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Archive for December 23rd, 2008

M

Warmup
50 air squats
4 x 15 push-ups (rest 10 breaths between sets)
15 x DB swing @ 17.5kg each side
Row 500m at moderate pace
Row 100m at sprint pace

Workout
Take 20 sec off your best 2K row time and divide this number by 4. This is how many sec per 500 m you are going to average on 6 sets of 500m row sprints. Rest 3 min between sets. Use a moderate damper and a lower number on the foot pad to ensure power, not pacing.

2k PB = 7:28
– :20 = 7:08
/ 4 = ~1:47 intervals

Exercise Sets/Reps/Dist Weight/Time
Row 500 m 1:45.3
Row 500 m 1:45.3
Row 500 m 1:46.9
Row 500 m 1:47.3
Row 500 m 1:46.7
Row 500 m 1:47.3

 

So…
That fucking slaughtered me in a way that can’t be completely blamed on sleep deprivation. Everything hurts. Rest from the the third interval was supine and convulsive, causing at least one gym colleague to ask if I was ok. Intervals 5 and 6 were focussed on keeping stomach contents in. The last interval was the most consistent, earlier ones tending to start harder than required and finish slower for an approximately ‘right’ average.

Food

  • Oats w/blueberries, almonds and disgusting unflavored soy protein [4]
  • Coffee
  • Small chocolate tart treat
  • One mirangue
  • Chicken liver salad, almonds
  • Almonds, mackrel, apple [2]
  • Spaghetti bolognaise
  • Cottage cheese, apple, cinnamon, almonds [2]
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December 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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