OK GO!

A PB is better than nothing

Posted on: Monday September 27, 2010

I feel like I’ve been fighting something off lately. A combination of high churn work during the day, a race to get the new Baum site up by night and general life bizniss has got me surfing on the edge. So when I decided to go up to keep Pete and Sam company, it was with the intention of rowing a quick 500 and the good ol’ six minute DB C&J.

Warmup

Skip ~5min

Workout

Row 500m = 1:35.2 PB (1:35.7)
Row 500m = 1:45.7

6:00 DB C&J (one arm, long cycle), change hands every 5 @ 20kg DB

Notes

500m PR was a bit of a surprise given intentions and conditions. During the second effort I tried to push of my toes more, to shove my feet ‘up’ the pads more, as I’d had with trouble coming off the slide during the first 500. The new method only made things worse. Not sure what to do about that … maybe focus on quad extension? No idea.

DB C&J was harder than it should have been. I had to set the bell down twice and wasn’t setting any kind of blistering pace. No biggie.

Food

  • 3 eggs in butter, 3 strawberries, some blueberries, some grapes
  • Double cappuccino
  • Sardines
  • Double cappuccino
  • Big chicken salad w/avocado and pesto
  • Double cappuccino
  • Large tin of tuna
  • Soy-ginger pork chop, with sautéed veggies in ginger and butter
  • 4 pieces dark chocolate coated liquorice
  • Chai tea
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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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