Posted by: stevecaddy on: Monday March 31, 2008
W 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 [...]
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, [...]
Posted by: stevecaddy on: Monday March 31, 2008
W 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 [...]
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 [...]
Posted by: stevecaddy on: Friday March 28, 2008
W 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 [...]
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 [...]
Posted by: stevecaddy on: Tuesday March 25, 2008
G 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 [...]
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 [...]
