I have decided to move this blog over to my own domain, miketee.net.
See you there!
Deadlift 1-1-1-1-1
Result: 90kg-100kg-110kg-120kg-130kg
followed by:
20m Multistage Fitness Test
The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others.
Result: 9:1
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Deadlift - managed a PR of 100kg in the deadlift a month ago; followed by a 120kg PR about a week ago. Glad to continue the run with a 130kg lift today. Still a long way to go as some of the guys START at 150kg!
Fitness Test -I really do hate tests with a passion, but was looking forward to my first “fitness test” of any sorts, especially since it’s a running workout which I do better than lifting weights. Think 9.1 is OK; the back was -really- aching from the deadlifts by Level 8 or so.
A further check on the wiki site shows that the test is being used by police, military and sports teams to measure cardiovascular fitness. The S-League requires a score of 13.1! PushMore’s highest is 10.7 by Keangston.
10-9-8-7-6-5-4-3-2-1 reps for time of:
- Single Arm Kettlebell Clean & Jerk @ 24kg(M)/16kg(W), L & R
- Single Arm Kettlebell Snatch @ 24kg(M)/16kg(W), L & R
Time: 26:21 (KB @ 16kg)
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Subbed to women’s weight to try maintain a good form. Good thing about the countdown reps is that it gets (kinda) easier towards the end.
Ben maintaining the STYLE during the squats
Tabata Mash Up - 8 rounds of:
- 20 seconds Max Reps Squats
- 10 seconds Rest
- 20 seconds Max Reps Ring Dips
- 10 seconds Rest
Result: 160 + 56 = 216
Strength WOD:
Deadlifts (3-3-2-2-1-1)
Result: 80kg-90kg-100kg-110kg-120kg-125kg (fail!)
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Completed 20 reps of squats for all 8 rounds, but much to improve on the ring dips. As for the deadlifts - tried to attempt a PR but failed to get off the ground at 125kg. Sigh!
“Lumberjack 20”
- 20 Deadlifts @ 125kg(M)/85kg(W)
- Run 400m
- 20 Kettlebell Swings @ 32kg(M)/24kg(W)
- Run 400m
- 20 Overhead Squats @ 50kg(M)/35kg(W)
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pull Ups (Chest to Bar)
- Run 400m
- 20 Box Jumps @ 24”(M)/18”(W)
- Run 400m
- 20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm
- Run 400m
Time: 43:01 (DL @ 85kg, KB @ 24kg, OHS @ 12kg, DB @ 35lbs)
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A hero workout dedicated to victims of the tragic shooting at Fort Hood, where 4 members of the Lumberjack CrossFit community were killed.
21-15-9 reps for time of:
- Dumbell Power Snatch @ 45lbs(M)/35lbs(W) L & R
- Ring Dips
Time: 15:24
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I like power snatches. Very simple movements and if you generate enough momentum from the legs, it’s actually not so taxing on the shoulders. Also getting improvements on the ring dips - previously I could barely muster 5 in a row but could get about 8-9 this time. More importantly, I’m just glad to be able to do the proper men’s weight without having to downgrade!
Video: Dumbell Power Snatch
Everybody swing the kettlebell!
For max reps of:
- 1 Minute Single Arm Kettlebell Swing, R
- Rest 30 secs
- 1 Minute Single Arm Kettlebell Swing, L
- Rest 30 secs
- 1 Minute Kettlebell Snatches, R
- Rest 30 secs
- 1 Minute Kettlebell Snatches, L
- Rest 30 secs
- 1 Minute Kettlebell Clean & Jerk, R
- Rest 30 secs
- 1 Minute Kettlebell Clean & Jerk, L
Select a kettlebell weight and use it for the entire workout. Kettlebell cannot be placed on the ground once workset is started. Record reps for each workset.
Result: 33 & 33, 15 & 8, 13 & 12 (KB @ 16kg)
Strength WOD:
Turkish Get Ups (1-1-1-1-1)
Result: 12kg, 16kg, 20kg, 16kg
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Turkish Get Ups are really weird and awkward with a lot of moves. But damn good for the core I think, coz it’s all about stability and balancing. The WOD with the kettlebells - wah laooo super kao kao! Just glad I picked out the right weight. Should be good for the skinny arms I reckon coz they were burning!
150 Kettlebell Snatches @ 24kg (M) / 16kg (W) for time.
These are total reps for both arms. No limit to hand switches but kettlebell can only be placed on the ground every 10 reps.
Time: 19:36 (DB @ 35lbs)
For time of:
- 21 Power Cleans @ 60kg (M) / 40kg (F)
- 42 Push Ups
- 15 Power Cleans
- 30 Push Ups
- 9 Power Cleans
- 18 Push Ups
Time: 17:23 (Subbed Barbells @ 45kg)
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Very nice workout. Subbed to lighter weights for the power cleans as I could -barely- lift 55kgs, let alone 21 reps @ 60! The push ups were doable.
Five rounds for time:
- 30 Medicine Ball Cleans @ 10kg(M)/5kg(W)
- 30 Double Unders
Time: 23:44
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The sight of a full grown muscular monster squatting up and down clutching a big rubber ball doesn’t really inspire much awe, as opposed to the screaming agony of a 400lbs deadlift.
The Medicine Ball Clean is one of the funnier, “easier”-looking crossfit workouts, and it’s easy to get fooled by that. In truth, it justifies its name through the vomit-inducing sensation that it causes, and the head just spaces out after the intensity of those continuous weighted squats. I had to do mine in sets of 15-10-5, to much difficulty.
Good news is, I am finally getting the hang of Double-Unders, after struggling for an eternity! Could do about 10-15 in a row, although the clumsy legs still trip up more frequently than TNB’s lines at Namawee’s house.
Targeted a sub 20-min workout, but should be better once the DUs are smoother and my thighs can take more pain from the damn balls!
More about the Medicine Ball Clean.
