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Olympic Lifting: Week 1 – Workout A

Posted on: Thursday January 31, 2008

W

Basically…
Looking to get faster and stronger (more powerful) with the Oly lifts. They’re fundamental to CrossFit, and I can’t see myself improving without giving them some proper attention. To that end, I’m doing a 12 week Oly program with Pete. Should be fun.

Exercise Sets/Reps/Dist Weight/Time
Row 1,000 m 0:05:33
Power Clean 4 x 3 reps 37.5, 42.5, 45, 50 kg
BTN Push Jerk 4 x 3 reps 37.5, 42.5, 45, 50 kg
Front Squat 3 x 5 reps 40, 47.5, 52.5 kg
Press 1 x 5 reps 30 kg
Back Extension 3 x 10 reps 0 kg
Russian Situps 1 x 10 reps es 10 kg
Cycling Russian Twist 1 x 15 reps es 10 kg
Handstand practice

 

So…
That was fun!

Food

  • Muesli w/berries and protien
  • Coffee
  • Peach, nuts
  • Char grilled lamb w/salad & a little rice
  • Nectarine, tuna, nuts
  • Beer (2)
  • Cambodian banquet
  • Mocha
  • Ice cream (2 scoops)
  • Coffee (macchiato)
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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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