Posted by: stevecaddy on: Thursday September 2, 2010
Warmup 20 Deck squats 5 push-ups 10 sit-ups 15 squats x3 Workout 50 Bastards = 16:12 5 Press @ 35kg Notes Not a blazing time, but sleep was lacking last night with Claire getting up three times, once at 3:30 for about 40 minutes. Happy just to soldier through the 50 at a consistent pace [...]
Posted by: stevecaddy on: Thursday August 26, 2010
Warmup Throw medicine balls Workout 1:00 Row 1:00 HSPU (partial ROM for me) 1:00 SDHP @ 28kg KB 1:00 Rest x4 rounds, not scored Food 3 eggs in butter, handful of almonds, two strawberries, one pear Strong cappuccino Fruit, muesli and yoghurt Pear, almonds (post-WOD) Chicken soup w/extra chicken 3 sausage rolls 3-egg chicken omelette [...]
Posted by: stevecaddy on: Tuesday August 17, 2010
Warmup Dynamic stretches 15 Squats 10 Sit-ups 5 Push-ups x3 Power snatch 35kg Over head squat x 3 Workout 10 Thrusters @ 30kg 10 Push-ups x10 rounds = 19:24 Notes Hard and fast. Well, harder than fast. Or as Pete put it “That didn’t look like fun.” Burpees almost would have been a better sub [...]
Posted by: stevecaddy on: Monday August 9, 2010
Not feeling 100%, but keen to do something. Warmup 5 Press @ 30kg 5 Front squat @ 30kg x3 + 5 Front squat @ 30kg 5 Thrusters @ 30kg Workout 30 Bastards @ 10kg = 6:48 + 6:00 DB C&J long cycle @ 20kg DB, alt. hands every 5 Food 3 eggs in butter Porridge [...]
Posted by: stevecaddy on: Thursday July 29, 2010
Warmup Run 2 km Workout Row 500m 10 Pushups x10 rounds = 34:40 Food 4 eggs in butter Strong cappuccino Quiche w raw veggies Handful of almonds Strong cappuccino Lasagne 1 piece of Fee’s chocolate slice Tea
Posted by: stevecaddy on: Monday July 12, 2010
Ride 10 min Then… Deadlift: 2 x 10 @ 55 kg 5-3-1 @ … progressively heavier 20 @ 55kg 50 Bastards @ 10kg = 16:20
Posted by: stevecaddy on: Tuesday June 22, 2010
3 x 5 Press: @40, 42.5, 40kg 1 x 10-15 Press @ 35kg = 8 + Metcon < 20min: “Hangover Cure” 20 Double-unders 4 OHS @ 30kg 6 DB Cleans @ 12.5kg DBs 8 Burpees AMRAP in 10 min = 4 and 20 double-unders + The Bastard @ 12.5kg DBs AMRAP in 10 min = somewhere [...]
Posted by: stevecaddy on: Monday June 21, 2010
Warmup Row 5:00 = 222.5W avg @ 18 spm 5 x Front squat @ 55 kg Workout 3 x 5 Front squats: @ 70, 75, 80 [one single only] kg 1 x 15-20 Back squats @ 65 kg = 15 + Row 500m = 1:40.2 + 15m Overhead walking lunge @ 20kg barbell 21 Burpees [...]
Posted by: stevecaddy on: Monday May 31, 2010
Workout 3 x 5 Front squat @ 65, 75, 85 kg 1 15-20 Back squat @ 65 kg = 20 PR! Then: 15 minute “Hangover Cure” 20 Double-unders 4 Overhead squats @ 30kg 6 Dumbbell full squat cleans @ 15kg DBs 8 Burpees AMRAP in 15 min = 5 Notes Well, the CFSB front squat [...]
Posted by: stevecaddy on: Monday May 24, 2010
I’ve been taking a few days off to fight off a head cold. I wouldn’t say that I didn’t get sick, but I definitely haven’t been anywhere near as bad as some of the poor guys at work. Here’s how I tried to kick the remainder: Workout 3×5 Back squat: 50, 55, 60 kg + [...]
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
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
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