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Archive for October 8th, 2007

M
G

Basically…
5 pull-ups, 10 push-ups, 15 squats. As many rounds as you can in 20 minutes.

Exercise Sets/Reps/Dist Weight/Time
Pull-ups 5 reps 0 kg
Push-ups 10 reps 0 kg
Squats 15 reps 0 kg
Rounds:

10

 

So…
Better kipping = more pull-ups.

Ever-slowing push-ups aside, everything was going smashingly until the final round when by pull-ups finally gave out. The last five were a mess of missed singles and bad kips, but it was ten rounds even with seven seconds to spare. Pretty happy with that.

Food

  • Muesli w/fruit
  • Coffee
  • Apple
  • Nuts
  • Salmon linguine
  • Nut bar
  • Banana
  • Chicken and pea soup
  • Iced jam doughnut :0

Bike / road / commute

There (3 x TT efforts on the long straights):

~0:41:00

Back:

~0:46:00

 

W
G

Basically…
Weighted chin-ups 1-1-1-1-1-1-1.

Exercise Sets/Reps/Dist Weight/Time
Chin-ups 1
1
1
1
1
1
1
2.5
3.75
5
5
6.25
7.5
8.75 kg

 

Food

  • Muesli w/fruit
  • Apple
  • Milo
  • Walnuts
  • Shepherd’s pie + veggie stack w/salad
  • Banana
  • Nut bar
  • Salmon + dill linguini

October 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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