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Classic movements

Posted by: stevecaddy on: Saturday September 4, 2010

Warmup 5 pushups 10 situps 15 squats x3 rounds Dynamic stretches Workout 5 Thrusters 7 Hang power cleans 9 SDPH All at 30kg AMRAP in 20 min = 5 and three thrusters

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Bastards, fifty of them

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 [...]

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Heavy fuel

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 [...]

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Kriss Kross will make you…

Posted by: stevecaddy on: Friday August 27, 2010

Warmup 4x15m Lunge + 15m Bear Crawl Workout Barbell Triplet: Clean/ Front Squat/ Jerk 2x 5/5/3 @ 40% (of Jerk 1RM) = 35kg 2x 4/4/2 @ 50% = 40kg 2x 3/3/3 @ 60% = 45kg Then: Dynamic Isometric Squat @ 35kg (fat bar for comfort) Slow descent holding for 5 seconds @ 160, 140, 120 [...]

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Fight Gone Rad (with Sam and Pete)

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 [...]

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100 Thrusters, 100 Pushups

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 [...]

Back squat, Bastards

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 [...]

Front squat, MM/DU, climb

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 [...]

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Somethin’ > Nothin’

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 [...]

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Dead snatch bells

Posted by: stevecaddy on: Friday July 30, 2010

Warmup Skipping Dynamic stretching Air squats 5 Press 5 Good morning 5 Overhead squat x 5 (all at 30kg) Workout 5-3-1 Deadlift @ 100, 110, 120kg :) 3 Hang power clean 3 Split jerk 3 Full squat snatch x 3 (all @25kg, focus on speed and technique – “Jump!”) 5:00 KB long cycle C&J @28kg, [...]

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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

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