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Archive for December 20th, 2007

M
G

Basically…
This WOD came up on the Navy Seals WOD site a couple of weeks back and it looked too good to pass up.

Run 400m
21 SDHP @ 34 kg
21 Thrusters @ 34 kg
5 rounds

I scaled the weight back to 30 kg.

5 rounds:

Exercise Sets/Reps/Dist Weight/Time
Run 400 m 0 reps 0 kg
Sumo Deadlift High-pull 21 reps 34 kg
Thruster 21 reps 34 kg
Time:

0:35:28

 

So…
This is a really great workout. An absolute killer as far as intensity goes because it just doesn’t let up. With Fran and co at least there’s a taper as the rounds go on.

The weight was pretty manageable, which I was surprised with and attribute to all the recent squat work. Thruster sets were broken from the second round, SDHP sets broke from the third but were never as bad with 17 straight in the final round. Sweated like crazy, probably more than any other single half hour in my entire life. Someone who came through the gym told Pete downstairs that I was up in the gym working out and looking ‘very angry’ (which I wasn’t). I was pretty worked though – had the ‘I’m gonna be sick’ feeling a couple of times, had to sit down for a couple of seconds at one point when it became a real battle, a couple of light headed moments and heavy, heavy breathing.

I did the runs on the treadmill, barefoot, practising my pose running.

I’d heartily recommend this one to anyone.

Food

  • Muesli w/fruit, nuts and cottage cheese
  • Coffee
  • Nectarine, nuts
  • Avocado, spinach, chicken, tomato and beetroot wrap
  • Apple
  • Lots of beer, 1/2 a bowl of hot chips :S
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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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