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Archive for January 6th, 2008

W

Basically…
Power clean: 3-3-3-3-3 was the prescribed workout, but I got a little carried away with the extras.

Exercise Sets/Reps/Dist Weight/Time
Warmup
1H KB Swings 10 reps es 16 kg
Chin-ups (strict) 5 reps 0 kg
Pull-ups (kipping) 6-5-4-3 reps 0 kg
Extended Burgner warm-up w/dowel 0 kg
Snatch 5 reps 20 kg
Workout
Power Clean 3-3-3-3-3-3 reps 50,
55,
60 (missed #3),
55,
57.5,
57.5 kg
Extras
Deadlift 3×5 reps 57.5 kg
Ring pull-ups 5 reps 0 kg
Ring Support 3 reps 10 sec
Ring Dips (negatives) 5 reps 0 kg
Push-ups 2×15 + 7 reps 0 kg

 

Bike / mtb

Basically…
Drive out to Woodend and have a bunch of fun with Jim, Nell and Brian.

Exercise Sets/Reps/Dist Weight/Time
Ride 2 laps @ 18 km ~1:00:00 per lap
Time:

~2:00:00

 

So…
The trails at Woodend are always awesome. Out of the gate my handling was sucking and I got gapped fairly badly, but I was able to identify what the problem was (steering from the rear instead of getting my weight over the middle of the bike) and work on it. On the first lap, everything hurt – quads were burrrrning and my lower back was white hot.

We stopped back at the car to switch bottles and take a breather before heading out again. For the first half of lap 2 I felt amazing. Strong, plenty of wind, rocking the bike through corners like a champ and holding onto the wheels of Jim and Brian without any real trouble. Absolutely ace.

Then I just popped, and it was slow and a bit messy for the final third or half or whatever. Still a bunch of fun, but just not able to generate enough output. Something to work on for sure now that I’ve had a glimpse of the goodness.

Food

  • Muesli w/fruit and protein
  • Nut bar
  • 1 small bottle Endura
  • Fruit for lunch: apple, nectarine, pear, plum, peach, egg (a.k.a. chickenfruit), small handful of almonds
  • Tofu nasi goreng
Tags:

January 2008
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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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