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Archive for February 22nd, 2009

W
G

Fran
21-15-9:
42.5kg Thrusters, Pull-ups

Time:

0:10:24 (PR by 7 sec)

 

So…
That sucked. The thrusters got crushingly heavy after the first round (which was broken at 12).

Pull-ups were a disaster after almost six months away from them. No rhythm, poor technique, rubbery arms and a really, really inefficient technique. I was pulling up while I was still coming back under the bar, wild leg swinging too. At least three didn’t count and had to be done again.

Everything felt difficult and slow, so it’s a strange kind of PR. There is tons of room for improvement here. Whole minutes.

Food [P/C/F]

  • Steel cut oats w/cinnamon, WPI, fig, macadamia nuts [5,5,5]
  • Sweet potato (PWO) [0/1.5/0]
  • Coffee
  • Chicken souvalaki w yoghurt + macadamias [~3/3/6]
  • Birthday party: Tiny piece chocolate cake, 1 tsp pavlova, lots of fruit, some cheese [1/4/0] :\
  • Fig, peach, WPI, macadamia [4/2/2]
  • Nasi goreng on brown rice + two eggs, tahini [4/4/2] (forgot fat!)
  • Cottage cheese, fig, macadamia
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February 2009
M T W T F S S
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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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