Tuesday 24.7.12
A: 3×5 back squat
B: RDLs 3×8
C: Annie
50-40-30-20-10:
- double unders
- sit-ups
Post loads, times and training notes to comments.
3×5 back squat, RDLs and Annie
July 24, 2012 by
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A: 3 x 5 @ 170kg – First time in a couple of weeks that I have upped the weight – felt hard but good (a bit like 2nd grade the 3rd time around)
B: @ 60kg
C: 8:26 (not quite PB + 6s) – 1st 2 rounds unbroken and then a bit messy for the next 3
A. 3 x 5 @ 85kg.
B. 3 x 8 @ 60kg
C. DNF. 5 sit ups short. Have finished this in 8.23. Double unders aren’t clicking atm and general conditioning is still pretty bad.
Awesome work from Jamie this morning. Those numbers are ridiculous.
A) 3 x 5 @ 110kg- A bit deflating when Jamie chucks on another 60kg after you finish maxing out. ha-ha sob-sob (Bit it’s inspirational to watch!)
B) 70 kg
C) 9:58 Same as last time. Need to start harder.
A: 3×5 @ 67.5kg
B: 3×8 @ 60kg
C: 9:22. First time Annie.
Well mine are a bit more pitiful than above but I am proud
A: Had a bit of time so did 2×5 @ 35kg, 1×5 @ 37.5kg, 1×5 @ 40kg Haven’t hit 40 before so woo hoo!!
B: 3×8 @ 35kg, getting my hands used to hook grips
C: Got up to 38 double unders on the 40 set… Have the welts to show just how much double unders love me
Some practice is in order!!
You poor thing – I did love you face every skipping rope burn….. I am going to buy a cushion skipping rope with nice fluffy bits on the rope part – so no more welts!
Hmm.. Let me know how the cushion skipping rope goes… Although it is fun turning up to work and saying to your boss ‘look what I did this morning!’ and seeing the confused and slightly scared looks on their faces
A: 3 x 5 at 55kg – then 1 a 5 at 57.5kg
B: 3 x 8 at 40kg (or 35kg – I am no good at addition)
C: DNF! hmmm got 10 d/unders into the 30s round…. indication that I need more pratice. Finally strung together a bunch of them though….
A. 1 x 70kgs, 2 x 75kgs (PB!)
B. 3 x 8 @ 60kgs (PB!) … anticipate staying on that wieght for a while because my form was pulled up a few times by the coaches.
C. DNF… I got through my 50 set and commenced my 40 set at time up. I will own you oneday DU’s… I will own you… stop looking so smug.
A: 3 x 5 @ 40kg
B: 3 x 8 @ 30kg.
C: 18 DU in first 50 set. Yes..i completely suck at DU’s!
A: 57.5kg
B: 40kg
C: 8.26. When I did Annie last time in February I timed out with 8 sit ups to go. Happy happy.
A: 3 x 5 @ 47.5kg then 1 x 5 @ 50kg. Still working on shaving off a bit more depth
B: 40kg
C: DNF – got to 8 DU on the 30 round. Much better than the 3 min max DU attempt from last week (managed about 20) so have to be happy with progress! Still have a single in between… have to work on that too.
A: 3×5 @ 115
B: 3×8 @ 70
C: 7:14. Situps limiting factor. Awesome job by Ewan.
D: 3×5 HSPUs
E: Press x5 @ 20,40,60 and x1 @ 70.
Compare to old PB 7.43 http://www.adaptcrossfit.com/2012/05/29/clean-and-jerk-1rm-annie/
A: 97.5, 3×5
B: 70
C: 9:45 first time Annie double unders are a sore point with lots of work to go
I learnt a lot today about programming, volume, RSI, and getting it done.
Sheer determination and musceling through high volume repetition is not the way to hit my goals but it’s good for RSI. I need to pay attention to the programming and what my body is saying in order to hit my goals. Instead of banging out rep after rep, look to the coaches for advice as to how I can get it done. Like body weight pull ups and hollow rocks to improve my unbroken volume kipps. thanks Ben and Pip for the help
A: 2 sets @90kg and 1 set @95kg
B: 40kg. everyone has something they suck at and for me its RDLs, i tried so hard not to let me shoulders drop, but it kept happening.
C: set a new PB 6:47. i know it was done late last year and i timed out i think in the set of 30 double unders. so my time was a good improvement
A. 3×5 @ 40kg
B. 3×8 @ 40kg
C. Too shamefull to post! Thanks for the advice on DU Bec.
Annie sux, she will be my bitch one day! (yes one of my goals)
A) 1 3×5 @ 65 that was fine, 1 3×5 @ 70kg (PB) that form was poor, 1 3×5 @ 65 that form improved. Will stick at 65 until comfortable with knees not going forward/in.
B) 3 x 8 @ 60kg – Fatigued on the last few of last set.
C) Ergh… DNF – Finished 30 double unders and 17 sit-ups, so only 30 double unders and 43 sit-ups to go for next time!
a) 65kg working on form and full depth
b) 40kg, weight was light but the depth only to just below the knee
c) practiced D/U for 5 minutes then 40 situps, then 5 D/U attempts the another 40 situps then more attempted D/U until my left calf tightened so finshed with another 22 sit ups.
damn you trouble unders!