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Archive for December 5th, 2007

W

Exercise Sets/Reps/Dist Weight/Time
Bench Press 2 x 5 reps 50 kg
Front Squat 2 x 5 reps 32.5 kg
Front Squat 3 x 5 reps 57.5 kg
Front Squat 1 reps 72.5 kg
Back Squat 1 x 5 reps 72.5 kg

 

W
G

Basically…
This looked intriguing, but even as I was setting up for it I knew that going for twelve of twelve was going to be a bad idea at this point in time. Here it is in a half-dozen scale.

Exercise Sets/Reps/Dist Weight/Time
Deadlift 6 reps 70 kg (BW)
Pull-up 6 reps 0 kg
Push-up 6 reps 0 kg
Medicine Ball Slam 6 reps 11.5 kg
Time:

0:11:33

 

So…
It gets hard very quickly, especially when you haven’t done a lot of deadlifting in a while, and especially after doing heavy squats. Scaling turned out to be a wise decision, but it’s a nice taste. I ran out of pull-ups towards the end as my kipping got messy, and I had a couple of tweaks in the front of my left shoulder where it’d popped during the race, but no major dramas otherwise.

Doing the big brother version would be interesting.

Food

  • Muesli w/fruit, nuts and cottage cheese
  • Coffee
  • Nuts, 1/2 apple, sardines
  • 2 Avocado, spinach, tuna and tomato wraps
  • Chicken and salad
  • Apricot
  • Mango, nuts and cottage cheese
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December 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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