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Archive for November 18th, 2007

W
M
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Filthy Fifty

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Jumping Pull-up 50 reps 0 kg
Swings 50 reps 16 kg
Walking Lunge 50 steps 0 kg
Knees to Elbows 24 reps (Rx: 50) 0 kg
Push Press 50 reps 20 kg
Good Mornings 50 reps 20 kg
Wall Ball 50 reps 11.5 kg
Burpees 50 reps 0 kg
Double Unders 50 reps 0 kg
Time:

0:32:14

 

So…
Fee got called in to work right before the K2Es, so I stopped the clock and came back to them a little colder than I should have. Managed on number 24 something painful tweaked in my right hip and I decided to be sensible and let the rest of them slide. I lost a bit of time dismantling my ‘box’ (stacked puzzle mat and plates) to make matting for the burpees. The burpees were tough and I dropped the push-up from all but the first 10 and the last 5. Tsk tsk tsk. By the way, it was 33° today.

Food

  • 5 block breakfast: Muesli, nuts, grapes, cottage cheese
  • 5 block lunch: Two avocado, tuna, spinach and tomato wraps
  • Nuts and grapes
  • Salad, ham and avocado
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November 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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