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Archive for February 20th, 2009

Monday I’ll be starting a six week Strength Bias phase that I hope will shoot me towards some goals before I look at getting back into riding and racing. The aim of course is to make the weights and FGB score go up, and to drive the times down.

 

Here’s where I’m at right now:
Body weight: 71 kg
Press: 50 kg (PR 52.5)
Back squat: 102.5 kg
Deadlift: 130 kg (PR 140)

Fran: 10min 31s
Grace: [ will benchmark tomorrow ]
Fight Gone Bad: 283 (three rounds, 20″ box)
Row 500m: 1:27.1
Row 2k: 7:27.9

 

Big goals:
Sub 7:30 Fran
300+ FGB
3RM at current 1RM weights for the slow lifts

Nice to haves:
140+kg 1RM Deadlift
120+kg 1RM Back squat
60+kg 1RM Press

 

Resources:
The CrossFit Strength Bias
CFSB Q&A thread
CFSB Short Heavy Metcon thread
CFSB Short Heavy Metcons collected (PDF)
Finishers

 

Food [P/C/F]

  • Oats w/WPI, peach, olive oil [5/5/4]
  • Coffee
  • Big tuna and veggie salad [4/4/5]
  • Coffee
  • Two eggs (boiled), olive oil, grapes [2/2/2]
  • Sticky lemon chicken on cauliflower mash w veggies [4/4/4]
  • Baked figs with honey butter and cream [Ummm… ~0/4/1] Delicious though :)
Tags:

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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