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Archive for December 24th, 2008

W
G

Warmup
Row 2min
@35kg barbell:
5 x Power Clean
5 x Squat Clean
5 x Press

Workout
Build to a 1RM in the deadlift – don’t take too many sets to get there, just quickly get to where it’s heavy. Don’t go for PBs today.

5 min rest then…

3 rounds for time:
10 x deadlift @ 115% bodyweight (=83kg)
25 x box jumps @ 24″
Score = weight used in DL (in lbs) / seconds it took to complete workout (e.g. 190# DL/240 sec = .79)
Highest number wins.

Exercise Sets/Reps/Dist Weight/Time
Deadlift 5 reps 55 kg
Deadlift 2 reps 100 kg
Deadlift 1 reps 115 kg
Deadlift 1 reps 120 kg
 
Deadlift 10 reps 85 kg
Box jump 25 reps 20″
  1:33.5
 
Deadlift 10 reps 85 kg
Box jump 25 reps 20″
  2:33.1
 
Deadlift 10 reps 85 kg
Box jump 25 reps 20″
  2:49.4
Time:

0:6:56

Score:

0.45

Extras: 4 x 5 chest slap push-ups, 10 breaths between sets

 

So…
About to go on holidays so I’m in the work gym.

Deadlift 1RM up to 120kg. Not too hard but I didn’t want to sacrifice form (grip is an issue with the barely knurled, skinny little chrome bars up there and grip slippage = back roundage for me).

Used a bench in the absence of boxes (maybe 20″ high) and rounded the DL up to 85kg instead of 82kg figuring that at the slippery bar would compensate the low jump. Iron weights = no dropping or crashing.

Food

  • Oats w/apple, cinnamon, icky soy protein
  • Coffee
  • Tea
  • Lasagne w a little salad, almonds
  • Tuna, almonds
  • …whaterver is for dinner in Benalla ;)

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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