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Archive for March 15th, 2008

W

Snatch 7 x 1

Exercise Sets/Reps/Dist Weight/Time
Snatch 1
1
1
1
1
1
1 reps
37.5
40
42.5
45
47.5
..
.. kg

 

Feeling really good, new PBs all round and without getting sketchy – I didn’t want to miss a big snatch in Pete’s tiny apartment and break something. Probably could have made it up to 50 kg but Pete called and we chatted for a good couple of hours. (It’s now 1:20ish am).

Not the best food today, but not horrendous. Following the CF main WOD has been really interesting. It’s much more varied than ‘intuitive selection’, less intense in some ways and more in others. Interesting to compare against others’ times too. I’ve got a loooong way to go. :)

Food

  • Muesli w/grapes, protein & nuts
  • Peach
  • Ham, kiwi, chicken, some salad (beans, lettuce, tomato) + nuts
  • Coffee
  • Coffee
  • Spaghetti bolognaise
  • Tea, hedgehog
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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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