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Archive for January 22nd, 2009

W
G

Workout
15m Overhead walking lunges @ 20kg barbell
21 Burpees
x5 rounds

Time:

0:16:24

 

So…
One of those ones that sounds ok but sucks Sofa King hard if you hit it hard… Or at least it did for me today. Felt bad from the outset, fractioned at the 10th burpee and from then on just worked on the mental game. Major suckage in a still, 34°, humid as hell room but happy to have done it now that it’s over.

Food

  • Tuna w peach, nectarine, almonds [4]
  • Coffee
  • Burger w the lot, tried not to eat too much of the bread
  • Apple, almonds
  • Rump steak, chicken skewers, salad w olive oil [~4, lower on carb]
  • 2 eggs, scrambled, olive oil, pear [2]
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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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