OK GO!

Press

Posted on: Tuesday June 1, 2010

Pretty damn sore in the quads from yesterday, so I was looking forward to presses today.

Warmup

15 squats
10 sit-ups
5 push-ups
x 3 rounds

3 x 5 press @ 30, 32.5, 35kg

Workout

3×5 Press @ 42.5 (near-fail on the final rep each time, previously 40, 42.5, 45kg)
1×10-15 Press @ 35kg = 10 (previously 12)

Then:
21-15-9
Swings @ 28kg
Step-ups @ 30kg BB / 20″ box
Power-clean & Jerk @ 30kg BB

= 19:57

Notes

A little disappointing not to be able see numbers go up on the press today, but given yesterday’s load it’s understandable. The metcon WOD was a bunch of fun. I’ve missed doing things like C&J for time. Heavy swings felt great combined with the lighter bar work.

Food

  • 2.5 eggs in butter, carrot, coconut cream
  • Coffee (double)
  • Big chicken + veggie sala with avocado and pesto
  • Coffee (double)
  • Walnuts
  • 1 piece of violet crumble
  • Walnuts, coconut cream
  • Beef + veggie stir fry (no rice)
  • Tea
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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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