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Archive for March 27th, 2009

W

5 x 3 Front squat
3 @ 55 kg
3 @ 65 kg
3 @ 70 kg
3 @ 75 kg
3 @ 77.5 kg

M

Row 1,000m: 3:40.0
4 x 30/30 burpees: 11, 10, 10, 10
AMRAP Burpees in 1:00: 21

Later…

Bike: trainer

Basically…
‘4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.’

Simulated as (no computer): 4 x 7’00/2’30 @ 44:16/H, cadence ~75

 

Notes:
Really felt the effort in my hips (and focussed on pedalling from the hip). FS were solid.

Food

  • Oats w/WPI, berries & almonds [4/2/12]
  • Coffee
  • Chicken lasagne, sardines, almonds [4/4/12]
  • Coffee
  • Sardines, almonds [2/0/6]
  • Pork cutlet, veggies, olive oil, tahini, peanut butter [4/2/14]
  • Cottage cheese, grapes, almonds [2/1/6]

Working towards a 1/2 CHO, 3x Fat tweak to the zone this week.

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March 2009
M T W T F S S
« Feb   Apr »
 1
2345678
9101112131415
16171819202122
23242526272829
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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