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CFSB: Week 2 / Day 1

Posted on: Monday March 2, 2009

W

3×5 Back squat
3 @ 70kg
3 @ 80kg
3 @ 85kg

 

M
Bike

Time trial
9km ITT home from Pete’s. ~20 min with just a couple of red lights.

Time:

0:20:00

 

Notes:
The squat workout was really rushed as I was eager to get home and help with Claire seeing as the girls had been away the night before. Three warm-up sets at 50 and 60 before starting on the work.

The depth felt iffy on a couple and the drive never felt completely smooth and natural. There’s a definite forward movement out of the hole that needs correcting, but happy to make a 5kg jump this week.

The bike was just a hard-ish ride home from Pete’s. Not enough juice in the legs after the squats to make breathing a real challenge, but hard enough. Spent some time stretching and on the roller before bed.

Food [P/C/F]

  • Rolled oats w/WPI, nectarine, macadamias, cinnamon [5/4/8]
  • Coffee
  • Left over chicken & veggie stir fry w rice + macadamias [3/4/6]
  • Nectarine, two small carrots, sardines, macadamias [2/2/4]
  • Chicken kiev, veggies, olive oil [4/4/6]
  • Scrambled eggs (2), ham, olive oil, nectarine [2.5/1/2.5]

I’m trying to record honestly what my eyeballing is most likely to equate to, block-wise. Not always zone, but typically leaning heavier on the fat and protein than the carbs.

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March 2009
M T W T F S S
« Feb   Apr »
 1
2345678
9101112131415
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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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