OK GO!

Archive for May 18th, 2008

W
M

Some old, reliable friends…
 
Each side:
3:00 KB Clean and Jerk @ 16 kg
2:00 Rest
3:00 KB Snatch @ 16 kg
2:00 Rest
1 Turkish get up @ 24 kg

Exercise Sets/Reps/Dist Weight/Time
KB C&J Left 3:00 / 39 reps 16 kg
KB C&J Right 3:00 / X reps 16 kg
KB Snatch Left 3:00 / 30 reps 16 kg
KB Snatch Right 3:00 / 42 reps 16 kg
KB TGU 1 reps es 24 kg

So…
3 minutes doesn’t sound very long and 16kg doesn’t sound that heavy but it was surprisingly humbling. My quads are smashed.

Food

  • Oats w protein, pear, nuts, nutmeg + cinnamon [4/2xFat]
  • Tea
  • Chicken, avocado, cheese, tomato, pear [4/2xFat]
  • Cottage cheese, apple, nuts [2/2xFat]
  • Tea
  • MPK Stew + nuts [4/2xFat]
  • Cottage cheese, pear, nuts [2/2xFat]

May 2008
M T W T F S S
« Apr   Jun »
 1234
567891011
12131415161718
19202122232425
262728293031  

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

Archives