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Archive for August 21st, 2009

W

“Karen”
150 dumbbell thrusters @ 10 kg DBs (Rx: wall ball @ 9kg ball)
Time: 11:32

Notes
Went for DB thrusters at 10kg each with the idea that it would make it more like throwing and catching. It didn’t. Shoulder burn-out kept things from getting overly metabolic and the legs were fine the whole time. BB thrusters still seem like the best sub.

Food

  • Oats w/WPI, almonds, apple [4/4/8]
  • Coffee
  • Apple [0/2/0]
  • Cauliflower + haloumi fritters, muesli + plum and rhubarb compote [0/4/2]
  • Coffee
  • Orange, kiwi fruit [0/3/0]
  • Pork chop w sauteed asian greens [4/2/4]
  • Apple crumble w cream [0/4/2]
  • Tea
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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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