OK GO!

2,000m

Posted on: Friday September 17, 2010

Warm-up

Lunges
Throw med ball
Push-ups

Workout

8 x Press @ 40 kg
2 x Press @ 47.5 kg (fail on 3)
0 x Press @ 50 kg  (fail)

Then…

Row 2,000m
= 7:28

Notes

Still feeling pretty smoked in the shoulders and with legs full of DOMS from the last workout, but was up for whatever Pete wanted to do. I just wanted to move around. We did some pressing when Sam came up to do a 2k. Pete decided we all should and I figured ‘Why not?’ I used Sam’s suggested pacing: Settle into a pace you think you can hold during the first 1,000m. Try to keep it steady in the next 750 (harder than it sounds), and then drop the bomb for the final 250. 25 strokes. Anyone can count to 25.

Painface? Yup.

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September 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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