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Archive for April 22nd, 2008

W

Pete and I combined Monday and Tuesday’s prescriptions into one heavy day.

Life has never been more full. Work is interesting and demanding, and rigid on start and finish times for the first time ever. Claire is going great but Fee is a little unwell again. Looking over Pete’s blog makes me realised just how much I’ve fallen of the CrossFit rails this week and my eating’s suffered too. But I have bigger fish to fry at the moment and I’ll just keep on trying to do what I can, when I can.

 

Sunday 080420
Shoulder Press 3-3-3-3-3

Exercise Sets/Reps/Dist Weight/Time
Shoulder Press 3 (fail last)
3
3
3 (fail last)
3 reps
47
47
45
49
47 kg

 

Monday 080421
Back Squat 5-5-5-5-5

Exercise Sets/Reps/Dist Weight/Time
Back Squat 5
5
5
5
5 reps
42
52
62
67
73 kg

 

Notes:
Nothing spectacular from me, but it did bring back some old memory from the discovery days. I remember reading that a person should be able to do five squats at bodyweight and being intimidated. It’s a subtle milestone but a reminder that progress is long-term.

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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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