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Archive for March 2009

Rest

Posted by: stevecaddy on: Tuesday March 31, 2009

Feeling pretty tired after the last couple of days. Food Oats w/WPI, almonds, berries [4/3/12] Coffee Quail w white bean salad, almonds [4/4/12] Coffee Sardines, apple, almonds [2/2/4] Pork sausages, veggie salad w olive oil, pepper and sesame seeds, egg, peanut butter [4/2/12] Cottage cheese, almonds, cinnamon, peach [2/2/4]

MW – Fight Gone Bad

Posted by: stevecaddy on: Monday March 30, 2009

W M Fight Gone Bad 20 kg Thruster 35 kg SDHP 20″ Box jump 35 kg Push-press Row (for calories) Rest   1:00 each station. x 3 rounds R1 R2 R3       Total Thruster 30 23 17   70 SDHP 19 14 11   44 Box Jump 33 27 20   80 Push-press 14 11 10   35 Row (cal) [...]

Gardening at Mick’s

Posted by: stevecaddy on: Sunday March 29, 2009

W ;) Basically… We shovelled crushed rock for half the afternoon. And then for the rest of the afternoon, we shovelled rock that wasn’t crushed! Food Oats w/WPI, almonds, berries [4/2/12] 1/4 chicken, greek salad, caesar salad [4/4/2] Coffee Sardines, almonds [2/0/4] Pasta w mint pesto & tomatoes [1/6/6] Cottage cheese, almonds, grapes [2/1/4] Three [...]

Rest: Mick, Fee and Jo’s 30th party, sweet, sweet cake

Posted by: stevecaddy on: Saturday March 28, 2009

Food Oats w/WPI, grapes, almonds [4/2/12] Coffee Black pudding, baby lentils, duck egg, caramelised onion, bacon [4/4/2] Coffee Insane chocolate cake [0/1,000/2] Tea Fig [0/1/0] Pizza [???] Tea

W – Front Squats + CFE ‘Hill’ repeats

Posted by: stevecaddy on: Friday March 27, 2009

W 5 x 3 Front squat 3 @ 55 kg 3 @ 65 kg 3 @ 70 kg 3 @ 75 kg 3 @ 77.5 kg M Row 1,000m: 3:40.0 4 x 30/30 burpees: 11, 10, 10, 10 AMRAP Burpees in 1:00: 21 Later… Bike: trainer Basically… ’4 x 2 mile hill repeats holding fastest [...]

Rest

Posted by: stevecaddy on: Thursday March 26, 2009

Rest

Posted by: stevecaddy on: Wednesday March 25, 2009

No WOD, but my commute, plus Fee’s commute = 7 km. It’s nice to be local. Food Oats w/WPI, almonds, nectarine [4/4/8] Coffee Kanga loaf, almonds [4/4/8] Chicken schnitzel, spinach, avocado and pesto wrap (still hungry after lunch) [3/4/4] Almonds, sardines [2/0/4] Kanga loaf, almonds, tahini [4/4/8] Ham, plum, nectarine, yoghurt, almonds [0.5/2/4]

CFSB to CFE transition week

Posted by: stevecaddy on: Tuesday March 24, 2009

M Bike (trainer) 20 min @ 15 PRE (~80-85%MHR)   W Deadlift: 1×5, 2×3 4×1 I messed up the rep progression and did 3×3: 5 @ 100 kg 3 @ 105 kg 3 @ 110 kg 3 @ 115 kg 1 @ 120 kg (easy!!) 1 @ 125 kg (not really a grind, but form [...]

Quick and dirty

Posted by: stevecaddy on: Monday March 23, 2009

W M G Basically… Row 1,000m (3:28.7) 30 DB Thrusters @ 15 kg 30 Burpees Time: 0:10:01   Notes: Two sec off a new 1k PR on the row which isn’t bad as a WOD component. Thrusters were prescribed as 50 with a 20kg barbell. I planned to make reduce them to 30 and up [...]

A full week off

Posted by: stevecaddy on: Saturday March 21, 2009

I don’t remember when I last did … nothing for a week without being sick. Claire came down with a cold and fever early in the week and had long bouts of midnight crying. Sleep was not good. Work got a little crazy and I’ve been investigating a few out of hours project ideas, which [...]


 

March 2009
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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 Back squat: ?
5RM Deadlift: ?
 
20RM Back squat: 65kg