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WG: Play time with Pete

Posted on: Thursday October 22, 2009

12:30 PM

Workout

3 x 5 sec Tuck planche holds
10 normal push-ups
5 sternum push-ups
3 diamond push-ups

3-2-1 Dumbell press e.s. @ 20kg

20 Push-ups

3 x 8 DB Snatch e.s. @ 17.5kg
3-2-1 Bent press e.s. @ 17.5kg

3 x 3 Handstand push-ups (partial ROM)
3 x 3 Bench dips
2 x 3 Clapping push-ups
3 Chest-slappin’ push-ups

3 x 5 Pseudo planche (ie feet on floor) push-ups
2 x 5 Seated cable pull-downs @ full stack

3 x 5 Bench leg raises
2 x 3 Bench leg raise @ 2kg
2 x 20 sec Bench leg hold (lay flat with legs extended off the bench)

3-2-1 Pistols e.s. @ no weight
10 Deck squats

Spotted handstand walking (play)

Notes

A big bunch of semi-random gymnastic-biased fun with Pete in the work gym at lunchtime.

Food

A week and a half into a low carb paleo experiment and it’s far and away the easiest thing I’ve ever done. It is stupidly, stupidly good. I might be addicted to coconut milk though…

  • 3 baked eggs w fetta & chorizzo
  • 2 x coffee
  • Big chicken, avocado, pesto, veggie salad
  • Coconut milk
  • Almonds
  • Apple
  • Coffee
  • 1/4 and a bit of a family meat pie (incl. pastry)
  • Coconut milk, nectarine, strawberry, cottage cheese, handful of shaved ham
  • Tea
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1 Response to "WG: Play time with Pete"

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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: 24:00

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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