OK GO!

Foundations

Posted on: Thursday December 27, 2007

W

Warm-up with modified CFWU:
Overhead Squat 20kg
Med Ball Slam 11kg
Good Mornings 20kg
Pull-ups
3 x 10 of each

Then…

Exercise Sets/Reps/Dist Weight/Time
Deadlift 5 reps 50 kg
Deadlift 2 x 5 reps 70 kg
Deadlift 5 reps 100 kg
Deadlift 3 x 5 reps 90 kg
Deadlift 3 reps 70 kg
Extras…
1 Arm DB Press 2 x 5 reps 15 kg

 

So…
I took a video of the last two sets (at 90 and 100 kg) to check form and although I feel really tight, I’m clearly rounding. Not much, but it’s not good and something I should work on. I don’t want to think about how ugly my old 107 kg PB must’ve been. My abs are pretty sore today from the Chrismas burpee workout with Pete. Must be the sit-ups I guess.

Food

  • Muesli w/cottage cheese, nuts and fresh fruit + 1 green apple
  • A little chocolate
  • Salad sandwich
  • Salmon, nuts, nectarine
  • 4 Chicken & herb burger patties, garden salad, 1 egg
  • Nectarine
  • Coffee
Advertisements
Tags:

1 Response to "Foundations"

Post the videos :D

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

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
%d bloggers like this: