OK GO!

Archive for August 5th, 2009

W
M

Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

 
Round 1: 142 (row 22)
Round 2: 90 (row 18)
Round 3: 79 (row 17)
Total: 311
PR!! (old PR: 292)

Notes
We went into this kinda rushed and without very much of a warm-up. I didn’t feel great – got that ‘fighting off a cold’ feeling. Things were steady out of the gate, though 142 was a surprise and faded in the usual places (SDHP and PP). Very happy to break the 300 barrier. :))

Doug set his own bar at 189 with 12.5kg for the thrusters and 20kg on the SDHP/PP. He brought the necessary intensity to it too. Addressing hamstring flexibility would bring a huge improvement in efficiency.

Food

  • Oats w/WPI, almonds, apple [4/3/8]
  • Coffee
  • Pumpkin soup, almonds, WPI [4/3/6]
  • Sardines, almonds, apple [2/2/4]
  • Lamb pie w veggies + olive oil [3/4/6]
  • Blueberry pie and cream [0/3/2]
  • Tea
  • Orange
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August 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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