OK GO!

Archive for March 25th, 2008

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Now that I can make the 10 pull-ups easily enough, it’s time to start doing the real Crossfit warm-up. No dips today because of what’s ahead.

Crossfit Warmup
Three times:

Exercise Sets/Reps/Dist Weight/Time
Overhead Squat 10 reps 0 kg
Sit-ups 10 reps 0 kg
Back-extension 10 reps 20 kg
Dips 10 reps 0 kg
Pull-ups 10 reps 0 kg
Sampson stretch 15 sec es

30 false grip ring dips
30 ring pull-ups

(Scaled: 30 muscle-ups for time)

Exercise Sets/Reps/Dist Weight/Time
Ring dips (assisted: 2 bands) 3 x 10 reps 0 kg
Ring pull-ups (assisted: 2 bands) 3 x 10 reps 0 kg

 

So…
Hard, but good. Knowing how jumping pull-ups led to negatives led to singles led to consecutive kips led to consecutive stricts led to more consecutive kips in pull-ups has made me a lot more patient and positive with subs, scales and assists in other movements. It’s all just a part of the journey now.

Food

  • Oats w/blueberries, protein & nuts [4]
  • Citrus + ginger tea
  • Coffee
  • Chicken, raw veggies, peach, nuts [4]
  • Nasi goreng w brown rice, 2 eggs + extra veggies [~4]
  • Cottage cheese, plum, nectarine, nuts [2]

March 2008
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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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