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Archive for January 8th, 2010

8:00AM

Workout

Warm up with 39:18, cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each

Gear ladder:
53:27-12, 1:00 each

Cool down with 39:18, cadence ladder:
80-95, 90 rpm in 5 rpm increments, 1:00 each

GPS data

12:30PM

Workout

2 x 20 Deck Squats
20 Box Jumps @ 20″ box (bench)
3 x 2:00  e.s. Box Hops @ 20″ box (bench)
3 x 15 e.s. Step-up, lunge @ 25kg /20″ box (bench)
3 x 15 e.s. Bulgarian Split Squat @ 25 kg (racked: front, back, back)
5:00 DB C&J (long cycle), alt. hands every 5 @ 20kg DB

Notes

A.M.
I dropped Fee and Claire off then raced home and jumped on the bike. First time doing this and I decided to save time by not looking at the workout in advance. I assumed that there’d be more than one round so I held a little in reserve. All out next time.

P.M.
Felt good! Moved the weight to 25 kg  to account for the lower ‘box’. I missed one of the early box hops, catching a toe on the way up and it hurt surprisingly little. I wouldn’t like to try the same thing at home.

Food

  • 3 eggs w olive oil, a few grapes
  • Handful of macadamias
  • Coffee
  • Blueberries
  • Roast pork, veggie salad, coconut cream
  • Sardines
  • Slice of Bruce’s going away cake
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January 2010
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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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