Posted by: stevecaddy on: Friday February 27, 2009
I’ll do the pressing work tomorrow.
Food
Lots and lots of stuff I haven’t even thought about eating in a long time.
Claire is truly awesome. Having kids is the best thing ever, and it’s been an insane year. I’m proud of what we’ve achieved and been through as a little family.
New little person. Special care. Enormous project [...]
Posted by: stevecaddy on: Friday February 27, 2009
W
Front Squats: 3×5
5 @ 60kg
5 @ 65kg
5 @ 70kg
Back Squats: 1×15-20
16 @ 60kg
W
M
G
The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds
Snatches and swings @ 20kg DB
Time:
0:13:14 (previously 11:58 w/17.5kg)
So…
Front squats are hard! I used to take pride in these (vertical spine!) but I’ve fallen waaay out of practice. Good to [...]
Posted by: stevecaddy on: Thursday February 26, 2009
W
M
Row and Push Press
Row 500m
21 x Push press @ 42kg
Row 500m
18 x Push press @ 42kg
Row 500m
15 x Push press @ 42kg
Row 500m
12 x Push press @ 42kg
Time:
16:35.5
Then:
2x 2:30 run on treadmill
So…
Metcon day!
I poached the row/push-press WOD from the mainsite a few days ago and scaled the weight down from 52.5kg (which isn’t far [...]
Posted by: stevecaddy on: Wednesday February 25, 2009
Last night: Man, it sucks that tomorrow is rest day. I feel great!
This morning: Man, I’m so glad it’s rest day. I’m le tired (and a little sore)!
40 people lost their jobs at work today (not me if you’re wondering). Not really a great day for training anyway.
Food [P/C/F]
Oats (rolled) w/WPI, macadamias, fig [5/5/5]
Coffee
Kangaroo meatloaf, [...]
Posted by: stevecaddy on: Tuesday February 24, 2009
W
Deadlift 3×3
1×3 @ 85kg
1×3 @ 95kg
1×3 @ 105kg
Deadlift 1×20
1×20 @ 70kg
W
M
G
Five rounds of:
1 min Double-unders
1 min Renegade Man-makers @ 20 kg DBs
Push-up, row left, row right, squat clean to thruster. Repeat.
Like dumb-bell burpees really.
Round 1:
74 DU / 3.5 RMM
Round 2:
46 / 3
Round 3:
59 / 3
Round 4:
28 / 2.5
Round 5:
[...]
Posted by: stevecaddy on: Monday February 23, 2009
W
3×5 Back squat
5 @ 65kg
5 @ 75kg
5 @ 80kg
Metcon
5 KB Snatch e.s. @ 24kg
10 KB Swing @ 24kg
20 Burpees
Round 1:
0:02:29.5
Round 2:
0:02:48.1
Round 3:
0:02:38.5
So…
Feeling a bit ‘off-colour’ today so I didn’t (couldn’t) push as hard as I would have liked to. Better just to get some good work in and hit the hay early. [...]
Posted by: stevecaddy on: Sunday February 22, 2009
W
G
Fran
21-15-9:
42.5kg Thrusters, Pull-ups
Time:
0:10:24 (PR by 7 sec)
So…
That sucked. The thrusters got crushingly heavy after the first round (which was broken at 12).
Pull-ups were a disaster after almost six months away from them. No rhythm, poor technique, rubbery arms and a really, really inefficient technique. I was pulling up while I was still coming back [...]
Posted by: stevecaddy on: Saturday February 21, 2009
Late to bed (after 12), up at 5:00 for Claire and again (for good) at 7:00. Put up some shelves and pictures around the house and went food shopping. We were in desperate need of good fat sources.
Will get a pre-CFSB benchmark for Fran at Pete’s tomorrow morning.
Food [P/C/F] (eyeballed)
Oats w/WPI, nectarine, olive oil [5/5/6]
Tea
Coffee
Lemon [...]
Posted by: stevecaddy on: Friday February 20, 2009
Monday I’ll be starting a six week Strength Bias phase that I hope will shoot me towards some goals before I look at getting back into riding and racing. The aim of course is to make the weights and FGB score go up, and to drive the times down.
Here’s where I’m at right now:
Body weight: [...]
Posted by: stevecaddy on: Thursday February 19, 2009
W
Back Squat (low bar)
Press
Deadlift
85
90 (old PB)
92.595
97.5 (super deep)
100
102.5 kg (PB by 12.5kg!)
50
52.5 (fail)
50 kg (PB is 52.5)
52.5 (fail)
70
90
125
130 kg (PB is 140)
CFT score:
623 (PB!)
So…
A new CFT PB (by just three points), despite sub PBs on both the press and deadlift – particularly the deadlift. That last 1RM squat was huge, a true 1RM. Slow, [...]
