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Archive for January 28th, 2009

W

Warmup
30 deck squats

 

Workout
3 x 5 pistols @ 10kg each side
1 x 30 box jumps @ 0kg
2 x 20 box jumps @ 24kg (2 x 12kg KB) / 20″ box
1 x 20 box jumps @ 32kg (2 x 16kg KB) / 20″ box
100 1/4 ROM jump squats @ 53kg BB
150 1/4 ROM jump squats @ 53kg BB
200 1/4 ROM jump squats @ 53kg BB

Then…

30 Hang squat clean @ aqua bag
20 Slam ball @ 20kg ball
15 Box jump press / jump down jerk @ 10kg ball

 

So…
In 44° heat things got super humid super fast inside Jeff’s garage with four of us rotating through the work. So humid that when we stepped outside the dry 44° air felt cool… For a little while anyway.

Everything was ok until the 20kg ball slams, which hit me like a brick wall. I just could not push through them. Couldn’t catch the ball for the rebound, couldn’t keep decent form, couldn’t get a rhythm going. But the standout thing was that it’s still great fun to train with a bunch of like-minded people. Especially good to play with Jeff and Neil again.

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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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