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Archive for November 3rd, 2008

W

Warm-up
10 box jumps @ 24″
10 push-ups
60 skips
10 doubl-unders
20 skips
10 double-unders
10 push-ups
10 box jumps
10 hang power cleans @ 20kg bar only
20 air squats

Workout

Exercise Sets/Reps/Dist Weight/Time
Deadlift 5
5
5
5
5 reps
50
55
60
65
70 kg
Push-Press 5
5
5
5
5 reps
40
45
47.5
47.5
50 kg

 

Very conservative weights on the DLs, closer to 5RM towards the end of the PP. Just getting used to doing the movements again. PP weights were power cleaned into position (no rack).

Food

  • Oats w/WPI, pear, almonds [4]
  • Tea
  • Sml amount of chicken stir fry w rice [1]
  • Scrambled eggs (4) w olive oil [4/negligible carbs]
  • PWO: 1 slice apple pie w cottage cheese + almonds [2]
  • <!–

  • Zucchini ribbons w bolognaise sauce
  • Tofu w cinamon, blueberries and almonds [2]
  • –>

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November 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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