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Archive for September 16th, 2008

Basically…
A very full day, but no work-out. Semi-decent sleep, up at 5:15, on the bus by 6:00 and at work before 8:00 which meant I was able to get some solid work done. Finally made it a priority to get some new (old) photos up on Flickr. Food has been good.

I’m tired, and a little disappointed to have missed Fran today – even with pull-ups subbed – but it might actually be for the best.

Food

  • Oats w blueberries, almonds, protein powerder [4]
  • Coffee
  • Left over roast chicken (w a little stuffing), ham, walnuts, broccoli, brussels sprouts, avocado. One pear. [4]
  • Coffee
  • Tin of tuna in spring water, nuts [2, 2xFat instead of carbs]
  • Pork chop, steamed veggies, olive oil [4]
  • Tea
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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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