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WG: Magic 50

Posted on: Tuesday February 16, 2010

Workout

The Magic 50
5 Swings (each arm)
5 Snatches (each arm)
10 burpees
60 seconds rest
5 rounds
Snatches and swings @ 16kg KB

Time:
12:26 including last minute rest (previously 13:14 w/10kg DB)

Notes

I just wanted to do some kind of conditioning WOD today. I went up to the gym this morning only to find the meditation group getting their meditation on. Would have loved to have joined them but… Crazy days at work. I still don’t know if I’m going to be able to make it to the Odyssey or if I’ll have to work through the weekend, but I’m hoping I will and doing what I can (not much at this late stage) in the mean time.

Felt good to be moving again. Going back to a wider range of movements and weight ranges is going to be a “significant adaptation”. Fingers crossed that means there’s still some specialisation in the legs.

Food

  • 3 eggs w butter & olive oil
  • Two carrots
  • Coffee
  • Big tuna, veggie and olive oil salad
  • Coffee
  • Sardines, two carrots, nectarine
  • Two chicken drumsticks, veggies, olive oil
  • Cold cocoa (soy milk)
  • Tea

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February 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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