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Press and Extend

Posted on: Wednesday June 18, 2008

W
G

Tuesday 080617
Five (Rx: 7) rounds for time of:
34 kg Shoulder Press, 21 reps
(sub: 25 kg)
21 Back extensions

Exercise Sets/Reps/Dist Weight/Time
Shoulder Press 11 reps
5 reps
5 reps
34 kg
30 kg
27.5 kg
Back Extension 21 reps 0 kg
 
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
 
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
 
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
 
Shoulder Press 21 reps 25 kg
Back Extension 21 reps 0 kg
Time:

0:19:57

 

So…
I lost a bit of time switching weights in the first round and only got five rounds in before Fee arrived to pick me up. I couldn’t hang around for the other two because our house sold today and I had to get home and sign contracts!

34 kg didn’t sound too heavy for pressing, but it’s been a long long time since I’ve pressed for any more than 5 reps at a time, and by comparison 21 feels like a lot. 25kg felt just about right.

If there’s been a lesson of the past two days it’s in the demonstration of the role stabilising muscles play in major movements. Pressing is hard with a tired back. Burpees are hard when your abs don’t want to hold your body straight. Good stuff!

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June 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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