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Archive for March 2008

Fran Bites

Posted by: stevecaddy on: Monday March 31, 2008

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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 [...]

ME Black Box explained in detail [Rest]

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 [...]

Back in Black (Box ME)

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. [...]

Rest – training Mick

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 [...]

Rest and Press

Posted by: stevecaddy on: Friday March 28, 2008

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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 [...]

Tags:

Helena!

Posted by: stevecaddy on: Friday March 28, 2008

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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 [...]

Rest

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 [...]

Barbara in the Rain

Posted by: stevecaddy on: Wednesday March 26, 2008

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Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds, rest 3 min between each round 

Round
Time (excl. rest)

1
07.00

2
05.40

3
10.05

4
04.56

5
11.55

Total Time (incl. rest):
0:51:36
 
Ok, so…
First effort at Barbara. In the rain. Pull-ups in the rain were slippery and slow. Every now and then I had to stop to scrape the sticky clay-mud off my shoes when it got so heavy as [...]

Dreaming of 30 Muscle-ups

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 [...]

C&J

Posted by: stevecaddy on: Monday March 24, 2008

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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 [...]


 

March 2008
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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