OK GO!

Archive for May 2009

Very little ‘good’ food in sight. Lots of yummy nasies, so quite a good test of disipline. I wasn’t as good as I should (could) have been, but I could have been a lot worse. Finished up the day with a really nice steak, bacon and mushroom mingion and some veggies – a nice reminder that healthy doesn’t mean not yummy (as if I needed it).

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W

5 x 5 Press
Press: 1 x 10 @ 25 kg
Press: 5 x 5 @ 35 kg
OHS: 1 x 10 @ 35 kg

Not really close to my 5RM, but not super easy either. Really just trying to fit in something, even if it’s something small.

Food

  • Oats w/WPI, grapes, almonds [4/3/12]
  • Coffee
  • Coffee
  • Quiche, broccoli, olive oil, nuts
  • Hot chocolate :X
  • Muesli w yoghurt and poached fruit
  • 2 egg whites, sardines, apple, nuts [3/2/3]
  • Ginger-apple pork w veggies and olive oil [4/3/6]
  • Fig w natural yoghurt + a little honey
  • Tea
  • Tahini, cottage cheese, grapes, strawberries, blueberries [2/2/2]
Tags: , ,

All rest and no play makes Steve a very slow boy?

Food

  • Oats w/WPI, almonds, strawberries, tahini [4/2/12]
  • Coffee
  • Pasta w bolognaise sauce, WPI, almonds [4/too much/8]
  • WPI, almonds, apple [2/4/2]
  • Quiche w salad and olive oil, grilled eggplant w sardines, tahini [4/3/8]

Warmup
Row 1,000m = 0:03:39

W
G

“Hansen”
20 Swings @ 24kg
20 Burpees
20 GHD Situps
(Rx’d is 30 of each)
x 5 Rounds

Time:

0:25:10

Food

  • Oats w/WPI, almonds, apple (PWO)
  • Coffee
  • Veggies, chicken, olive oil
  • Apple, almonds, WPI
  • Zucchini ribbons w bolognaise + olive oil

Food

  • Oats w/WPI, plum, strawberries, almonds
  • Coffee
  • Chicken and pumpkin soup w olive oil
  • Lamb chops w veggies, olive oil
  • Porridge, plum, almonds, tahini

M Bike

30 km mini-marathon
GMBC’s Winter series Round 1

Time:

1:40:??

 

So…
Performance wise a bit of a train wreck, but good, wholesome fun. Botched the start, had a good tumble over the bars and took a couple of wrong turns but also had some shining good moments on the climbs.

Food

  • Oats w/WPI, fruit, almonds
  • Coffee
  • Apple
  • Chicken sandwich, apple, nuts
  • Tea
  • Roast lamb and veggies at Pete’s
  • Two glasses red wine
  • Butterscotch pudding w cream :X
  • Tea
Tags: , ,

Work overload, but improving food.


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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