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Archive for August 28th, 2007

W
M

Basically…
21-15-9 reps of thrusters and pull-ups, for time.

I subbed body rows for pull-ups because there’s no pull-up bar in the work gym, and scaled the Rx’d weight of ~40 kg down to 35, which felt plenty heavy.

Exercise Sets/Reps/Dist Weight/Time
Thrusters 21-15-9 reps 35 kg
Body Rows (sub for pull-ups 21-15-9 reps 0 kg
Time:

0:09:23

 

So…
Felt hard and heavy, but the heavier weight kept it from becoming you-are-on-the-way-to-destruction intense.

Food

  • Muesli w/fruit
  • Coffee
  • Fruit and nut bar
  • Chicken bagel
  • Cashew nuts
  • Coffee
  • Vegan banana muffin
  • Coffee
  • Vietnamese caramelised pepper pork hotpot w/rice
  • 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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