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Archive for January 24th, 2008

W
M
G

Basically…
This champion effort got me thinking about breaking up various movements with rowing. I’m no where near pulling off a pyramid like that but I like the idea and damn if that’s not an inspiring session to keep in mind when you’re suffering.

Warm up with 500m row, skipping, light OHS and Bergener warm-up.

Exercise Sets/Reps/Dist Weight/Time
Row 500 m 1:44
Overhead Squat 10 reps 35 kg
Row 500 m 1:47
Push-up 20 reps 0 kg
Row 500 m 1:47
Burpees 30 reps 0 kg
Row 500 m 1:47
Swings (DB) 40 20 kg
Row 500 m 1:53
Squats 50 0 kg
Time:

0:22:27

 

Then…

Exercise Sets/Reps/Dist Weight/Time
Handstand (against wall) 2 ~0:40, 0:20
Isometric Squat 2 1:00

 

So…
It was hot and stuffy and claustrophobic in the gym today. I had to break the swings and go outside for half the burpees for fear of losing my breakfast. Efficiency on the C2 was more important each time and it certainly puts a burn on the legs.

I’m learning to stay tight in the handstands, but the final hold was sloppy as hell. I just couldn’t find a way to keep the necessary tension.

Food

  • Muesli w/protein + nuts
  • Coffee
  • Peach, nectarine, nuts
  • Snapper on rocket, orange and fennel salad
  • Nuts, apple, tuna
  • Sushi! :D
  • Frozen mango, 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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