OK GO!

W – Deadlift

Posted on: Monday October 19, 2009

Warmup
10 snatch grip DL @ 20 kg
10 DL @ 20 kg
15 2H KB swings @ 24kg
5 1H KB swings es @ 24kg

Workout
Deadlift:
5 @ 70 kg
5 @ 90 kg
5 @ 100 kg

5 @ 100 kg (oops, that should’ve been 3x)
3 @ 102.5 kg
3 @ 105 kg

Extras
5 KB cleans @ 24 kg es
3 KB clean & jerk @ 24 kg es

Food

  • 3 eggs, 1/2 an avocado, 1 pear
  • Coffee w baby marie biscuit
  • Coffee
  • Left over chicken stir fry, almonds, a slice of ham, a little rice, 1 carrot
  • Tea
  • 3 pork gyoza
  • 1 x beef terryaki don (1/2 rice)
  • Chai tea
  • 3 chicken spring rolls, Thai green curry w roti bread and a little rice
  • Chai tea
  • 1/2 a slice of hedgehog
  • Eggplant w sardines & cheese w olive oil
  • 1 slice hedgehog + 1 kiwi fruit to remove raw eggplant taste :(

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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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