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Archive for January 6th, 2009

W

Back to the main site. The OPT WODs were really great, but they take a little bit more time and application (with calculation and timing etc). I loved following the main site in the past and have a feeling that the simplicity might be helpful now that I’m back at work.

Warmup with various stuff, then progress to heavy deadlift triples:

Workout
Deadlift: 3-3-3-3-3

1. 100 kg
2. 100 kg
3. 100 kg
4. 102.5 kg
5. 102.5 kg

 

So…
Up in the work gym and ably coached by Pete. I normally had going heavy with the slipery and skinny bars up there and I might’ve been able to go heavier at home but as far as imperfections go it’s a minor one. Coaching cues from Pete and improved midline stabilisation techniques from Kelly Starett made a huge difference.

Food
Almost paleo-zone (eyeballed) all the way through today. :)

  • Oats w/WPI, two peaches, almonds [4/2Fat]
  • Coffee
  • Kippered herring, two eggs, apple, sweet and regular potato, almonds [4/2Fat]
  • Salmon, apple, almonds [2]
  • Chow mein (cabbage and minced beef), almonds + SPI drink [~4]
  • Cottage cheese, almonds, peach [2]
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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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