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Archive for March 10th, 2008

W

Max reps of Bodyweight bench press, pull-ups
5 rounds

 
I can’t bench BW and don’t have a bench. Last time I did this I used ring push-ups but I’m at Pete and Lara’s place and don’t have rings either so we’ll try for some subs here.

Exercise Sets/Reps/Dist Weight/Time
KB Floor Press 4 reps es 24 kg
Pull-ups 6 reps 0 kg
 
KB Floor Press 4L / 5R reps 24 kg
Pull-ups 7 reps 0 kg
 
KB Floor Press 4L / 5R reps 24 kg
Pull-ups 6 reps 0 kg
 
Weighted Push-ups 3 partial ROM
3 partial ROM
3 reps
25
20
15 kg
Pull-ups 5 reps 0 kg
 
Weighted Push-ups 6 reps 15 kg
Pull-ups 4 reps 0 kg
 

 

So…
Weighted push-ups seem to be a good sub for bench. They feel closer to a real bench press than floor pressing does, although it’d be weird to do in a for-time workout because of the time it takes flapping around like a turtle to get the plate on your back. It seems more demanding on your midline than regular benching too.

Food

  • Muesli w/protein, nuts, nectarine
  • Coffee
  • 3 egg omelette w/mushrooms, spinach & cheese
  • Mineral water, 1/2 muffin
  • Beef stir fry w veggies & small amount of soba noodles
  • Pete’s LSA brekkie shake + nuts
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March 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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