time
Run
3 x 400 m
0 kg
DB Swings
21 reps
25 kg
Pull-ups
12 reps
0 kg
Time:
0:11:10?
Well…
I’m sure there’s some kind of saying about stopwatches never lying but mine has been being guilty of being vague lately. The minute hand starts at -1 and stops between markings.
If my defining rod [...]
Posted by: stevecaddy on: Thursday March 27, 2008
And don’t I need it. After the ring work and Barbara my shoulders are pretty smoked. It’s great to be following the main site WOD and doing so consistently.
It’s extra great to be able to be with my new little family while I’m doing it, but it’s not so awesome that I’m not getting nearly [...]
Posted by: stevecaddy on: Tuesday March 25, 2008
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Now that I can make the 10 pull-ups easily enough, it’s time to start doing the real Crossfit warm-up. No dips today because of what’s ahead.
Crossfit Warmup
Three times:
Exercise
Sets/Reps/Dist
Weight/Time
Overhead Squat
10 reps
0 kg
Sit-ups
10 reps
0 kg
Back-extension
10 reps
20 kg
Dips
10 reps
0 kg
Pull-ups
10 reps
0 kg
Sampson stretch
15 sec es
30 false grip ring dips
30 ring pull-ups
(Scaled: 30 muscle-ups for time)
Exercise
Sets/Reps/Dist
Weight/Time
Ring dips (assisted: 2 [...]
Posted by: stevecaddy on: Monday March 24, 2008
W
Clean & Jerk 7 x 1
Exercise
Sets/Reps/Dist
Weight/Time
Clean & Jerk
1111111 reps
50
52.5
52.5
55
57.5 (Jerk PB)
60 (Jerk PB)
62.25 kg (C&J PB)
So…
After a fairly significant lay-off since the oly program, it too me quite a while to get the aggression and co-ordination to get under the bar and do so solidly. Even towards the end when things started getting better the [...]
