OK GO!

Archive for August 2007

Bike / road

Basically…
A short version of the Essendon loop on the way to work. Regular route home.

To work:

1:06:00

To home:

0:44:14

 

Food

  • Muesli w/fruit
  • Coffee
  • Prunes
  • Banana
  • Mushroom soup
  • Sardines in olive oil
  • Nuts
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W
G

Basically…

Exercise Sets/Reps/Dist Weight/Time
Sumo Deadlift High-pull 21-18-15-12-9-6-3 reps 22.5 kg
Push Jerk 21-18-15-12-9-6-3 reps 22.5 kg
Turkish Getup 5 reps e.s. 15 kg
Time:

0:10:43

 

So…
Notes and stuff

Food

  • Muesli w/yoghurt
  • Coffee

Basically…
Slept in, Mum and Dad came to visit and we we went out for tea with Mick and Jo.

Food

  • Muesli w/fruit
  • Apple
  • Nut bar
  • Ham, avocado, tomato and spinach turkish (2)
  • Boston bun
  • Fruit cake
  • Rice paper roll, fried pumpkin pocket
  • Vermicelli w/tofu and veggies
  • Banana in sticky rice w/ice cream

Bike / road

Basically…
First laps of the new pre-work training circuit on the hills around Essendon – Milleara and Buller Rds.

Time:

~1:50:00

 

So…
It’s not Tour de Burbs, but it’s pretty good if you’re aggressive and don’t mind passing the same point twice a couple of times.

Food

  • Muesli w/fruit
  • Bacon, 2 eggs, spinach, Swiss mushrooms, tomatoes
  • Tea
  • Coffee
  • Nuts
  • Two ham, spinach, avocado and tomatoe mini Turkish breads
  • Freggie bar (not bad)
  • 3 figs
  • Chicken stir fry w/veggies
  • Lots and lots of Maltesers
Tags:

G

Basically…
A whole lot of different lunge matrices with Mr Jim.

Exercise Sets/Reps/Dist Weight/Time
Clock lunge 3 x 5 reps 0 kg
Clock lunge (low) 3 x 5 reps 0 kg
Clock lunge (Sampson pose) 3 x 5 reps 0 kg
Clock lunge (fast – jumping lunge) 3 x 5 reps 0 kg
Renegade Man Maker 2 x 5 reps 15 kg
Isometric Squat 3 1 minute
Straddle Sit (front) 1 1 minute
Straddle Sit (rear) 1 1 minute
Plank 2 1 minute

 

So…
That was kinda fun.

Food

  • Muesli w/fruit
  • Coffee
  • Fruit toast
  • Nut bar
  • Vegetarian pizza, beer (1)

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

Basically…
I didn’t do anything.

Food

  • Muesli w/yoghurt
  • Coffee
  • 2 carrots
  • 2 apples
  • Sardines
  • Salmon and salad roll
  • Nuts
  • Beef and veggie stir fry w/udon noodles

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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