OK GO!

Archive for July 27th, 2009

“Random rings” today. 3×3 and singles with 5 sec holds at the top every time I had to go outside for something throughout the day.

Advertisements

W

“DT”
12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg, Rx’d at 70kg)
x5 rounds

 
Time: 19:26 (PR: 16:07)

Notes
HPC and PJ form didn’t feel too bad. What I should have written in my notes last time was “never do this at the work gym”. Skinny, textureless, chromed bars do not make for a good or safe experience. I seemed like I spent more time wiping my hands between single reps and collecting toilet paper (poor man’s chalk) than doing the actual movements.

From round two on I used 20 kg dumbbells for the hang power cleans in the hope that distributing sweat between two bars might help. It kinda did, but to get a legitimate time it’s going to have to be with an oly bar.

Food

  • Oats w/WPI, apple, almonds [5/3/6]
  • Coffee
  • Veggie salad w tuna + olive oil [4/4/6]
  • Coffee
  • Apple, almonds, sardines [2/2/4]
  • Apple [0/2/0]
  • Chicken w veggies + olive oil [4/3/4]
  • Lots of Fee’s awesome hedgehog [0/6?/0]
  • Chai tea

July 2009
M T W T F S S
« Jun   Aug »
 12345
6789101112
13141516171819
20212223242526
2728293031  

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

Archives

Advertisements