OK GO!

43° on NYE

Posted on: Monday December 31, 2007

Bike / mtb

Basically…
Neil and I snuck in a few hours and about 53 km of trails before it just got crushingly hot.

 

W
G

Basically…
Too hot to sit still and I wanted to do some extras before going out tonight anyway. I had this great idea to do some pressing, some getups and a 21-15-9 style KB snatch / burpee type thing.

Exercise Sets/Reps/Dist Weight/Time
Press 5 x 5 reps 30, 32.5, 35, 35, 35 kg
Turkish Getup 2 x 5 reps es 16 kg KB
Burpees 11 reps 0 kg

 

So…
It began ok but burpees in the sun at 40° just aren’t cool. I had a ‘this is actually a very bad idea’ moment and aborted after the 11th burpee in the first round. Until I paused there, I actually felt ok. It wasn’t until I stopped that I realised just how hard I was breathing. The KB snatches were surprisingly killer on my hands after the morning’s ride too. I did a couple of sets of 5 pull-ups between the getup sets, and that was pretty good.

Food

  • Muesli w/fruit, nuts + protein
  • Nectarine
  • Nuts
  • Tuna
  • Muesli w/fruit + nuts
  • BBQ and salads
  • Lots of beer and sangria ~:0

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

%d bloggers like this: