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: Monday August 30, 2010
Warmup Skip 3 min 20 Deck squats Deadlift: 5 @ 55kg, 100kg Workout 5-3-1 Deadlift @ 105, 115, 125 kg Then: 21-15-9 KB Swings @ 28kg Step-ups (e.s.) @ 40kg (2x 20kg DBs) Power clean and Jerk @ 35kg = 26:15 Food 3 eggs in butter, 3 strawberries Strong cappuccino Pear, mixed nuts Left over [...]
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 16, 2010
Warmup Row 3:00 Dynamic stretches 3 x 10 back extensions 5 x Back squat @ 55kg Workout 5-3-1 Back squat @ 75, 85, 95kg 3 x 5 Press @ 35kg 30 Bastards = 9:09 Food 3 eggs in rice bran oil Double cappuccino Handful of almonds Green apple Roast beef, roast pork, stir fried veggies [...]
Posted by: stevecaddy on: Thursday August 12, 2010
Warmup Skip 5 Push-ups 10 Sit-ups 15 Squats x 3 Front squat 1 x 5 @ 55 kg Workout Front squat 5-3-1 = 65, 75, 85 kg (= PR) + 1:00 Double-unders 1:00 Renegade man-makers @ 20kg DBs x 10 (no scoring) + :30 hard / :30 less hard Mountain climbers Food 4 eggs in [...]
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 August 5, 2010
Thursday-Friday is becoming the most reliable part of the routine. Workout Run 400m 25 Burpees x6 rounds = 30:39 Notes A fight from round three on; but also a chance to ‘go there’. Food 3 eggs in butter Double cappuccino Apple Lamb shoulder pie, w siphon coffee Zucchini rounds w bolognaise Three pieces of dark [...]
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: Friday July 16, 2010
Warmup 30 steps walking lunge 3 x 10 push-ups 10 squats 10 sit-ups Workout 5 x 5 Front squat @ 55 kg 10 Box jumps 10 Power snatches @ 35 kg 15 Box step-ups e.s. @ 35 kg (try to minimise rear foot assistance) 10:00 DB C&J, long cycle, alt. every 5 reps 10 Box [...]
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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