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Archive for December 23rd, 2007

W

Basically…
Kettlebell action with Pete:

10 reps each side of the complex:
Clean and Push-press (not strong enough to press the 24 yet)
Clean and Jerk
Clean and Squat

Exercise Sets/Reps/Dist Weight/Time
KB Clean and Push-press
KB Clean and Jerk
KB Clean and Squat

10 reps es 24 kg
Extras…
KB Swings 10 reps 24 kg
1 Hand KB Swings 5 reps es 24 kg
1 hand Overhead Lunge 5 steps es 24 kg

 

So…
The 24 is great for two handed swings, but probably beyond my ability for real strength-endurance work on the other movements. I think I’ll get a 16 and work my way up.

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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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