OK GO!

"Fight Gone Bad"

Posted on: Friday July 27, 2007

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
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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: 24:05 (Feb 17)

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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