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Archive for July 14th, 2009

G

Warmup
Row 5 min
Tabata push-ups: Min score = 4 (!!)

Workout
20 GHD sit-ups (Rx: 35)
25 Back extensons
x 4 rounds

Notes
DIY GHD: bench, swiss ball, leg curl machine. It’s probably a combined effect, but back extensions feel effortless compared to the sit-ups (obviously the range of motion is far less). The eccentric phase of the sit-up is the killer, and I feel it in the back.

Food

  • Oats w/WPI, apple, almonds [4/4/8]
  • Coffee
  • Tuna w big veggie salad + olive oil [4/4/6]
  • Coffee
  • WPI, two carrots, almonds [2/2/4]
  • Chicken stir fry w hokien noodles + almonds [4/6/6]
  • Tea
  • 3/4 cup of blueberries w two spoons of vanilla yoghurt

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July 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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