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MG – Run, HSPU, "Climb"

Posted on: Wednesday January 7, 2009

M
G

Warmup
Joint rotations
100 skips
10 push-ups
25 squats
Row 500m

Workout
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
4 rounds

Scaled to:
Run 400m
5 HSPU partial ROM – focus on getting as deep as possible
30 Cable pull-downs, sitting on floor @ full weight stack
4 rounds

Exercise Sets/Reps/Dist Weight/Time
Run 400m Incline 2, 16km/h
HSPU 5 reps 0 kg
Cable ‘climb’ 30 reps full stack
 
Run 400m Incline 2, 16.5km/h
HSPU 5 reps 0 kg
Cable ‘climb’ 30 reps full stack
 
Run 400m Incline 2, 16.5km/h
HSPU 5 reps 0 kg
Cable ‘climb’ 30 reps full stack
 
Run 400m Incline 2, 17km/h
HSPU 5 reps 0 kg
Cable ‘climb’ 30 reps full stack
 
Time:

0:24:26

 

So…
Much more fun than expected. The cable machine ‘climb’ seemed like a decent sub. Felt easy in the first round but was really challenging by the last one. Focussed on staying tight and going as deep as possible in the HSPU – and had a marked improvement there compared to last time I did those. Tried to keep the runs fast and hard. 17.5 on the treadmill was a challenge.

Things that slowed me down:
All HSPU sets were broken – 2 + 2 + 1
Cable ‘climbs’ were broken from round 2
Had to wait for the treadmill to come up to speed

All in all though, happy with the progress in the HSPUs and with the cable sub and the general intensity of the workout.

Food

  • Oats w/almonds, WPI, peach [4/2Fat]
  • Coffee
  • Chow mein, 5 almonds
  • Banana, plum, 12 almonds (PWO)
  • No-base quiche, salad w olive oil & avocado, 6 almonds [~4/2Fat]
  • Cottage cheese, almonds, grapes [2/2Fat]
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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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