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Archive for May 11th, 2009

W

Grace (scaled)
30 Clean & Jerks @ 45kg (Rx = 60kg)
For time

Time:

0:06:36

Notes:
Much better form than last time. No T-L fault and more consistent effort, even with the slower time.

 

M / MTB hill repeats

1 x 5 @ Edgewater hill
Alternating sitting / standing

Time:

0:08:22

Notes:
Although the hill isn’t really that steep, or that long, it’s plenty painful if you really throw yourself at it. These always hurt, and quickly become an excerise in mental resolve. As Jens would say “Shut up body, and do what I tell you!”

It was over quickly enough tonight, but the sets will begin to add up soon enough. Nothing on the trainer can substitute for a real hill.

Food

  • Oats w/WPI, berries, nuts [4/2/12]
  • Coffee
  • Tuna w mixed veggies + olive oil [3.5/4/8]
  • Sardines, apple, almonds [2/2/4]
  • Beef casserole + almonds [4/4/6]?
  • Cottage cheese, grapes, almonds [2/2/4]
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May 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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