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Archive for October 13th, 2009

Workout

21-15-9

Cleans @ 60kg
Ring dips

Abandoned at Round 2, Rep. 13 (~28 minutes).

I had a miss in the catch at rep 12 of round two, catching too far back. I didn’t make the lift until two attempts later. Rep 13 was messy, with a forward catch in the hands, not the rack position, and I decided to be smart and call it quits. Rather than just finish up, I stopped the clock and finished out the WOD with just the bar, trying to set a pattern of good form.

Ring dips were assisted from Round 2, rep 4.

I’m not sure how I did it last time … my notes are that my form on the cleans was “awful”, with lots of catches high and forward so I’m going to check the box marked ‘dumber’, rather than the one marked ‘tougher’, although sometimes it’s a fine line. More and better dips this time though. Back in May 2008 I did them assisted from the 8th rep.

Food

  • Three eggs, pear, olive oil
  • Coffee
  • Big veggie salad w tuna, dressed with olive oil
  • Peppermint tea, nut/seed/honey square
  • Sardines, almonds
  • Tea
  • Roast chicken w veggies & olive oil
  • Hot cocoa
  • Two grapes, ham, a few almonds and a mouthful of coconut milk (yum!)
  • Hot cocoa
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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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