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Archive for March 20th, 2008

W
M

Basically…
60 sec Wall-ball, 11kg ball, 10 ft target (Reps) (sub 12.5kg thruster)
60 sec Sumo deadlift high-pull, 35kg (Reps)
60 sec Box Jump, 20″ box (Reps)
60 sec Push-press, 35kg (Reps)
60 sec Row (Calories)
60 sec Rest
x Three rounds.

(Previous best scores shown in strike-through.)

Round 1 Round 2 Round 3
106
111
88
99
86
73
Total: 280 283
Time:

0:17:00

 

So…
It’s a PB, but only by three points. I really wanted to break 300 and thought I was on track output wise but I faded big-time in the third – probably because I let myself slack off mentally just a teeny bit. If I had’ve matched my old round three score I would’ve almost made the 300. You really need to keep pushing with this one. Now I’m kicking myself. Next time! Next time!

Marcus was up in the gym and was quite interested in the workout, especially after seeing the explanation video.

Food

  • Muesli w/protein, strawberries, nuts. One big slice of ham (to make up for dwindling protein)
  • Three egg whites, two carrots, an apple and a bunch of nuts
  • Out to dinner for Fee’s birthday (and Claire’s homecomming!):
    Bread & oil
    Red wine (1 glass)
    Stuffed quail, beans, grape and pumpkin salad
    Pomegranate, orange, strawberry, yoghurt + jelly, and gelati
  • Coffee

Got to get back in the home cooking, weighing and measuring now that Claire’s coming home. My eating has been pretty off lately in spite of best effort approximations.

Just for reference, Brendan of CFSC‘s score for this FGB was 438. The bar has been set!

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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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