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Archive for December 18th, 2007

Bike / road / TT commute

Basically…
Tempo to work, time trial back. Times are auto stop/start trip times, not running clock times.

There:

0:41:00 (tail wind, quite a few reds)

Back:

0:39:21

 

W

Exercise Sets/Reps/Dist Weight/Time
Front Squat 5 reps 50 kg
Front Squat 5 reps 55 kg
Front Squat 4 reps 60 kg (fail on the 5th)
Front Squat 2 x 5 reps 57.5 kg

 

So…
Without a rack, all weights had to be cleaned before the squatting could begin. Some of the early ones were u-g-l-y, but the last one felt perfect. Strong pull, deep, solid catch and straight up – no compressing after the catch.

Food

  • Muesli w/fruit, nuts and cottage cheese
  • Coffee
  • Plum
  • Tuna
  • Mushroom soup
  • Banana
  • Nectarine
  • Cherries
  • Mushroom omelette with avocado and salad
  • YoYo biscuit
  • Nuts

December 2007
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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

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