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Archive for March 3rd, 2009

W

Deadlift 3×5
5 @ 95 kg
5 @ 105 kg
3 @ 115 kg (fail on rep 4)
2 @ 107.5

1×12-15
14 @ 85 kg

 

G

Metcon less than 10 min
5 Box jumps @ 28″ box
5 Ring Kness-to-elbows
AMRAP in 10 min

Rounds:

8.5

 

Notes
Deadlifts were pretty close to just right. Required a focus and intensity and involved a little bit of fear. Form on the edge of degrading but not breaking down. Just a little too optimisting in the final round. Will switch to 5×3 next week and see if I can keep the weight moving up.

Not a lot of metcon in the metcon of choice. Big box jumps are fun, K2Es were good in low numbers and I need to work on them but the low rate of both meant relatively low HR/resp load. Hopefully the 10 min ITT-style commute home from work is some kind of substitute. Need to keep these hard and heavy.

Food [P/C/F]

  • Rolled oats w/WPI, almonds, cinnamon [5/3/8]
  • Coffee
  • Chicken and veggie stir fry (heavy on the rice), macadamias [2/5/8]
  • Three egg omelette w ham & avocado [3.5/0/4]
  • Coffee
  • PWO: Chicken risotto + WPI [3/5-6/2]
  • Tea
  • Almonds, cottage cheese, strawberries [2/1/4]

Heavy protein at lunch, heavy carbs at dinner (PWO at least), poor carb sources (primarily grains).

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March 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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