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Archive for April 1st, 2010

Warmup

Joint rotations
Skipping
Dynamic stretches

10 Push-ups
15 Squats
x3

Bench press:
5 @ 35 kg
5 @  40 kg
5 @ 40 kg

Workout

Bench press:
5  @ 40 kg
3 @ 45 kg
1 @ 50 kg
1 @ 52.5 kg

12 DB Bench press (15, 17.5, 20 kg)
3 Front lever tuck pulls
x 3 rounds
+ 12 DB Bench press @ 17.5 kg

Notes

Work has been furious, everyone around me has been getting sick, sleep has been patchy and I’ve had that ‘fighting a bug’ feeling for a few days so I’ve been taking it easy; all the while wanting to finish up this endless “Week 3”. Well it’s done.

Given the inordinate amount of rest interspersed throughout this ‘week’ I think I’ll skip the back-off week and start cycle two directly.

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April 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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