OK GO!

Archive for March 1st, 2010

Too busy to post, too busy to train, but food has been good.

Hoping to begin to get back to training again this week. Most of the racing I thought I would do this year is over or out of the question. For the kind of riding I want to enjoy, GPP will do. With the big bike goal behind me, it’s time to start moving toward some strength goals.

As yet I’m undecided on methodology. MEBB is appealing on the grounds that I’m loathe to lose general work capacity and find CF so much fun. I’ll hit up Brother Pete for some advice in this regard, as he’s made some stellar gains in this domain recently.

Food

  • 2.5 eggs in butter, 1 carrot
  • Coffee
  • Lambs fry w fig & carrot
  • Coffee
  • Almonds
  • Curried sausages with veggies
  • Tea
  • A few almonds
  • Hot cocoa
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March 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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