OK GO!

Archive for December 7th, 2008

W

Basically…
Clean and Jerk one rep max: 1-1-1-1-1-1-1

Warmup
30 Air squats
25 KB swings @ 16 kg
KB RTW @ 16 kg
Clean drops, tall jerks w/broomstick
C&J 3 x 47.5 kg
C&J 3 x 50 kg
C&J 2 x 55 kg
C&J 1 x 57.5 kg

Exercise Sets/Reps/Dist Weight/Time
Clean & Jerk 1 rep of each 60 kg
65 kg
67.5 kg
67.5 kg
70 kg
70 kg (miss)
65 kg

 

So…
When I check my (ancient) PR for this I didn’t think I’d make it up to it at 62.5kg. That turned out to be relatively easy and I started thinking about 70 but dismissed it because small increments can mean a lot on the way to 1RM. 70 kg turned out to be solid, but after that I was spent. The final two reps I was out of the head game and didn’t have the agression to pull it off. Still, it was really fun to do these again.

Food

  • Oats w WPI, almonds, pear [5/2xFat]
  • Coffee
  • Salad & chicken wrap [~4]
  • Tuna, almonds [2/4xFat]
  • Coffee, 1/2 a chocolate muffin
  • Hoy Sin chicken w roasted veggies and egg & potato tortilla
  • WPI, handful of almonds, apple, apricot
Advertisements
Tags: ,

December 2008
M T W T F S S
« Nov   Jan »
1234567
891011121314
15161718192021
22232425262728
293031  

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

Archives

Advertisements