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Archive for October 9th, 2009

W
M
G

Warmup
Medicine ball throws with Jim.

Workout
Row 250m
21 x SDHP @ 30kg (Rx: 42.5kg)
15 Pushups (Rx: Pullups)
AMRAP in 20 min
= 5 (maybe 6, I’m not sure)

Notes
Sure! I can count to five… I mean six… I mean. I can’t think when I’m breathing this hard. Tough workout. Suppressing the urge to NOT pick up the bar as soon as you get off the C2 is difficult to say the least. Most of the rows came in sets of 7, and later 3, with measured rest (in breaths) between. Feeing happier on the C2. The power-per-stroke focus is a really good way of reinforcing good technique.

Food

  • Eggs, pear, olive oil
  • Coffee
  • Lots and lots and lots of pizza
  • Lamb chop, sauteed silverbeet, carrot, almonds
  • Hot coco, 2 pce dark chocolate
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October 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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