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Archive for October 15th, 2007

W
M
G

Basically…

Exercise Sets/Reps/Dist Weight/Time
Run 400 m 0 kg
Swings 21 reps 20 kg (Rx 24)
Pull-ups 12 reps 0 kg
Time:

0:20:23

 

So…
First Helen with real (kipping) pull-ups, which is pretty cool. First set was great: unbroken swings, pull-ups in lots of six. Second set breathing started to make things tricky on the swings, but all in all I was able to keep the intensity fairly high.

I really expected the time to be quicker though. It felt quicker. But then, I did stop a couple of times to spot Fee on technique and my running was probably pretty sluggish.

Food

  • Muesli w/fruit
  • Coffee
  • Carrot
  • Green apple
  • Nuts + seeds
  • Tofu, rice & veggie patties
  • Coffee
  • Chicken Caesar salad

 

Fee did:

Exercise Sets/Reps/Dist Weight/Time
Skip 1 min
Turkish Get-up 1 reps es 2.5 kg
Skip 1 min
DB Press (1 arm) 5 reps es 5 kg
Skip 1 min
1-arm Overhead Lunge 5 steps es 5 kg

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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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