OK GO!

Archive for August 16th, 2007

W

Basically…
It’s Grace! — 30 75kg clean and jerk reps.

Exercise Sets/Reps/Dist Weight/Time
Clean and Jerk 30 reps 35 kg
Time:

0:04:25

 

So…
Well, that was quick. Probably should have gone a little heavier but I haven’t done cleans in ages and wanted to keep an eye on form. My left wrist hurt a bit too.

Push-ups, pull-ups, Berg warm-up with the empty bar, skipping and air squats to warm up. Pull-ups, handstand holds, tyre flips, push-ups and a short barefoot run rounded out the night as extras.

Food

  • Muesli w/yoghurt and strawberries
  • Coffee
  • Apple
  • Beef stir fry w/veggies and udon noodles (leftovers)
  • Nuts
  • 2 figs
  • Carrot
  • 4 eggs (scrambled) with spinach, ham and toast
  • Green tea
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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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