Just packing for the Kona.

Interestingly (for a rest day), I had two firsts today: 25 straight push-ups, and 10 straight pull-ups (kipping). Got a few free-standing seconds in a handstand in the gym at work too (just fooling around). :)

Bike / road / commute

Easy ride there, easy ride back. I wound it up for one of the straight-aways on the way home, but nothing crazy.


  • 3 eggs (hard boiled), nuts, apple, nectarine
  • Coffee
  • Cashew nuts
  • Sardines
  • Ham, cheese, mayo and avocado turkish
  • Tuna and nuts
  • Pasta w/pesto, Brazil nuts and olive oil
  • 4 ‘teeth’ lollies
  • 1 nectarine, 1 apricot
Tags: ,

1 Response to "Rest"

Steve – Great job on the firsts! Feels good to make a couple of PR’s in one day! I love Crossfit for the fact that it kicks our butt so hard that we can see the difference it makes in no time at all. Keep up the amazing work!Kim

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November 2007

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

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


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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