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Archive for September 24th, 2008

W
G

Tuesday 080923
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.”
Barrier is 24″

Exercise Sets/Reps/Dist Weight/Time
Virtual Shovelling 30 reps 20 kg
Push-ups 30 reps 0 kg
 
Virtual Shovelling 25 reps 20 kg
Push-ups 25 reps 0 kg
 
Virtual Shovelling 20 reps 20 kg
Push-ups 20 reps 0 kg
 
Virtual Shovelling 15 reps 20 kg
Push-ups 15 reps 0 kg
 
Virtual Shovelling 10 reps 20 kg
Push-ups 10 reps 0 kg
 
Virtual Shovelling 5 reps 20 kg
Push-ups 5 reps 0 kg
 
Time:

0:22:35

 

So…
This is one of those ones that looks easier than it is, although knowing that it would be I’m not sure what my assumptions really were. It was tough on the back and hands. Push-ups were, as always, a weak point.

Food

  • Oats w/almonds, protien, pears [4/2xFat]
  • Coffee
  • Risotto (left over), protien, almonds
  • Sardines, almonds, pear
  • Chicken kiev, veggies, olive oil, nuts [~4]
  • Cottage cheese, strawberries, almonds [2/2xFat]
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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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