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Archive for March 14th, 2008

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M
G

Run 800m
50 back extensions
50 situps
Three rounds

 

Exercise Sets/Reps/Dist Weight/Time
Run 800 m (treadmill, incline: 2.0) x 3
Back Extension 3 x 50
Sit-ups 3 x 50
Time:

0:32:30

 

So…
Sore as can be in the calves from the run the other day but somewhat ironically running is one of the few things that doesn’t hurt. I couldn’t believe 32 on the watch – it felt a lot faster – but the final round was pretty broken and every run I guess I spent some time waiting for the treadmill to come up to speed.

Food

  • Muesli w/protein, peach, nuts
  • Avocado, chicken, cheese, beetroot, cucumber wrap
  • Coffee
  • 2 small pieces of bread w balsamic + oil
  • Veal, mushrooms, 1/2 small potato
  • Two glasses shiraz
  • Chocolate pear tart
  • Affogato

March 2008
M T W T F S S
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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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