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Archive for March 12th, 2008

M

Run 5km
Scaled to 3.8km. Still building up to longer distances with the FiveFingers but my POSE technique is improving I think.
 

Exercise Sets/Reps/Dist Weight/Time
Run 3.8 km 19:08
Time:

0:19:08

 

I stopped and walked for a bit towards the end with some pretty sore calves and degrading form, but all in all it’s getting better and easier. The progression is working and my feet feel fine.

Food

  • Muesli w/protein, strawberries & nuts
  • Coffee
  • Avocado, chicken, spinach, cheese, carrot & beetroot wrap
  • Nuts, 4 plums
  • Huge steak, garden salad
  • Protein shake, nuts (no carb due to missing protein earlier in the day
Tags:

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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