CFSB: Week 1 / Day 1

Posted on: Monday February 23, 2009


3×5 Back squat
5 @ 65kg
5 @ 75kg
5 @ 80kg

5 KB Snatch e.s. @ 24kg
10 KB Swing @ 24kg
20 Burpees

Round 1:


Round 2:


Round 3:



Feeling a bit ‘off-colour’ today so I didn’t (couldn’t) push as hard as I would have liked to. Better just to get some good work in and hit the hay early. The limiting factor on the squats looks like it’s going to be my ability to re-rack the weight on my ghetto ‘sticks in buckets of concrete’ set-up. I might have to do a few sessions at Pete’s until I can get a more solid pull-up bar / squat rack arrangement built in the back yard.

These short, heavy metcons could be a bunch of fun. Not feeling too snappy tonight though. The snatches took commitment, the burpees were just discipline. Inner monologue was seriously wondering about cutting it to 15 ‘for your own good’ there on round two.

Finished with some tumbling and cat skinning. Both good, fun ways to finish. Forward rolls really need work – I can’t seem to work out how to do them with the tucked chine without banging the top of my T-spine. Parkour rolls are much easier to be smooth with – at least they are across the right shoulder. The left is pretty clunky.

Food [P/C/F]

  • Steel cut oats w/WPI, cinnamon, sultanas and macadamias [5/5/5]
  • Coffee
  • Left over nasi goreng (brown rice), sardines, macadamias [4/4/8]
  • Tuna, macadamias, figs [2/4/2]
  • Vietnamese: pork rice paper roll, 2 prawn spring rolls, rice vermicelli w brased beef and lemon grass [no idea]
  • PWO: Sweet potato w tumeric & ginger, tuna [2/2/0]

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February 2009
« Jan   Mar »

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

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


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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