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Archive for February 24th, 2009

W

Deadlift 3×3
1×3 @ 85kg
1×3 @ 95kg
1×3 @ 105kg

Deadlift 1×20
1×20 @ 70kg

W
M
G

Five rounds of:
1 min Double-unders
1 min Renegade Man-makers @ 20 kg DBs
Push-up, row left, row right, squat clean to thruster. Repeat.
Like dumb-bell burpees really.

Round 1:

74 DU / 3.5 RMM

Round 2:

46 / 3

Round 3:

59 / 3

Round 4:

28 / 2.5

Round 5:

42 / 3

 

Skill / Gymnasics

Max pushups: 20

Snatch complex:
1 Power snatch
2 OHS
2 Snatch balance
1 Hang snatch
5×1 @ 20 kg

5 Forward rolls
Handstand practice (against wall): 3 x 10 sec

 

So…
3×3 deadlifts felt very solid, even with the awfully slippery skinny bars at work. 70kg was too easy for the long set (Pete talked me into scaling back from 80kg). I’ll go heavier next time, which is the point I suppose.

The DU/RMM couplet was a really good one. I was planning on doing it as 20DU/5RMM for 10 min. Pete suggested doing it as five sets of a minute of each movement, which was an excellent idea. There’s a natural inclination to ‘pause’ between rep-based rounds, when it’s ‘only a minute’ for each round and each moment is time out of your opportunity to score in that movement it really keeps the intensity up.

Forward rolls were better. :)

Really enjoying the protocol so far!

Food [P/C/F]

  • Steel cut oats w/WPI and macadamias [5/5/5]
  • Coffee
  • Mega tuna, avocado and veggie salad [4/4/4]
  • Two eggs, macadamias, two carrots [2/2/4]
  • ? Chicken stir-fry
  • ? Cottage cheese, grapes, cinnamon, macadamias [2/2/4]
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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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