OK GO!

A quick little blast

Posted on: Wednesday May 28, 2008

W
M

Tuesday 080527
Run 1 mile
Then two minutes of each:
Row (calories)
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Exercise Sets/Reps/Dist Weight/Time
Run 1,600 m 7:40
Row 43 cal
Dumbell Thrusters 27 reps 12.5 kg
Medicine Ball Cleans 29 reps 9 kg
Double Unders 84 reps 0 kg
Body Rows (Rx: pull-ups) 27 reps 0 kg
Total time (incl. run, switching stations and rest):

0:18:55

Total score (cal + all reps):

210

 

So…
No time for a warm-up tonight but that was really good. Would have loved to have been able to do real pull-ups but it was good to be able to do a real row. It’s one of those ones you feel like you’re going to puke during but afterwards wonder if you could’ve gone harder.

Food

  • Oats w pear, protein, nuts [4/2xFat]
  • Coffee
  • Wrap: tuna, cheese, spinach, silverbeet, tomato, mint, basil, nuts [4]
  • Coffee
  • Nuts, 2 apples
  • Honey mustard chicken breasts and veggies w olive oil [~4]
  • Tea, one slice of carrot cake :X
  • Protein, nuts, orange [2/2xFat]

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May 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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