OK GO!

Archive for December 25th, 2007

Bike / road / recovery

Got up and did a pre-breakfast roll around the lake with Dad on Christmas morning (12.5 km at recovery pace). We saw quite a few runners out but only a couple of other bikes.

 

W
M
G

After lunch…
We waited til the pudding settled down and then did this modified (no box, no pull-up bar) version of GJ’s “Those Burpees Suck”.

Exercise Sets/Reps/Dist Weight/Time
SDHP 10 reps 24 kg KB
KB Swings 20 reps 24 kg
Tuck Jumps 30 reps 0 kg
Push-ups 40 reps 0 kg
Sit-ups 50 reps 0 kg
Burpees 60 0 kg
SDHP 10 24 kg KB
Time:

0:16:00

 

So…
Well paced and not as tough as I expected it to be. I paced myself conservatively because Pete had been talking this up pretty badly after sampling it the day before and because, well frankly, 60 burpees sounded pretty nasy.

Push-ups were broken into sets of 10 because I knew they’d get really hard during the burpees. The first 15 burpees were straight (is that all???), then 10 and in sets of 5 from 25 onwards.

Food

Ho ho ho!

Advertisements

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

Advertisements