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Archive for December 10th, 2007

W

Basically…
More basic strength foundations. It’s boring, but I’m hoping it will prove worthwhile.

Exercise Sets/Reps/Dist Weight/Time
Press 1 rep
5 x 5 reps
40 kg
32.5 kg
Bench Press 5 x 5 reps 40 kg
Back Squat 10 reps 57 kg
Front Squat 5 reps 57 kg
Back Squat 3 x 5 reps 72 kg (~BW)
SDHP 21 reps 30 kg
Thruster 10 reps 30 kg
Tuck Jump 3 x 5 reps 0 kg

 

So…
Uurrrgh… It’s slow and heavy and boring, but I think it’s working in terms of building a strength foundation for workouts like Fran and the Olympic lifts. I hope that at least some of it will carry over to the bike although I know it’s probably not the most transferable thing. I do believe thought that stronger MetCon workouts like Fran are more transferable though. Patience is required.

Food

  • Muesli w/fruit, cottage cheese and nuts
  • Coffee
  • Nuts, banana
  • Turkey, avocado, capsicum and beetroot wrap
  • Fruit salad
  • 1 tin tuna
  • Coffee + mini flourless chocolate cake
  • 1/4 serve (consumed) disgusting duck risotto
  • Muesli w/fruit, cottage cheese and nuts :(

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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