OK GO!

Archive for February 21st, 2008

Advertisements

W
M

Rounds in 12 minutes

Exercise Sets/Reps/Dist Weight/Time
Run 800m (practice POSE)
Deadlift 5 reps 72.5 kg (BW)
DB Push Press 10 reps 35 kg (0.5BW)
Rounds:

7

 

So…
The push press is the killer part (for me at least). As we discovered yesterday, my pressing strength is abysmal and definitely something I’m keen to work on.

Food

  • Muesli w/strawberries, protein + nuts [5]
  • Coffee
  • Plum, nuts, egg [1]
  • Coffee
  • Big tuna salad w/egg and olive oil [4]
  • Apple, nuts, tuna
  • Sweet and soy noodles w/beef
  • Hot cross bun
  • Cottage cheese and nuts

February 2008
M T W T F S S
« Jan   Mar »
 123
45678910
11121314151617
18192021222324
2526272829  

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

Archives

Advertisements