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Archive for March 1st, 2009

W

3×5 Press
5 @ 40kg
5 @ 42.5kg
5 @ 45kg

1×15-20 Press
16 @ 30kg

 

W
M
G

“Big Five 55” variant
Deadlift @ 60kg
Burpee
Goblet Squat @ 24kg KB
Ring Push-up
Box jump @ 24″ box
10-9-8-7-6-5-4-3-2-1 reps of each

 
I scaled the ring push-ups as 5 ring push-ups + the remainder of the set in normal push-ups each round (i.e. Round 10 was 5 ring push-up, 5 normal push-ups; rounds 5-1 were all ring push-ups).

Time:

19:57.6 (good fit for ‘metcon < 20 min')

 

Regarding the pressing:
Those plates are small. No ego here. :)

Something interesting happened in the set of 16. The weight didn’t really feel all that heavy (maybe cos it wasn’t), but it did get harder and harder to put overhead. Really hard to put fully overhead. I’d get it up there, elbows locked out and then that final outward rotation and shrug was a bitch. There were clicking sounds too. Shoulder flexibility issues? Hmmm…

Once the shoulder was activated I could stand there all day. Prior to it was a lot of effort to keep the bar up. Grip and elbow position are suspects and will be subject to experimentation.

Food [P/C/F]

  • Rolled oats w/WPI, nectarine, macadamias [5/5/8]
  • Tea
  • Sardines, macadamias, fig [2/1/4]
  • Cafe Urbano big breakfast – pork sausages, bacon, two eggs, tomato, mushrooms in butter [4/1/4]
  • Coffee
  • Tuna, macadamias, peanut butter fig [2/1/4]
  • Kangaroo w fig and sweet potato (PWO) [4/4/0]
  • Kangaroo w fig and sweet potato (seconds) + macadamias & peanut butter [4/4/8]

March 2009
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3031  

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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