OK GO!

Bend and Stretch

Posted on: Saturday July 12, 2008

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Saturday 080712
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Exercise Sets/Reps/Dist Weight/Time
Walking lunge 12 steps 0 kg
Swiss-ball situps (GHD style) 15 reps 0 kg
Good Mornings 15 reps 24 kg
Ring dips 5 reps 0 kg
Ring rows 5 reps 0 kg
Time:

0:30:00

Rounds:

7

 

So…
I’m back on the band-wagon and it feels good.

Food

  • Oats w/blueberries, protein + nuts [4]
  • Coffee
  • 2 eggs, bacon, mushrooms, nuts [~3]
  • Chai tea
  • Hot chocolate
  • Tuna, nuts, apple [2]
  • Spaghetti bolognaise, protein drink, nuts [~5?]
  • Cottage cheese, nuts, apple

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July 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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