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Archive for August 3rd, 2007

W
M
G

Round 1

Exercise Sets/Reps/Dist Weight/Time
Run
 
2.3 km 0:12:00
Push ups 30 reps 0 kg
Push Press 30 reps 20 kg
Body Rows 15 reps 0 kg
Box Jumps 30 reps 0 kg
Jump Lunges 30 reps 0 kg
Mountain Climber 30 reps 0 kg

Round 2

Exercise Sets/Reps/Dist Weight/Time
Push ups 20 reps 0 kg
Racked Walking Lunge + Press 1 court length 20 kg
OH BB Lunges 1 court length 20 kg
Push Press 20 reps 20 kg
Mountain Climber 20 reps 0 kg
Squat, Walk, Jump 20 reps 0 kg
Tuck Jumps 20 reps 0 kg

Round 3
As per Round 2 but with 15 reps

Round 4
As per Round 2 (20 reps)

Epilogue

Exercise Sets/Reps/Dist Weight/Time
Knee Bends 10 reps 0 kg
Plank 2 1 min
Straddle Sit (F) 50 sec
Straddle Sit (R) 30 sec

 

So…
Nice, hard circuit on the roof with Jim and Wendy. Calves cramping in the last set of tuck jumps. Pretty badly gassed and looking at revisiting breakfast toward the end but, as always, it felt great when it was all over.

Food

  • Muesli w/yoghurt
  • Coffee
  • Nuts
  • Egg (hard boiled)
  • Apple
  • Quiche
  • Coffee
  • Grilled fish, carrots, peas, mash potato
  • Sustagen drink
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August 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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