OK GO!

Archive for August 9th, 2009

M:
XC race

Chum Creek XC
GPS data here

Notes
Holy crap that was hard. Here’s what you need to know:
4 laps, 4km per lap, 1:40 time to complete = an average speed only slightly above walking pace and one DFL.

As Neil advised me on Friday: “Make sure your bike has no issues changing into granny gear. It doesn’t matter so much if you can’t change out.”

Chum Creek

It doesn’t seem so funny now.

Food (cheat day)

  • Oats w/WPI, pear, almonds [4/5/8]
  • Coffee
  • 500mL of Endura + protein (DIY Optimizer)
  • 1 Espresso Gu
  • 1 apple, 2 carrots
  • Urban Burger with the lot
  • Coffee
  • Two of Fee and Claire’s choc-chip cookies
  • Tea
  • Roast lamb rump w carrot mash
  • Coffee
  • Tea
  • Two choc chip cookies
Advertisements
Tags: , ,

August 2009
M T W T F S S
« Jul   Sep »
 12
3456789
10111213141516
17181920212223
24252627282930
31  

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