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Archive for March 30th, 2009

W
M

Fight Gone Bad
20 kg Thruster
35 kg SDHP
20″ Box jump
35 kg Push-press
Row (for calories)
Rest

 
1:00 each station.
x 3 rounds

R1 R2 R3       Total
Thruster 30 23 17   70
SDHP 19 14 11   44
Box Jump 33 27 20   80
Push-press 14 11 10   35
Row (cal) 18  17  16    51
280
Score:

280 (PR=283)

 

Notes:
Felt a little tired after all the heavy work yesterday, but nothing that I can blame a performance sap on. I’ve had FGBs where I thought ‘I could have gotten a couple more reps in’ on a couple of exercises, but not this one. I did make a mistake in the first round that probably cost me a new PR – I went to the rower instead of the push press and had the erg reset and one foot strapped down before Pete (who did an awesome job scoring and timing for me) caught me and reminded me to push press. So no new PR, but it wouldn’t have been by much anyway.

This has been a hard score to advance, and I think the secret might be some missing intensity in regular WODs.

Food

  • Oats w/WPI, almonds, berries [4/2/12]
  • Coffee
  • Tinned salmon, broccoli, carrots, avocado, almonds, apple (PWO) [4/3.5/12]
  • Coffee
  • Sardines, almonds [2/0/4]
  • Fig, tahini, ham [0.5/1/2]
  • Chicken & veggies stir fry w rice vermicelli + tanini & peanut butter [4/3/5]
  • Cottage cheese, almonds, berries [2/1/4]
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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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