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Archive for September 8th, 2008

W

SATURDAY 080906
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
 
Deadlift: 1 1/2 body weight
(108kg / scaled to 90kg)
Bench press: body weight (72kg / scaled to 16kg KB Floor Press e.s.)
Clean: 3/4 body weight (54kg / scaled to 50kg)

 
Set up three bars and storm through for time.

Exercise Sets/Reps/Dist Weight/Time
Deadlift 3 reps 110 kg
Deadlift 7 reps 90 kg
Clean 10 reps 60 kg
KB Floor Press 10 reps 16 kg
 
Deadlift 9 reps 90 kg
Clean 9 reps 60 kg
KB Floor Press 9 reps 16 kg
 
Deadlift 8 reps 90 kg
Clean 8 reps 60 kg
KB Floor Press 8 reps 16 kg
 
Deadlift 7 reps 90 kg
Clean 7 reps 60 kg
KB Floor Press 7 reps 16 kg
 
Deadlift 6 reps 90 kg
Clean 6 reps 60 kg
KB Floor Press 6 reps 16 kg
 
Deadlift 5 reps 90 kg
Clean 5 reps 60 kg
KB Floor Press 5 reps 16 kg
 
Deadlift 4 reps 90 kg
Clean 4 reps 60 kg
KB Floor Press 4 reps 16 kg
 
Deadlift 3 reps 90 kg
Clean 3 reps 60 kg
KB Floor Press 3 reps 16 kg
 
Deadlift 2 reps 90 kg
Clean 2 reps 60 kg
KB Floor Press 2 reps 16 kg
 
Deadlift 1 reps 90 kg
Clean 1 reps 60 kg
KB Floor Press 1 reps 16 kg
 
Time:

1:17:04

 

So…
Holy. Frickin’. Crap. That was hard. Hands are mashed. Back destroyed. Will broken. That’s definitely one of the hardest, if not the hardest CF workout I’ve ever done. As someone in the comments said ‘Linda is the heaviest bitch in CF, and if you don’t treat her right she’ll sit on you.’ It just keeps going, and going, and going, and going. The temptation to get impatient and let form go towards the end is HUGE, but it’s a very, very bad idea. I dropped a few of the DLs when I started to round in the negative portion towards the end. There were few botched cleans along the way too. FGB is gonna suck tomorrow.

Food

  • Oats w/nuts, protein, pear [4]
  • Coffee
  • Pear (post-workout)
  • Chicken, veggies, olive oil, nuts [4]
  • Cottage cheese, apple, nuts [2]
  • Kangaroo roast, veggies, olive oil, nuts [4]
  • Tea
  • 3 pieces of dark (75%) chocolate
  • Cottage cheese, blueberries, nuts [2]

September 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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