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Archive for June 2010

With a 16kg KB:

10 One-armed swings e.s.
10 Snatches e.s.
10 Cleans e.s.
10 C&Js e.s.
10 Press e.s.
10 2H swings
10 Goblet squats

5 strict ring pull-ups (from the knees)

Not much, but better than nothing.

3 x 5 Press: @40, 42.5, 40kg
1 x 10-15 Press @ 35kg = 8

+

Metcon < 20min:

“Hangover Cure”
20 Double-unders
4 OHS @ 30kg
6 DB Cleans @ 12.5kg DBs
8 Burpees
AMRAP in 10 min
= 4 and 20 double-unders

+

The Bastard @ 12.5kg DBs
AMRAP in 10 min
= somewhere in the high teens … or low 20s

Warmup

Row 5:00 = 222.5W avg @ 18 spm
5 x Front squat @ 55 kg

Workout

3 x 5 Front squats: @ 70, 75, 80 [one single only] kg
1 x 15-20 Back squats @ 65 kg = 15

+

Row 500m = 1:40.2

+

15m Overhead walking lunge @ 20kg barbell
21 Burpees
x 5 rounds

= 17:38

Slower than last time (16:24), but apparently with less suck. It was hard and the burpees were slow thanks to absolutely rooted hip flexors (thanks, squats!), but I never felt like I was going to die.

There was no way I was going to front squat 80kg for more than a single. I’m going to take that as a hint that it’s time to change up the rep scheme to 5×3.

Tags:

As it says in the post title.

4k, Fivefingers, mixed surfaces = 21:24

Tags: , ,

Warmup

Row 5:00 @ < 20 spm = 216.7W average (lengthening stroke = lots more power [like 15-20W])
10 Deadlifts @ 35kg

Workout

3 x 3 Deadlift @ 100, 105, 110kg
1 x 12-15 Deadlifts @ 90kg = 12

+

“Burpee Fran”
21-15-9
Thrusters @ 35kg
Burpees
= 10:47

Which is to say:

“Not enough sleep and too much work.”


June 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: 24:00

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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