OK GO!

WM – Ouch

Posted on: Wednesday August 26, 2009

W
M

Warmup
Dynamic stretching, joint rotations, push-ups, squats, press.

Workout
5 Thrusters
7 Hang power clean
10 SDHP
All @ 35kg. Doug @ 20kg. Rx = 42.5kg

 
AMRAP in 20 min = 10
Doug = 6

Notes
Not an easy one by a long shot, but it felt manageable. Doug gave it everything and breakfast threaten to come back at him. My efforts encourage and cue Doug made for great excuses to brake up my own sets, which I was happy to do given how I felt on Monday and knowing that the antibiotics are probably tearing me up on the inside.

Hugely improved form from D-Mac all around. Heels stayed planted and full ROM on the thrusters (which turned into snatches for a couple of anaerobic reps – hehe), SDHP obeyed the core to extremity principle as much as form breakdown under that kind of effort would allow. HPC? The understanding is there, and so is the ability, but it’ll take some more ingraining before it will stick under duress.

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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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