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Archive for April 2009

Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time:

0:28:39
Last time: 31:44 with no push-ups in the burpees

Notes:
Still too much resting towards the end. Almost revisited breakfast at thruster #30, burpees sucked like you always knew they would, but all in all happy with the PR given the legit burpees.

Food

  • Oats w/WPI, grapes, almonds
  • Coffee

Bike: MTB trainer

CFE: Lactate shuttle
5 Min on, 2:30 Min off,
6 Min on, 3 Min off,
7 Min on.
Done.
 
Lactate shuttle

It’s hide and seek against yourself.
How hard is ‘all out’? How do you hit empty on the last pedal stroke, like an F1 crew trying to pin the car into the final lap on vapor? It’s a learning experience, and an assessment of honesty and intent.

Food

  • Oats w/WPI, almonds, grapes
  • Coffee
  • Left over chicken stir-fry on rice + almonds
  • Coffee
  • Sardines, almonds
  • Fee’s beef and veggie stew
  • PWO: Fee’s apple crumble and sugarless custard + WPI

M

Run 4 km

Time:

0:21:37

Food

  • Oats w/WPI, almonds, grapes
  • Coffee
  • Veggie soup, almonds + 1/2 a falafel wrap
  • Apple, sardines
  • Hard boiled egg
  • Chicken stir fry on cauliflower + almonds
  • Tea
  • Chocolate caramel biscuit (yuk)
  • Ham, apple, tahini
Tags:

W

5×3 Back Squat (high bar)
3 @ 75 kg
3 @ 82.5 kg
3 @ 82.5 kg (Hard)
3 @ 82.5 kg (Better – focus on belly button to butthole)
3 @ 85 kg (Very slow and sticky on the third, but no bailing!)

Notes:
No PR today, but not far off given that I was in the work gym with those awfully thin and shiny bars. Happy that the effort was honest.

Food

  • Oats w/grapes, WPI, almonds [4/5/8]
  • Coffee
Tags: ,

Unwanted, but work has been incredible and Claire and Fee deserve my evening.

W
G

“Angie”. Minus pullups. Plus swings.
Still no pull-up bar…
100 Squats
100 Push-ups
100 Sit-ups
100 Swings @ 24kg KB

Time:

0:24:43

Notes:
Squats were easy (and faster than last time). Push-ups were in twos and threes and on the verge of failure for most of the second half, but almost 2 min quicker than last time. Sit-ups were steady. Swings were hard – really lost the snap in my hips after about 45-50 and partitioned into 20s, then 15s toward the end. Thinking ‘jump!’ helped, but only for a little while. Swings were above eye height, but not overhead.

Food

  • Apple, grapes, WPI, almonds [4/4/8]
  • Coffee
  • Big chicken schnitzel and salad wrap + almonds [4/5/8]
  • Coffee
  • Two eggs (boiled), almonds, apple [2/2/4]
  • Family meat pie w veggies + nuts [3/4/5]
  • Apple (PWO) [0/2/0]

April 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: 24:00

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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