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 [...]
Posted by: stevecaddy on: Tuesday February 16, 2010
Workout
The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds
Snatches and swings @ 16kg KB
Time:
12:26 including last minute rest (previously 13:14 w/10kg DB)
Notes
I just wanted to do some kind of conditioning WOD today. I went up to the gym this morning only to find the meditation group getting their meditation on. Would have [...]
Posted by: stevecaddy on: Tuesday February 2, 2010
It’s hard to describe steady-state work now. After years of going short and hard, or very long, an hour of moderate-to-solid is … just a ride.
Out to Essendon to see the dentist and back home.
1:15-ish total.
Food
3 eggs in butter, one carrot, one pear
Strong cappuccino
Salmon & veggie salad
Cappuccino
Apple
BBQ pork cutlet w salad, beetroot, avocado
Chai tea
Two good [...]
Posted by: stevecaddy on: Monday January 25, 2010
Workout
2 x 9 long hill repeats (rx: 3 x 9)
GPS data here
.
Notes
Got out of work early and spun off to Essendon to hit the long hill. Not as horrible as I expected, and I was able to push pretty hard in the second set without feeling the fade. It does get the burn going pretty [...]
Posted by: stevecaddy on: Saturday January 16, 2010
8:10AM
Workout
2 x 20 Deck Squats
20 Box Jumps @ 20″ box (bench)
3 x 2:00 e.s. Box Hops @ 20″ box (bench)
3 x 20 e.s. Step-up, lunge @ 25kg /20″ box (bench)
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
5:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB
.
9:00PM
Otway Trainer Workout [...]
Posted by: stevecaddy on: Tuesday January 12, 2010
9:00PM
Workout
Warm up with 39:18, cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each
3 x 8:00 39:17 @ max resistance, keeping cadence above 85 rpm
4:00 rest between efforts
Cool down.
Workout data.
Notes
Week 5. Four training weeks and a taper until the race. Eep.
Talking to Neil today about the race it seems my goal of a sub 6-hour finish is a [...]
Posted by: stevecaddy on: Friday January 8, 2010
8:00AM
Workout
Warm up with 39:18, cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each
Gear ladder:
53:27-12, 1:00 each
Cool down with 39:18, cadence ladder:
80-95, 90 rpm in 5 rpm increments, 1:00 each
GPS data
12:30PM
Workout
2 x 20 Deck Squats
20 Box Jumps @ 20″ box (bench)
3 x 2:00 e.s. Box Hops @ 20″ box (bench)
3 x 15 e.s. Step-up, lunge @ 25kg /20″ [...]
Posted by: stevecaddy on: Thursday January 7, 2010
Workout
20 Squats
2 x 20 Deck Squats
50 x The Bastard @ 10kg DBs
3 x 15 Jumping Squats @ 35kg (oops… should’ve been 3 x 20-30)
The Bastard = 16:41
Notes
Not great, not awful. Jumping squats felt really easy … because I was only doing half the reps! I’m going to count that as a win, eat up, hit the [...]
Posted by: stevecaddy on: Friday January 1, 2010
I’m not a fan of resolutions, but I’m not an opponent of plans or goals and the annual reset is a better time than most for reflection and planning…
Here are some rough training ideas for 2010:
Race well at the Otway Odyssey: be able to ride within myself, pace my efforts, be in control of my [...]
Posted by: stevecaddy on: Tuesday December 22, 2009
8:00AM
Workout
2 x 20 Deck squats
20 Box jumps @ 24″ box
1-leg Box hops, 15 (~1:30) es
3 x 15 es BB step-up, lunge @ 20kg
3 x 15 es Bulgarian split squat @ 20kg
5:00 DB long cycle C&J, switching hands every 5 reps @ 24 kg KB
5 ring pull-ups (strict)
.
6:15PM
Workout
Rx: 3 x 5 Long hill repeats
I wanted to do [...]
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 Front squat: ?
5RM Deadlift: ?
20RM Back squat: 60kg
Albeo theme by Design Disease
