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Archive for the ‘Gymnastics’ Category

Feelin’ alright

Posted by: stevecaddy on: Thursday March 4, 2010

Workout
This is one of Pete’s sadistic concoctions from our CFSB experiment.
Row 250m
21 push-ups
21 OH lunge e.s. @ 25kg
Row 250m
15 push-ups
15 OH lunge e.s. @ 25kg
Row 1,000m
9 push-ups
9 OH lunge e.s. @ 25kg
Time: 0:15:30.7
Better than last time! (by 6 sec)
Food

3 eggs in butter w olive oil, 3 figs (shared with Claire)
Cappuccino (double)
Big handful of almonds
Big chicken salad [...]

WMG: One Armed Fran

Posted by: stevecaddy on: Thursday December 3, 2009

Workout
12-15-9
One arm DB thrusters @ 17.5 kg (rx: 27 kg
One arm seated cable pull-down (sitting on floor)  (rx: 1 arm pull-up @ 27 kg)
The non-grip arm may assist by grabbing the wrist of the gripping arm.
= 19:33
Notes
The prescribed version is pretty insane. It looks like programming is advancing in line with the kind of [...]

MWG: Power endurance in Ballarat

Posted by: stevecaddy on: Sunday November 22, 2009

4:00 PM
Warmup
10 min KB play: keep the bell moving, don’t put it down. Get-ups, windmills, C&J, press, RTW, Figure 8s, circles, Russian sit-ups etc. 16 kg bell
 
Workout
1-10 breathing ladder of KB clean, squat, push-press (right)
10-1 breathing ladder of KB clean, squat, push-press (left)
(110 reps total)
12:44
Then:
10 Push-ups
50 Swings
Run 1.5 km
50 Swings
10 Push-ups
13:56
Then:
Run 1.5 km (barefoot)
8:26
Then:
3 x 10 [...]

W+MG: Split cleans, Tabata sit-ups/squats

Posted by: stevecaddy on: Tuesday November 17, 2009

Warm-up
KB complex + split cleans with the empty bar
 
Workout
Split clean (alternating foot forward)
5 @ 40 kg
5 @ 45 kg
5 @ 47.5 kg
3 @ 50 kg
3 @ 55 kg
3 @ 60 kg
Then…
Tabata situps/squats 8 x 20 seconds on : 10 seconds rest
(for a total of four rounds of each)

13 / 16
14 / 17
14 / 17
13 [...]

G – Ring Pullups

Posted by: stevecaddy on: Sunday November 15, 2009

Workout
3×5 Ring pullups (strict)
Notes
More of a rest day than a real workout.
Food

Tuna, carrot, 1/2 a pear, nectarine
Salad w home made French dressing, 4 sausages (good ones), 2 rissoles (really good ones)
Coffee
Roast chicken, salad, olive oil
Iced coffee (lots of milk)
Coconut cream
Coffee
Tea

WMG – Filthier Fifty

Posted by: stevecaddy on: Friday November 13, 2009

8:30 AM
Workout
Filthier Fifty
(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders
Time: 0:29:41
Last time: 28:39
 
Notes
Leg lifts are much more [...]

W: 5×5 Back squats

Posted by: stevecaddy on: Tuesday November 3, 2009

Preamble
I woke up this morning with hips and legs claiming to have been assaulted the previous day. No wicked DOMS, no hobbling around like a grandpa, but that old feeling from volume-riding days. “You did something hard yesterday.” Good.
With squall and showers forecast for the afternoon, Fee, Claire and I threw some stuff together, hitched up [...]

WG: Power Cleaning Cindy

Posted by: stevecaddy on: Sunday November 1, 2009

4:30 PM
Warmup with 16kg KB
Workout (via CFE via CFFB)

3 Power cleans @ 50 kg (Rx: 84 kg)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
AMRAP in 15 min
Rounds = 2.75
Extras
1:00 Supine ring plank
1:00 (total) Ring support
1:00 (total) Prone ring plank (FLR)
10 Blind deadlifts @ 50 kg, 2 sec pause at top
10 Steps 1H overhead [...]

W + G + M/CFE 4×2miles: The full gamut

Posted by: stevecaddy on: Tuesday October 27, 2009

4:45 PM
Workout
3 x 7 Floor press e.s. @ 20 kg
5 x 3 Split jerk (alternating split)

42.5 kg
45 kg
50 kg
50 kg
50 kg

7:00 PM
Workout
“Thirteen”
13-7-6
Bar muslce ups (scaled to pull-ups + dips)
Parallet clapping push-ups (scaled to floor clapping push-ups)
Time: 9:21.8
+
4 x 2 mile repeats
4 x 2 miles @ best possible pace.
Don’t slow more than 5 sec per set. [...]

W + WG: Deadlift, Powerclean & Pushup

Posted by: stevecaddy on: Monday October 26, 2009

Workout
CFE Anaerobic Endurance WOD
5 x 3 Deadlift @ 85% 1RM (110 kg) : Rest 3 min between sets

3 @ 97.5 kg
3 @ 100 kg
3 @ 105 kg
3 @ 107.5 kg
3 @ 107.5 kg

Rest 5 min
5 Power clean @ 75% BW (50 kg)
15 Push-ups
x5 rounds for time

0:53.6
1:03.1
1:29.8
2:04.6
2:20.2

= 7:51.3
Notes
Pretty sore in the hip flexors today. I [...]


 

March 2010
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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