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Archive for April 6th, 2008

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CrossFit Total
Find 1RM for Squat, Press and Deadlift.
The sum of each in pounds is your CrossFit Total score.

Exercise Sets/Reps/Dist Weight/Time
Squat 1 reps 85 kg (PB)
Press 1 reps 52.5 kg (PB)
Deadlift 1 reps 120 kg (PB)
Total:

257.5 kg / 567.7

 

So…
This is my first CFT on account of never having a solid enough rack and bar to do it before. Getting new PBs on every movement was pretty ace. Squat is up by 10kg, Press by 2.5 and Deadlift by 15 to 120. 122.5 didn’t even leave the ground. It’s possible that I could have gone heavier on the squat, but 85 was all I was comfortable with without a spotter or pins.

I think I’m going to sleep well tonight.

Incidentally, here’s another good breakdown of the ME Black Box template.

Food

  • Oats w/blueberries, nuts, protein [4/2xFat]
  • Sardines + two ricebread wraps w avocado, cheese, tomato and spinach [4]
  • Mandarin, nuts [1, no protein]
  • 1/2 banana muffin, 1/2 blueberry muffin, coffee
  • Chicken mignon, veggies, olive oil, nuts [4/2xFat]
  • Tea
  • Plum, cottage cheese, nuts [2/2xFat]
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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: 24:05 (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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