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Archive for February 19th, 2009

W

Back Squat (low bar) Press Deadlift
85
90 (old PB)
92.5
95
97.5 (super deep)
100
102.5 kg (PB by 12.5kg!)
50
52.5 (fail)
50 kg (PB is 52.5)
52.5 (fail)
70
90
125
130 kg (PB is 140)

CFT score:

623 (PB!)

 

So…
A new CFT PB (by just three points), despite sub PBs on both the press and deadlift – particularly the deadlift. That last 1RM squat was huge, a true 1RM. Slow, but fairly smooth, all things considered. When I finally stood up Pete looked at me and said ‘That was awesome!’ I was stoked.

Interestingly, at 71 kg I’m 1-2 kilos lighter compared to previous CFTs.

I did this with Pete’s coaching in his new power cage. That thing is awesome. It’s a big mental factor to be able to go as heavy as you can without having to worry about what might happen if you fail or having to finesse the racking. Always felt very safe. Stoked about my “eyeball-popping, spit-spouting” back squat PB. :)

The reason for doing this now is to set a benchmark before I go onto the CrossFit Strenght Bias protocol so that I can have a reference point for any improvement. I’ll try to do another benchmark that’s not pure strength tomorrow – ideally Fran, but Grace, Fight Gone Bad, or in a pinch Cindy might do. Fran would be great but I’d have to do it at Pete’s. Grace (maybe at 50 kg) seems next most appropriate. We’ll see.

Food [P/C/F]
A little bit of juggling to try to make up for a big lump of pasta-carbs at lunch. A bit too light on the fat across the day. Not as accurate as normal due to some new foods (sweet potato sooo gooooood).

  • Oats w/WPI, fig, tahini [5/4/4]
  • Coffee
  • Spaghetti bolognaise (heavy on the sauce), one egg [4/5/0]
  • Sardines, olive oil [2/0/6]
  • PWO: Two figs, three chicken drumsticks (baked), beans, carrots, sweet potato [~4/5/0]
  • WPI shake, three figs, tahini [3/3/3]

February 2009
M T W T F S S
 1
2345678
9101112131415
16171819202122
232425262728  

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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