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Archive for February 11th, 2008

W

By myself today as Pete was at home, sick. :\

Exercise Sets/Reps/Dist Weight/Time
Row 1,000 m 0:3:34
Squat 50 reps 0 kg
Bergner Warm-up 10 reps each station 5 kg
 
Power Snatch 6 x 3 reps 22.5, 25, 27.5, 30, 32.5, 35 kg
Push Jerk 6 x 3 reps 35, 37.5, 42.5, 45.5, 52.5, 55 kg
  I misread the program sheet for the last two sets. Should have been
50 and 52.5 kg
Back Squat 4 x 5 reps 45, 55, 62.5, 67.5 kg
Cycling Russian twist 4 x 25 reps 0 kg
Broad Jump 4 x 5 reps 0 kg
Handstand practice 4 reps ~20 sec
Pull-ups 3 x 5 reps 0 kg
Push-ups 30 reps 0 kg

 

I didn’t feel super good today. Woke up feeling pretty tired and not 100% so I put off going to the gym ’til the afternoon. A couple of the final snatches had me feeling dizzy. I started on the jerks and decided that would be enough of the heavy overhead stuff for the day. Stay safe and all that. After 15 min or so of playing around with floor-based bodyweight stuff I felt good again.

Some of the heavy jerks were pretty hard on the shoulders. I need to drop just enough, and no more, or I’m catching the weight when it’s falling. Not good. The final few were really solid though. :)

Food

  • Muesli w/grapes, almonds + protein (5 block)
  • Coffee
  • Left over spag.bol., hard boiled egg, 1 slice of ham and almonds
  • Cheese, nuts, nectarine
  • Lamb stir fy on noodles
  • Grapes, cottage cheese, almonds
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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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