OK GO!

CFE – Intervals: Lactate Shuttle

Posted on: Tuesday April 28, 2009

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
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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: 24:05 (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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