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Archive for November 19th, 2009

Tired after getting up to settle Claire at 4 and 5:30 am. I considered staying up at 5 but thought better of it and over-slept. Oh well…

Nice and sore in the mid-back today after all the deadlifting. Not hurt, but sore.

I did the 5 wall walked in today’s CFE WOD. They aren’t that difficult if you’re reasonably flexible and have done them before. I skipped the rope and pressing though.

Food

  • 3 eggs (yay!), butter, apple
  • Coffee
  • Pear
  • Haloumi salad + iced coffee
  • Salmon + veggie salad w olive oil and avocado
  • Olive oil, salmon
  • Coffee
  • Chicken schnitzel, salad w olive oil
  • Slice of fruit toast, big chunk of fruit and nut cake (yeah, yeah…)
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November 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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