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W+M: Unilateral goodness + hill repeats

Posted on: Tuesday December 15, 2009

8:00AM

2 x 20 Deck squats
20 Box jumps @ 24″ box
1-leg Box hops, 1:00 es = 9:12, 11:12, 10:11 (L:R)
3 x 10 es BB step-up, lunge @ 20kg
1 x 20 es Bulgarian split squat @ 20kg
1 x 10 es Bulgarian split squat @ 20kg (oops, that should’ve been 3×10)
4:00 KB long cycle C&J, switching hands every 5 reps

.

8:00PM

3 x 7 Hill repeats @ Edgewater Blvd hill
(2 sets seated, 1 set standing)
4 min rest between

Climbs are on the odd-numbered splits if you’re looking at the GPS data.

Some soreness about the 8:00 position behind the right knee on the last few seated repeats during the pull through the bottom phase of the crank cycle.

Food

  • 3 eggs, butter, olive oil, white peach
  • Coffee
  • Chicken w salad + avocado
  • Crumpet w/Manuka honey
  • Saussages w salad + olive oil
  • Berry, egg, cocoa and two-milk smoothie
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December 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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