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Archive for April 15th, 2008

W

Monday 080414
Hang power clean:
1-1-1-1-1-1-1 reps

Exercise Sets/Reps/Dist Weight/Time
Hang Power Clean 1
1
1
1
1 reps
60
60
62.5
65
67.5 kg

 

So…
Pete and I did these together at his place with bumpers, which was ace.

I had a lot of trouble with these. At first with my footwork, which kept moving as if I was unconsciously thinking about splitting and, as the weight got heavier, with the whole movement. Attempting 65 I couldn’t get the weight to move at all and some pulling very early with my arms seemed impossible to correct.

After working on it some more with Pete, we worked out that it was my dip that was the problem! I was ‘dipping’ forward from the hips, as if putting down a deadlift, instead of quarter squatting straight down. Correcting that brought the bar up much quicker. I didn’t redo the lifts, but I’m confident that next time I’ll do much better at this one.

Food

  • Oats w berries, nuts, protein [4/2xFat
  • Coffee
  • Pumpkin soup, chicken, nuts [~4]
  • Chicken, nuts, apple [2]
  • Burger Edge burger with the lot and chips :X
  • Nectarine
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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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