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Archive for August 3rd, 2008

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Saturday 080802
Row 1000 meters
37.5kg Thruster, 21 reps
15 Pull-ups

 
Row 750 meters
37.5kg Thruster, 18 reps
12 Pull-ups

 
Row 500 meters
37.5kg Thruster, 15 reps
9 Pull-ups
 

Rest 2 minutes between each round. Time each round separately.
 
 

Exercise Sets/Reps/Dist Weight/Time
KB SDHP 100 reps 16 kg
Thrusters 21 reps 37.5 kg
Pullups 21 reps 0 kg
Time:

10:10
 

KB SDHP 75 reps 16 kg
Thrusters 18 reps 37.5 kg
Pullups 12 reps 0 kg
Time:

8:15
 

KB SDHP 50 reps 16 kg
Thrusters 15 reps 37.5 kg
Pullups 9 reps 0 kg
Time:

7:38
 

Round 1:

0:10:10

Round 1:

0:08:15

Round 1:

0:07:38

 

So…
Felt a lot harder and heavier than it should have. Looks hard and fast on paper with the rest between rounds. Turned out that it was hard but not fast. Broken sets and bad kipping. Really working on form in the thrusters and it helps. I’m still not feeling 100% back on my game after the cold. Sleeping much longer than usual and carrying around a lingering cough, but I’ve enjoyed the comfortable exhaustion for the rest of the day.

Food

  • Oats w protien, nuts, pear, strawberries, kiwi [5]
  • Green tea
  • Sardines, apple, nuts [2]
  • Lots of pizza and antipasto (Fee’s work’s Christmas in July)
  • Flavoured mineral water (sweeter than expected)
  • Coffee
  • Oats w protein, nuts, pear [2]
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August 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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