OK GO!

MWG – You’re doing it wrong!

Posted on: Monday December 29, 2008

W
M
G

The instructions were:
Take 10 min to work on your double unders for speed maintenance – pick a number you like that you can maintain for multiple sets and work at that for 10 min

 
Rest 5 min warming up the jerk, then:

 
5 sets for times:
7 x Push jerk @ 80% bodyweight (=55kg)
20 x Pull-ups
Rest 4 times the amount of time it took you to do the set.
Ensure you go hard each set; goal is no fractions and high power endurance!

 

Which panned out like this:
Double-unders in sets of 20 for 5 min until jump rope broke. Push-jerk/pull-ups turned into 5×5 push-jerks at the prescribed weight, which was pretty much my 5RM anyway, with 5×1 strict pull-ups and too much rest between sets, which totally changed the work-out, leading to abandonment at the fifth round when the jerks started getting sketchy.

Didn’t feel terribly good the whole workout – not much sleep with Claire’s teeth keeping us up from about 4-6am.

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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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