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Archive for February 3rd, 2008

W

Exercise Sets/Reps/Dist Weight/Time
Row 1,000 m 0:04:57
Power Snatch 4 x 3 reps 20, 22.5, 25, 27.5 kg
Push Jerk 4 x 3 reps 37.5, 42.5, 45, 45 (Rx 50) kg
Back Squat 3 x 5 reps 40, 45, 50 kg
Press 1
1
1 x 3 reps
40
37.5
35 kg
Situps 3 x 5 reps 0 kg
Broad Jumps 3 x 5 reps 10 kg

 

So…
No so much fun without someone to train with (or as easy without someone to coach), but still interesting. I think the 1RM for push-jerk (75 kg) is beyond me. The back squats felt super easy. The jerks were heavy enough to make form challenging on the upper end of the scale (maybe some specific drills might help).

Food
I’m going to give this strict zone thing a chance for a couple of weeks, just to see what happens. You never know if you never go do you? After working out that you can’t just sub veggies for fruit by eye (insufficient carbs) I’m going to do my weigh and measure apprenticeship.

  • Muesli w/nuts and protien
  • Coffee
  • (Nut bar)
  • 110g chicken, apple, pineapple, 12 almonds
  • Chinese apple, 60g chicken, nuts
  • Beef tacos
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February 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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