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Archive for April 2008

Bike / commute / road
W

Monday 080428
Thruster 1-1-1-1-1-1-1 reps

Exercise Sets/Reps/Dist Weight/Time
Thruster 1
1
1
1
1
1
1
reps
55
57.5
60
60 (fail)
55
57.5
60 kg

 

So…
These felt really hard on the back of very little sleep. :\

Food

  • Oats w protein, grapes, nuts
  • Coffee
  • Lamb souvalaki, nuts
  • Indian rice / potato / spicy soupy stuff / roti bread :X
  • Nonya chicken w rice :X
  • Grapes, cottage cheese, nuts
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Bike / MTB / Interval

5 x ~800m sprint
recover ~90 sec between efforts

Approximated during the commute to work.

Food

  • Oats w grapes, protein, nuts
  • Coffee
  • Fritata, nuts
  • Coffee
  • Some kind of meat :) lots of veggies, olive oil
  • Chocachino drink + protein
  • Nuts
Tags:

Bike / trainer / Interval

CFE 25/4:
20 seconds sprint
10 seconds recovery
8 rounds

Max HR:

185

Avg HR:

173

 

Food

  • Oats w protein, berries, nuts [4/2xFat]
  • Tea
  • BBQ lunch: salad, sausage, 2 chicken kebabs
  • Coffee
  • Oats w protein, berries, nuts [2]
  • Vegetable Fritata, nuts, apple pie [~4]
  • Oats w protein, berries, nuts [2]

I didn’t get time to do the prescribed 5×3 deadlifts :\

G

Thursday 080424
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Exercise Sets/Reps/Dist Weight/Time
Pull-ups 55 (+ 5 jumping) reps 9:03
Push-ups 100 reps 12:04
Sit-ups 100 reps 6:57
Squats 100 reps 2:41
Time:

0:30:47.12

 

So…
Angie is tough. Not as tough as I expected (I thought the pull-ups would go much earlier but they were surprisingly solid). I paced the pull-ups very well. 10, 10 and then 5s and 3s until I tore my left hand on the 55th rep. Not as badly as I’ve done in the past, but bad enough that to keep going would’ve been stupid. I tried doing jumpers instead but it was no help.

The push-ups were harder than expected, but that’s what you get after 60 pull-ups I guess. ;) Squats, as always were a saving grace.

Food

  • Oats w protein, pear, nuts [4/2xFat]
  • Coffee
  • Ham, chicken, tomato, carrot, avocado, nuts [4]
  • Fish, veggies, olive oil [4]
  • 1/4 small custard tart
  • Cottage cheese, grapes, nuts [2]
  • Tea

W
G
Bike

Basically…
It’s a rest day on the main site but I had 45 minutes spare and encouragement from Jim. Too good an offer to turn down and it’s always interesting when we get together.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3 x 5 reps es 22.5 kg
Roll-ups 3 x 10 reps 0 kg
Swiss ball Renegade Rows 3 x 5 reps es 5 kg
Med Ball Jumping Lunge 3 x 10 reps es 6 kg
DB Swing, Press, Lunge 3 x 5 reps es 20 kg
Med Ball Pushups 3 x 5 reps 0 kg

 

Then…
A hard ITT back home after work. Bike commuting is good!

Food

  • Oats w apple, protein, nuts
  • Soup, nuts, protein
  • Beef strogahnoff w huge amount of pasta :X
  • Tea

Not such a good day on the food. Neither Paleo or Zone.


April 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: 24:00

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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