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Archive for April 11th, 2008

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CFWUx1

Thursday 080410
Deadlift 1-1-1-1-1

Exercise Sets/Reps/Dist Weight/Time
Deadlift 1
1
1
1
1 reps
110
115
120
125 PB
120 kg
KB Snatch 20 reps es 16 kg

 

So…
120 (previous PB) felt a-ok so I jumped up a full 5 to 125. That was hard but good. Getting greedy, I loaded up 130 and then Claire cried, I went inside to check on her, got excited and grabbed the camera took the loaded bar shot, gripped the bar and it started raining. I pulled hard. Nothing. Not a millimetre. Unload to 125, nothing. It didn’t come up again til it was back down to 120. CNS fatigue? Lost mojo? The cost of over ambition? Who knows, but I’m happy so long as the PBs are coming thick and fast.

Food

  • Oats w plum, protein, nuts [4/2xFat]
  • Coffee
  • Apple, nectarine, sardines, nuts [~4]
  • Apple, cheese, nuts
  • Paleo Goulash
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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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