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Archive for January 20th, 2008

G

Basically…
It’s Lynn (5 rounds: max reps of BW bench press and pull-ups), but with FE ring push-ups subbing for the bench.

Round FE Ring Push-ups Pull-ups
1 13 4
2 8 4
3 8 5
4 6 4
5 5 3

 

So…
I did this down at the park using the monkey bars while we build our new pull-up bar. The pull-up grip is fatter and wider than I’m used to, but easier on the hands.

Food

  • Muesli w/protein + grapes
  • Coffee, 2 pieces of fruit toast
  • Smoked chicken, avocado and rocket salad
  • Coffee
  • Peach, nuts
  • Steamed tofu w/stir fried veggies
  • Grapes, nuts and cottage cheese

W
Bike

Bike: on the trainer
5 min: warm-up
15 min: 75-85%MHR
8 min: Tabata interval 8 x (20 sec effort, 10 sec recovery)
5 min cool down

Time:

0:33:00

 
 

KB Drills
Just playing around while the washing machine emptied and tried out some of the Jay Armstrong’s circular drills. Good stuff.

Exercise Sets/Reps/Dist Weight/Time
KB Swings 10 reps 16 kg
1H KB Swings 10 reps es 16 kg
H2H KB Swings 10 reps es 16 kg
KB Snatch 10 reps es 16 kg
KB Press 10 reps es 16 kg
KB Circles 5 circles each direction 16 kg
KB RTW & figure 8s 10 reps each 16 kg
KB Snatch 10 reps es 16 kg
KB Clean + Press 10 reps es 16 kg
KB Circles 5 each direction 16 kg
KB Flip Swings 15 16 kg

 

So…
That was a bunch of fun! The circles are really challenging for the stabilisers.

Food

  • Muesli w/protein + fruit
  • Chai tea
  • Nectarine, peach, nuts
  • Egg, salad, peach, nuts, apple
  • Left over BBQ and salad (chop, 4 sausages, 1/2 a burger patty
  • Peach, cottage cheese, nuts

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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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