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Archive for January 15th, 2008

W
M

Basically…
The Filthy Fifty was the CFHQ Rx’d workout but our pull-up bar is out of commission so no pull-ups or K2E. I thought about doing the Seals SDHP/Thruster/Run WOD, but I didn’t feel comfortable doing thrusters with a slight twinge in my back after the race.

Some timed KB stuff seemed like a good way to warm up and have a bit of fun.

Exercise Sets/Reps/Dist Weight/Time
KB Swing 114 reps 4:00 / 16 kg
KB Snatch (L) 30 reps 2:00 / 16 kg
KB Snatch (R) 34 reps 2:00 / 16 kg
KB Clean & Jerk (L) 21 reps 2:00 / 16 kg
KB Clean & Jerk (L) 18 reps 2:00 / 16 kg
1H KB swing 20 reps alt. hands 16 kg
KB Press 3 x 5 reps es 16 kg
Jumping Squat 21-15-9 20 kg (empty bar)

 

So…
KB timed workouts were a grip killer as usual. I can see these becoming a lot more fun with some numbers on the board for comparison. Jumping squats are great – a real killer.

Food

  • Muesli w/strawberries + protein
  • Coffee
  • Apple, nuts
  • Chicken, veggie + noodle stir fry
  • 2 kiwi fruits, nuts, tuna
  • 1 starburst lolly
  • Quiche w/salad
  • berries and grapes w/nuts + cottage cheese
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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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