OK GO!

CFSB: Week 1 / Day 4

Posted on: Thursday February 26, 2009

W
M

Row and Push Press
Row 500m
21 x Push press @ 42kg
Row 500m
18 x Push press @ 42kg
Row 500m
15 x Push press @ 42kg
Row 500m
12 x Push press @ 42kg

Time:

16:35.5

Then:
2x 2:30 run on treadmill

 

So…
Metcon day!

I poached the row/push-press WOD from the mainsite a few days ago and scaled the weight down from 52.5kg (which isn’t far off my 3 rep max) to 42kg, which was about right and still required some breaking up. I probably paced the rowing too much but my times were about as consistent as I could get them and I was pretty smoked afterwards.

Pretty disappointed at not being able to do the run as a solid 5 min but I wanted the pace to be high and it started getting dangerous.

Food [P/C/F]

  • Steel cut oats w/cinnamon, macadamias, tahini, WPI shake [5/5/8]
  • Coffee
  • Kanga meatloaf w cauliflower [4.5/2/0]
  • Sweet potato, carrot [0/3/0]
  • Tuna, macadamias, carrot [2/1/4]
  • Peach [0/2/0]
  • Stir fry chicken and veggies on rice, tahini [4/5/4]
  • Cottage cheese, cinnamon, tahini, peach [2/2/2]
Advertisements

1 Response to "CFSB: Week 1 / Day 4"

[…] = 15:05 (previously 16:35) […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

February 2009
M T W T F S S
« Jan   Mar »
 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

Archives

Advertisements
%d bloggers like this: