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Archive for September 19th, 2008

W
G

Basically…
Met Jim up in the gym for a demo of ‘The Bastard’. Basically a push-up, sandbag clean and jerk, 1-2 lunge and repeat kind of compound. 4 sets of 10, the last one with an added plyo-crossover push-up as well before the C&J.

Exercise Sets/Reps/Dist Weight/Time
The Bastard 3 x 10 reps 23 kg
The Plyometric Crossover Bastard 10 reps 23 kg
Handstand practice
Hollow Rock 3 x 5 reps 0 kg
Two Hand Anyhow 5 reps e.s. 15 kg DBs
Supine Body Row 10 reps 0 kg
Push-ups 10 reps 0 kg
Ab-wheel Roll-outs (from knees) 7 reps 0 kg
Time:

not recorded

 

So…
The Original Bastard calls for a biceps curl and squat with the sandbag, which we changed to a full squat clean, and then later to ‘from floor to overhead anyhow’ after some conscientious objections about ‘full extension’. Two notes on the overhead lunges: 1. It’s difficult to keep your arms locked out with your palms facing inward; 2. It gets harder as the bag starts to get indented and sweaty. Not a bad sub for today’s prescribed Grace though.

Food

  • Oats w protein, pear, almonds [4]
  • Coffee
  • Small amount of left over pasta, pear [~6?], almonds [4.5], protein [4]
  • Banana, sardines (no fat)

TumblrPinsStravaFlickr
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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