OK GO!

Archive for December 9th, 2007

W
G

Basically…
It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Back roll to stand 2 x 20 reps 4 kg
KB Clean + Jerk 4 min es 16 kg
KB Snatch 1 min es for 4:00 16 kg
Ring Pull-ups 3 x 5 reps 0 kg
Ring Push-ups
pu + reach fwd
pu + reach fwd and out (archer)
2 x 5 reps es
5 reps es
0 kg
KB SDHP 40 reps 16 kg
Time:

0:00:00

 

So…
The KB efforts for time were good. They seem really easy at first but the accumulation gets you in the end.

Food

  • Muesli w/fruit, nuts, cottage cheese
  • Jasmine tea
  • Sashimi
  • Fee’s left over chicken + rice
  • Cantaloupe, nuts, cottage cheese
  • Chicken and veggie omelette w/salad and avocado
  • Nuts
  • Tea

December 2007
M T W T F S S
« Nov   Jan »
 12
3456789
10111213141516
17181920212223
24252627282930
31  

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

Archives