OK GO!

Seems simple enough

Posted on: Friday August 29, 2008

W
G

The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds

Exercise Sets/Reps/Dist Weight/Time
Row 500m 1:38

Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Rest 60 sec
 
Swing 5 reps es 17.5 kg
Snatch 5 reps es 17.5 kg
Burpees 10 reps
Time:

0:11:58

 

So…
Definitely gets the blood moving but I got slow on the burpees in the end. The snatches are explosive enough to get the HR up and that carries over. Afterwards I felt alright. I think to get the best out of this (or anything really) you probably have to really attack it like the man himself does.

Food

  • Oats w strawberries, apple, protein, walnuts [4/2xFat]
  • Coffee
  • Sml piece caramel slice
  • 1/4 egg and bacon pie, sardines, nuts, apple, pear [4]
  • Pear, nuts, sardines [2]
  • 3/4 chocolate milk shake, small slice of cake :X
  • Three chicken drum sticks, veggies, nuts [~4]
  • Oats w strawberries, cashews, protein

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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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