W+M: Squat / row

Posted on: Wednesday November 25, 2009


High bar back squat
5 @ 42.5 kg
5 @ 42.5 kg
5 @ 62.5 kg
5 @ 72.5 kg
5 @  77.5 kg


Row 2,000 m
= 7:15.4 (PR) @ 25 SPM, no other stats today. Here’s what it was like a year and a half ago.


5 x Russian sit-up @ 20 kg
5 x Pistols @ 7.5 kg (arms extended)


Squats were below what you’d typically think of as work sets, although the last set uncovered the sticking point. We’ll address that after the race though.

A PR by 12 whole seconds and then some on the row! I’d like to think this means I’ve become meaningfully fitter, but I think I can put a lot of those seconds down to technique, which I has improved considerably since then. It wasn’t a gentle session by any means, but it wasn’t a trip into the pain cave either, this being race week and there are likely better times to be gotten than this one.


It’s a little sad to read about shenanigans (Robb, Robb again, Greg Everrett, Dutchanother point of view) at the CrossFit Black Box Summit which, if you read the roster of speakers sounded like it would have been on everyone’s wish-list. What does it sound like to me? Epic growing pains, maybe some wrong personalities and skill-sets at the helm, some definite confusion as to what “brand” and “open source” mean and some serious misunderstanding of the implications of what the intertwining of the two means in the contexts that CFHQ and the affiliate-on-the-street find themselves.

What matters? Same as it ever was.

“And what is good, Phaedrus,
And what is not good—
Need we ask anyone to tell us these things?”
Robert M. Pirsig (Zen and the Art of Motorcycle Maintenance: An Inquiry Into Values)



Back on track

  • Tuna, almonds, two carrots, coconut cream
  • Coffee
  • Two eggs, salmon, spinach, two chipolatas, mushrooms, avocado
  • Coffee
  • Almonds, pear
  • Meat pie, cashew nuts
  • Tea
  • Carrot, coconut cream
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November 2009
« Oct   Dec »

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

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


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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