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Archive for March 24th, 2008

W

Clean & Jerk 7 x 1

Exercise Sets/Reps/Dist Weight/Time
Clean & Jerk 1
1
1
1
1
1
1 reps
50
52.5
52.5
55
57.5 (Jerk PB)
60 (Jerk PB)
62.25 kg (C&J PB)

 

So…
After a fairly significant lay-off since the oly program, it too me quite a while to get the aggression and co-ordination to get under the bar and do so solidly. Even towards the end when things started getting better the bar wasn’t floating up with form that could be called excellent by any means. Still, it was a lot better than in the beginning.

Finished off with a set of 10 pull-ups (the third for the day), some jumping muscle-ups and presses.

Exercise Sets/Reps/Dist Weight/Time
Press 5
3
2 reps
40 kg

Food

  • Oats w/blueberries, protein & nuts [4]
  • Coffee
  • Cajun chicken salad w/sour cream
  • Chicken, raw veggies, plum, nuts [4]
  • Ginger & lemon tea
  • Chocolate bunny
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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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