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Archive for February 6th, 2008

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Hangover Cure

Here’s one that I haven’t done since way back before Blogger. It’s from my old training log spreadsheet! It’s one of those deceptive ones — light and easy on paper, but the accumulation creeps up on you (especially right after breakfast). Go for max. rounds in 20 min.

Exercise Sets/Reps/Dist Weight/Time
Double Unders 20 reps 0 kg
Overhead Squat 4 reps 30 kg
DB cleans 6 reps 15 kg DBs
Burpees 8 reps 0 kg
Time:

0:20:00

Rounds:

7.5 (old PB for this one was 5)

 

Ooooh… I had to stop midway through round 5 to go throw up a few blueberries. Nothing explosive or catastrophic, but not super nice. I took it a fair bit slower after that and still managed to best my old score for this one by two full rounds. I had another half a round on the board when the clock hit :20. I finished it but didn’t count it in the score.

 

W

Olympic Lifting: Week 1 – Workout C

Exercise Sets/Reps/Dist Weight/Time
Power Clean 4 x 3 reps 37.5, 42.5, 45, 50 kg
Overhead Squat 4 x 3 reps 20, 22.5, 25, 27.5 kg
Front Squat 3 x 5 reps 37.5, 42.5, 50 kg
Deadlift 3 x 5 reps 70, 85, 95 kg

 

5 x 95 was pretty heavy at the end of the day, but with some encouragement from Pete it came up ok. Just gotta keep that butt anchored.

 

Food

  • Muesli w/blueberries, grapes, nuts and protein
  • Coffee
  • Peas, spinach, tuna, nuts
  • Cheese, pineapple, nuts
  • Lamb stir-fry, nuts
  • 1 glass of milk
  • Muesli, grapes, apricot and … nuts! Eep!
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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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