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Archive for the ‘Weightlifting’ Category

Strength week 2: Catch-up

Posted by: stevecaddy on: Sunday March 14, 2010

Bench press:
3 x 3 @ 50, 55, 57.5 kg
Deadlift:
3 x 3 @ 80, 90, 97.5 kg
+
2 x 3 Tuck lever pulls
2 x 10 Cauldron twists
Strict pull-up play

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Strength week 2: Press

Posted by: stevecaddy on: Friday March 12, 2010

3 x 3 @ 35, 40, 45 kg
+
2 x 8 Seated row
2 x 8 Seated DB press
2 x 10 Straight leg raises
…and friends.

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Strength week 1: Squat

Posted by: stevecaddy on: Tuesday March 9, 2010

Warm-up with jump rope, lunges, air squats, handstand practice and stretching.
Workout
3 x 5 Back squat @ 65, 75, 77.5 kg
3 x 12 Bench step-ups e.s. @ 40 kg (2x 20 kg DBs)
3 x 3 Pistols (no weight)
2 x 5 Turkish get-ups @ 20 kg DB
3 x 12 Side bends e.s. @ 20 kg DB
Notes
There’s a pleasant [...]

Strength week 1: Bench press

Posted by: stevecaddy on: Monday March 8, 2010

Workout
3 x 5 Bench press @ 30, 35, 35 kg
3 x 8 DB flies @ 10 kg
3 x 12 DB rows @ 15 kg
SS/w
3 x 12 Triceps cable pull-downs @ 88 (somethings)
50 CF sit-ups
Notes
Wow. Bench, tri pull-downs and flies. This is a different world. Weight on the bench sounded modest but felt right. I think [...]

Strength week 1: Deadlift

Posted by: stevecaddy on: Sunday March 7, 2010

Workout
3 x 5 Deadlift @ 70, 80, 90 kg
3 x 12 Knees to elbows
3 x 12 Good mornings @ 20 kg BB
20 KB chops e.s. @ 16 kg KB
1:00 Plank
Food

3 eggs in butter w olive oil
Coffee
6 home-made sausage rolls (thanks Fee & Claire :)
Short macchiato
Rack of lamb w veggies & butter
4 tsp coconut cream
Stewed apple (no sugar) [...]

Strength week 1: Press

Posted by: stevecaddy on: Saturday March 6, 2010

Workout
5 Presses @ 30 kg
5 Presses @ 35 kg
5 Presses @ 40 kg
3 x 3 Ring pull-ups (strict)
3 x 3 Ring dips (strict)
Notes
Oh boy:  I. Am. Weak.
Gotta start somewhere!
Food

3 eggs in butter w olive oil
1 apple, 1 fig, spoonful of almond butter
Tea
Cappuccino (double)
1.5 slices fruit toast, 1/2 of Claire’s froggy biscuit, 1/2 of Fee’s lemon [...]

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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 [...]

WG: Magic 50

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 [...]

W: Take this, hips!

Posted by: stevecaddy on: Sunday January 24, 2010

Thursday, Friday & Saturday
Work has been crazy, intense and exciting the past week. And exhausting. No training since Wednesday (glad I got that trainer workout in), in spite of a vow to hit the long hill repeats. Yesterday I took Claire to swimming, got a hair cut and my eyes checked and made dinner for Mick [...]

W+M: Cycling’s eccentric motion

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 [...]


 

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