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Archive for July 18th, 2009

W

7 x 1 Hang Power Clean
1. @ 50 kg
2. @ 55 kg
3. @ 60 kg
4. @ 62.5 kg
5. @ 65 kg
6. @ 67.5 kg (Fail)
7. @ 60 kg

Notes
All good up to 65, although my stance moved a little wide on the catch. 67.5 just wouldn’t come up though. I don’t think it was for lack of strength, but technique. It would be really good to have someone to coach me on this. I had the same problem last time.

+
 

CFE/bike

2 x 12 min on : 2 min off
Interval 1: 4.2 km @ Avg 21 / Max 25.4 km/h ♥166/171
Interval 2: 4.13 km @ Avg 20.7 / Max 27.1 km/h ♥166/177

Pearl Jam, VS

Food

  • Oats w/WPI, 1/2 apple, strawberry, almonds [4/3/6]
  • Two sausages w onion in bread [3/4/2]
  • 1/3 cup of yoghurt [1/2/1]?
  • Coffee
  • Omelette w mascapone + salmon [3/0/2]
  • 500g steak w roast veggies + glass of red wine, 1 tsp almond butter [6/3/4]
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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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