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Archive for November 2008

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Food

  • Oats w WPI, almonds, pear [5/2-3xFat]
  • Coffee
  • Pear
  • Tuna & veggie salad, olive oil, herbs, almonds, apple [4ish]
  • Coffee
  • Pear, almonds
  • 5 salads and cold lamb
  • Cottage cheese, cherries, almonds

W

This just evolved as it went, which means intensity was lower than if I had’ve had it all jotted down and run through for time, but it wasn’t easy. The bear crawl in particular was harder than expected.

Skipping / double-unders
20 Swings @ 24kg
5 Clean & push-press es @ 24 kg
2 x 5 Power clean & Front squat @ 55 kg
10 KB press es @ 16 kg
Bear crawl 30m with one 16 and one 24 kg KB

W
M

Basically…
Fitting in some work in between work.

Exercise Sets/Reps/Dist Weight/Time
Row 500 m 0:34.8 1:18.1 PB!
 
Squats 5
5
5
5
5 reps
65
65
65
65
65 kg
 
Push-press 5
5
5
5
5 reps
47.5
42.5
42.5
42.5
42.5 kg

 

So…
Squats were good. Not feeling too strong on the push-press so I dropped it back a little to maintain form.

Food

  • Oats w WPI, pear, almonds [5/3xFat]
  • Coffee
  • Pizza (left overs)
  • Pear, banana, almonds (PWM)
  • Coffee
  • Egg and potato torte w salad
  • Chocolate tart & hedgehog :X
  • Tea
  • Cottage cheese, cherries, strawberries, almonds [2]

Trawling the CFSF archives … this sounds interesting:

10 rounds of Cindy ‘broken up’ by 100 KB swings. I wonder if that’s 10 swings for each round or 100 swings between each?


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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: 24:00

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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