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Archive for January 16th, 2009

W

Warmup
KB RTW @ 16kg, 10 each direction
1 Arm KB Swing @ 16kg, 10 each side
KB Swing @ 16kg, 10
Shoulder dislocates

 
OHS:
10 @ broomstick
5 @ 20kg
5 @ 30kg
5 @ 35kg
5 @ 40kg
3 @ 45kg

Workout
5 x 3 Overhead Squat

3 @ 50kg
3 @ 55kg
3 @ 57.5kg Fail on #1
3 @ 55kg Fail on #1, hurt wrist lowering :(
3 @ 40kg
3 @ 40kg

 

So…
What started out super well – exceding expectations – ended up sucking pretty bad. Everything up to 55kg felt good. Form was good and the weight challenging at 55, just a little hard on the wrists but that’s always been an issue with heavy OHS for me. Just need to work on rotating the elbows out and stretching the bar.

I didn’t get 57.5 up into the active shoulder lock-out and it was never right. 55 was the same, not even one rep. Even 50 was challenging then and with a few wobbles, and I hurt my left wrist with a really bad attempted drop back to the rack position. I took a short break, actually intending to quit there and do something else later in the day before deciding that that was a pretty weak resolution and going out for the final two sets at 40, wrist still uncomfortable and form still less than ideal.

Too long a warm-up? It didn’t feel like it. Normally with OHS the more I warm up the better it is. Maybe I just fell out of the head game, but it felt like the key to it was not hitting that active shoulder on the push-press into position.

The good news is paleo breakfast three days running!

Food

  • 4 eggs scambled, olive oil, two apples [4]
  • Coffee
  • Chicken, salad, almonds [4]
  • Beef stir fry, almonds [~4]
  • Cottage cheese, almonds, apple
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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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