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Archive for July 2007

W
G

Basically…

I wanted to do a few more of these after they worked my back over in FGB last week.

Three rounds of:

Exercise Sets/Reps/Dist Weight/Time
SDHP 10 reps 35 kg
FE push-up 5 reps 0 kg
Push Jerk 10 reps 35 kg

Lunge matrix: 5 rounds.

 

So…
A fairly cruisy run through but my rack position is giving me some issues. Somehow I’m resting the bar on knobby bits on the inside ends of my collar bones… it’s something to work on.

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Basically…
I did nothing.

And I was really, really tired from trying to stay up to watch the end of the Tour de France. Stupid Tour!

Food

  • Muesli w/yoghurt
  • Coffee
  • 4 mandarins
  • Apple
  • Seafood paella
  • Peppermint tea
  • Enchiladas (chicken, mushroom, capsicum, onion, flour tortillas)

Bike / MTB

Basically…
Four laps of the short course at Anderson Scout Camp, Officer. Backwards.

Seems like there were an awful lot of slippery, uphill log crossings today. The trail was a good’un, but my performance sucked. Strong off the line and third into the singletrack counted for little. My back is still sore as hell from FGB two days previous. Forget ‘amazing core strength’, I had the power output of someone’s nanna today. Legs were good, lungs were good, but the big hinge and stabilizer in the middle was just gone from the beginning.

I did have a good little battle with a guy I titled Mr Elseworth. His back was smashed too. We took turns at 6th place, each passing one when the other when got the geriatric urge to sit up and lean back. I just couldn’t catch him before the line so here it is: 7th.

Next time, Gadget. Next time.

Food

  • Muesli w/yoghurt and HONEY
  • Coffee
  • Banana
  • Sausage w/onion (on bread)
  • Coffee
  • Indian banquet (Bhoj, so good)
  • Apple turnover w/cream
  • 2 x Green tea
Tags: , ,

Basically…
I did nothing.

Food

  • Muesli w/yoghurt
  • Coffee, banana bread
  • 3 eggs, sardines in sunflower oil
  • Kangaroo steak, mash potato, carrot, broccoli
  • Green tea, milo

W
M

Basically…
It was supposed to go down like this: One minute at each station, one minute rest at the end of each circuit. Three rounds. The score is the total number of reps, calories on the rower.

Exercise Sets/Reps/Dist Weight/Time
Thruster (sub for Wall Ball) 35-15-17 reps 15 kg
SDHP 26-5-9 reps 35 kg
Box Jump (16″) 45-36-15 reps 0 kg
Push Press 13-11-9 reps 35 kg
Row 17-7-18 calories 0 kg
Time:

0:17:00

Score:

278

 

So…
Launched waaay too hard out of the box and faded fast. The score is a bit fudgey because without an audible timer I kept stopping to check my watch and because I wrote down my score for each station as I moved to the next one, but it’s a start.

Jim came and kept time for a few rounds (though not terribly well) and to Pete’s delight, heckled hard.

Food

  • Muesli w/honey and yoghurt
  • Coffee
  • Orange, kiwi fruit
  • 3 Prawn rice paper rolls
  • Braised beef vermicelli w/lemon grass
  • 2 mandarins
  • 2 slices leftover pizza
  • Vegemite on toast
  • 3 biscuits
  • Tea
  • Green tea

Basically…
I didn’t do anything.

W
M
G

Basically…

Exercise Sets/Reps/Dist Weight/Time
Run 400m
Swings 21 reps 22.5 kg
Pull-ups 12 reps 0 kg
Time:

0:00:00

 

So…
It felt like a good first run though Helen. Kipped the first four pull ups, got the next three semi-strict. Jumpers for the rest, although I tried to keep it slow.

Big DB swings felt surprisingly ok.

Food

  • Muesli w/honey and yoghurt
  • Green apple
  • Coffee
  • Banana, mandarin, sardines
  • Spaghetti bolognaise
  • Nuts + seeds
  • Stir fry lamb and veggies w/udon noodles

July 2007
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
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
Hangover Cure: 8 rounds
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: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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