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Archive for March 28th, 2008

W

Basically…
I went to Geelong for a meeting with the Baum guys and their new advertising guys in the morning. In the evening I built a ghetto squat rack out of a couple of wooden uprights, two big old paint tins and a few bags of concrete. It works great.

Because of all the time I spend doing that stuff I didn’t really do a workout, just a few presses.

Exercise Sets/Reps/Dist Weight/Time
Press 5
5
5 reps
35
37.5
40
kg

Food

  • Oats w/protein, blueberries, almonds [4]
  • Tea
  • Scrambled eggs w some veggies and nuts [3]
  • Rack of lamb w broccoli, potatoes and corn :\
  • Cottage cheese, nuts, apple [2]
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W
M
G

Helen
Run 400m
21 KB swings @ 24kg
(sub 25kg DB swings)
12 Pull-ups
Three rounds

Exercise Sets/Reps/Dist Weight/Time
Run 3 x 400 m 0 kg
DB Swings 21 reps 25 kg
Pull-ups 12 reps 0 kg
Time:

0:11:10?

 

Well…
I’m sure there’s some kind of saying about stopwatches never lying but mine has been being guilty of being vague lately. The minute hand starts at -1 and stops between markings.

If my defining rod method of hand-inaccuracy compensation is right, then my time for this is 12 or 13 minutes something. A hell of a lot better than my initial 21-something but much slower than my 1-pood record of 11:21. That was 11:21 with broken pull-ups and at least one broken swing set. I can’t figure how today’s effort (kipping all the way through, strong swings, very little pausing) could have been slower. I’m calling 11:10 and using a digital watch for the next one.

There is room for improvement. I lost around :20 messing up my set-up kip in the third round, and my running definitely needs speed work. I really like Helen.

Food

  • Oats w/pear, protein, nuts [4]
  • Tea
  • Chicken, veggies, peach, apple, nuts [4]
  • Lamb chops, steamed veggies, two v.small baby potatoes [4]
  • Tea
  • Cottage cheese, pear, nuts [2]

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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