OK GO!

Down with GPP

Posted on: Monday December 20, 2010

Got up at 5:20 for a ride with Neil that didn’t eventuate. Instead of going back to bed, I stayed up and got some reading (about training) done.

Did a session at lunch time with the goal of basic conditioning:

Row 1,000m

@24kg KB:
10 Swings
5 1-Arm Swings e.s.
3 x 5 KB C&J e.s.

3 KB TGU e.s.

5 KB Snatches e.s.

@20kg barbell:
5 Snatch grip deadlifts
5 Power snatches
5 Pressing snatch balances
5 Snatches

@2 x 12.5kg DBs:
Bear crawl three laps of the gym
10 Squat-clean renegade man-makers

Three rounds:
5 Power burpees
5 Swings @24kg KB
10 breaths

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December 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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