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Archive for August 6th, 2007

Bike / Hill Repeats + commute (road)

Basically…

Exercise Sets/Reps/Dist Weight/Time
Hill Repeats
5 intervals
2, 5 min rest between Edgewater Hill
Time:

AM commute:

0:46:09

PM training + commute:

~1:15:– total time on the bike

 
 

W

Exercise Sets/Reps/Dist Weight/Time
Snatch 1
1
1
1
1
1
1 reps
 
35 kg
40 kg
40 kg
42.5 kg
42.5 kg
40 kg
40 kg
Snatch 10 reps
 
20 kg
Snatch Balance 1
1
1
1
1
1
1 reps
20 kg
20
22.5 kg
22.5 kg
25 kg
27.5 kg
30 kg

So…
Did the single snatches up to 42.5 kg when form totally left the building and everything got ugly. With the need for technique work apparent, I dropped it back down from there and did some skills transfer stuff.

Food

  • Muesli w/yoghurt
  • Coffee
  • Red apple, green apple, banana
  • Cashew nuts
  • Soba oodles w/pork and mushroom
  • Kiwi fruit
  • Dates
  • 4 figs, some nuts
  • Stir fried pork and vegetables
  • Muesli
  • Milo

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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