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Archive for October 28th, 2008

W
G

Basically…
Something simple:
20 Push-ups
20 KB swings @ 16kg
20 Squats
5 One-legged deadlifts each side
3 rounds

Exercise Sets/Reps/Dist Weight/Time
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 5 reps es 16 kg
 
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 5 reps es 16 kg
 
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 10 reps es 16 kg
 
Not for time.

 

So…
Interesting. The first 20 push-ups were easy enough, the second not bad, the third… broken 3 times. No pace or intensity whatsoever. Swings were enough to up the resp rate and at the end of it, I could feel my quads. Nothing major, but it was there.

It’s a start.

Food

  • Oats w pear, protein, almonds [4]
  • Tea
  • Coffee
  • Cottage cheese, almonds, pear [2]
  • Beef and mushroom pie, broccoli, beans
  • 1/2 an egg and bacon pie w spinach and avocado
  • Tea
  • Oats, protein, almonds, strawberries [2]
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October 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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