OK GO!

Archive for January 2nd, 2009

W
M
Bike

Warm-up
Run 4.5km with Fee around Victoria Park at easy pace.

Time:

24:32

Workout
Find 1RM power clean.
This should be 66% of your 1RM high bar back squat, rest as needed for CNS recovery between sets.

3 min rest then…

Use 80% of that 1RM for sets of 2 reps x 5 sets with perfect form/speed in hips, rest 1-2 min b/t sets

3 min rest then…

10 x Deadlift @ 50% 1RM from GW WOD a few days ago
250m row sprint (@ damper 10)
No rower or second bar for SDHP, so:
100 cranks on the MTB in 44:17 gear with the trainer resistance set to max – can’t hurt to be sport specific right?
2 min rest
Row/bike is not paced! Make the transition from DL to row/bike quick!
3 rounds for times!

Exercise Sets/Reps/Dist Weight/Time
Power Clean 1RM = 67.5 kg (75% HB Back Squat)
 
Power Clean 5 x 2 55 kg (80% 1RM above)
 
Deadlift 10 reps 60 kg
Bike sprint 100 cranks 44:17 / max resistance
Time:

1:45.4
 

Deadlift 10 reps 60 kg
Bike sprint 100 cranks 44:17 / max resistance
Time:

1:55.1
 

Deadlift 10 reps 60 kg
Bike sprint 100 cranks 44:17 / max resistance
Time:

1:56.9

 

So…
Quite happy with the new shoes in the run. Good pose form the whole way. Everything an abdominal muscle attaches to hurts today.

Power cleans were good when I thought solely about JUMPING.

For the DL/bike couplets – deadlifts were great, the bike was short but very painful.

Deadlift, sprint

 

Claire has started training too! She crawled over and picked this up all by herself:

Iron bubba!

Food

  • Oats w/WPI, almonds, apple [4]
  • Coffee
  • 3 scrambled eggs, chicken, olive oil, apple, nectarine [4]
  • Cottage cheese, strawberries, almonds [2]
  • Roast lamb, veggies, olive oil [~4]
  • Coffee
  • Cottage cheese, strawberries, almonds [2]

January 2009
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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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