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Archive for March 8th, 2008

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21-15-9: Deadlift 102kg, Handstand pushup
My first dance with Dianne. This should be interesting.

Exercise Sets/Reps/Dist Weight/Time
Deadlift 21-15-9 reps 102 / 92 kg
Handstand pushup 21-15-9 reps 0 kg
Time:

0:39:07

 

Yikes…
Warming up with KBs and BW movements I discovered that I can now press a 24kg KB which is nice! Gotta keep working on that.

During the workout I scaled the DL weight down by 10 kg after having some difficulty keeping tight form so the ego got sacrificed for safety. HSPUs were partial ROM. I like to think I was getting halfway down but I can’t be sure, and truth be told I was pretty happy with that anyway.

The times on the main site are humbling to say the least; a 2:50 and an average of what looks to be about 5-10 minutes as Rx. Yikes. Still, it feels great to be back. And it’s awesome being a Dad! :)

Food

  • Muesli w/protein, blueberries, nuts [5]
  • Tuna, egg, peach, plum, nuts
  • Grapes, cottage cheese, nuts
  • Chicken salad w olive oil & avocado
  • Peach, plum, cottage cheese, nuts
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March 2008
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31  

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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