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Archive for August 25th, 2008

W
M

Saturday 080823
For time:
Run 800 meters
42.5kg Shoulder press, 21 reps
Run 800 meters
42.5kg Push press, 21 reps
Run 800 meters
42.5kg Push Jerk, 21 reps

Subs: 30kg instead of 42.5kg

Exercise Sets/Reps/Dist Weight/Time
Run 800m
Press 21 reps 30 kg
7:40
 
Run 800m
Push Press 21 reps 30 kg
6:49
 
Run 800m
Push Jerk 21 reps 30 kg
7:33
 
Time:

0:22:03

 

So…
30kg turned out to be a good scale. Going overhead is a big weakness and most sets broke in the same place, around the 12th and 16th reps. I botched the treadmill set-up in the first round, setting a time limit in my haste to up the speed and it died 2:00 into the run, causing it to slow down to a complete stop before ramping up again.

Feels good to have done a complete cycle again. Need to find a way to get pull-ups in on week days.

Food

  • Oats w LSA mix, protein and pear [5/2xFat]
  • Coffee
  • Chicken, salad and avocado on 1/2 a multigrain bun; nuts [3?]
  • Coffee
  • Nuts, pear
  • Chicken and veggies (incl small amount of potatoes and 1/2 cob of corn) w olive oil [~4]
  • Cottage cheese, pear, nuts [2/2xFat]
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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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