OK GO!

Archive for January 4th, 2009

M
Bike: MTB

Play
Ride out to Buninyong; found new trails in Union Jack Reserve off of Gear Ave and had a good play. Rode the switchbacked singletrack to the summit and back down again. Hard headwind on the way home.

Time:

~3:00:00 / no way to record distance

 

So…
No aim other than to have fun and keep some memory alive of what it’s like to ride. Both goals achived. :)

Dee and Ryan dropped in and stayed for tea. Then Claire was up with teeth and had a lot of trouble settling so no gym workout tonight.

Food

  • Oats w/WPI, almonds, apple [4]
  • Coffee
  • Cold lamb, almonds, grapes, peach [~4]
  • Cottage cheese, almonds, grapes [2]
  • BBQ: 1 kangaroo fillet, 2 kanga bangers, 1 beef rissole, 1 chicken wing, lots of salad, a few nuts
  • 1 beer
  • Natural yoghurt, almonds, grapes, disgusing soy protein (DSP) [2]
Advertisements
Tags:

January 2009
M T W T F S S
« Dec   Feb »
 1234
567891011
12131415161718
19202122232425
262728293031  

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