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Archive for February 5th, 2009

W

Warmup
Air squats
Row three minutes at declining pace. Focus on power and technique.
Back squat x 5 @ 55 kg
Back squat x 5 @ 70 kg

Workout
Row 1,000 m

Time:

0:03:27.8

 
Back Squat 5×5
5 @ 75 kg
5 @ 75 kg
5 @ 80 kg
5 @ 82.5 kg
5 @ 82.5 kg

 

So…
Quite a good set. I’ve been focusing on trying to bring the same intensity to strength work as I’m trying to bring to metcon. It’s not as familiar and the signals of hard work are different – there’s no lactic pain to ‘push through’ so it’s a little difficult to ‘measure’.

Most of it felt too possible, though from the third set on there was a sticking point out of the hole. At 82.5 for 5 the last two were hard – enough to question the possibility of the final one, but the limiting factor for most of the session felt like the bar position on my back, not the hip extension. Interesting anyway.

The 1,000 m row was just something I wanted to get on the board.

Food

  • Oats w/WPI, strawberries, almonds [4]
  • Coffee
  • Plum
  • Left over chicken and veggie stir fry w rice
  • Sardines, almonds, peach [2]
  • Kangaroo steak, salad, plum, tahini [4]
  • Cottage cheese, pear, almonds [2]
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February 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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